The Best Thing to Do When You Dont Know How to Deal With Emotions

Helpful vs Harmful: Ways to Manage Emotions

Negative emotions like fear, sadness, and anger are a basic part of life and sometimes we struggle with how to deal with them effectively. Information technology can exist tempting to act on what you're feeling right abroad, simply that oftentimes doesn't fix the situation that caused the emotions. In fact, information technology may atomic number 82 to more than problems to deal with downwards the road.

Some of the harmful means that people bargain with negative emotions:

Denial

Denial is when a person refuses to accept that anything is wrong or that help may exist needed. When people deny that they are having problematic feelings, those feelings can bottle-up to a point that a person ends up "exploding" or acting out in a harmful way.

Withdrawal

Withdrawal is when a person doesn't want to be around, or participate in activities with other people. This is different than wanting to be lonely from time to fourth dimension, and tin be a alert sign of depression. Some people may withdraw considering being around others takes too much energy, or they feel overwhelmed. Others may withdraw because they don't recall other people similar them or want them to be around. In some cases, people who have behaviors that they are aback of may withdraw and so other people don't detect out about what they are doing. But withdrawal brings its ain problems: extreme loneliness, misunderstanding, acrimony, and distorted thinking. We demand to interact with other people to proceed the states balanced.

Bullying

Bullying is when a person uses forcefulness, threats, or ridicule to show power over others. People typically accept function in bullying beliefs because they don't feel skilful virtually themselves and making someone else feel bad makes them experience better about themselves or feel less solitary. Information technology is harmful to both the cracking and the person being bullied and does non accost underlying bug.

Self-harm

Cocky-harm can take many forms including: cutting, starving i'south cocky, binging and purging, or participating in dangerous behavior. Many people self-damage considering they experience similar it gives them control over emotional pain. While cocky-harming may bring temporary relief, these behaviors tin can become addictive and can lead people to be more out of control and in greater hurting than ever.

Substance use

Substance use is the employ of alcohol and other drugs to make a person experience meliorate or numb near painful situations. Alcohol and drug use can harm the encephalon, making it need higher amounts of substances to go the same effect. This can make difficult feelings even worse and in some cases, leads to suicidal thoughts or habit. If you are concerned about your own or someone else's utilise of drugs or alcohol, talk to a responsible adult right abroad to go assistance.

The good news is that with practice, everyone can do a better job of dealing with their negative emotions in salubrious ways. Ane fashion to bargain with uncomfortable or unpleasant emotions is to remember the discussion PATH. PATH stands for:

Pause Acknowledge Retrieve Help

Step ane: Pause.

This step is important because instead of acting on feelings correct abroad, you end yourself and think things through. Count to 100 or say the alphabet backwards.

Footstep ii: Acknowledge what y'all're feeling.

For example, are you mad at someone, or are y'all sad because your feelings were hurt by what they did? Whatever information technology is that y'all are feeling, it is ok to feel that fashion.

Step 3: Remember.

At present that you take taken a few moments to effigy out what exactly it is that you lot are feeling, think nearly how you tin can make yourself feel better.

Step 4: Help.

Take an action to aid yourself based upon what yous came upwardly with in the "Remember" step.

If you are having trouble thinking of ways to help yourself, endeavor one (or a few) from this list:

Mood Boosters

Read the story of someone you lot admire
Watch a funny YouTube video
Play with an creature
Watch a movie y'all loved when yous were younger
Reorganize your room
Make a list of places you want to travel

Address Your Bones Needs

Eat a healthy snack.
Drink a glass of water.
Accept a shower or bath.
Take a nap.

Process Feelings

Describe how you're feeling.
Make a gratitude list.
Punch a pillow.
Scream.
Allow yourself cry.
Rip paper into small pieces.
Vent. Venting is not the aforementioned as asking for assistance, it'southward taking an opportunity to share your feelings out loud. We do this naturally when we talk with someone we tin trust about whatsoever is upsetting us. You can besides vent by writing a letter to the person who upset you. Keep the letter a couple of days and then tear it up. Stick to pen and paper—using social media when you are highly emotional can exist tempting, but you might say something you regret.

Trouble Solving

Make a list of solutions to issues – it can help to brainstorm with a friend of family member.
Make a list of your strengths. At that place are plenty of things about yous that are awesome, no thing how down you lot are feeling at the moment.
If a person has upset you, talk with them directly. Fill in the blanks to this sentence – "I feel ______ when (this happens) because ______. Next time, could yous please ________." Example: "I feel left out when there is no room at the lunch table, because then I don't have friends to talk to. Next time can you please salve me a seat?"

Volunteering/Acts of Kindness

Do something squeamish for someone you know.
Help a stranger.
Volunteer your fourth dimension.

Hobbies/Stress Relievers

Learn something new – at that place are tutorials for all kinds of hobbies online.
Create - endeavour a craft projection, colour, paint, or draw. Invite a friend to join you for added fun.
Write – you could write a story, a poem, or an entry in a periodical.
Get active – dancing, running, or playing a sport are some proficient means to get moving.
Play a video game.
Become a found and start a garden.

Relaxation Exercises

Practice belly breathing –put one hand on your stomach and commencement to inhale slowly. As you lot breathe in, imagine a balloon in your stomach filling upward and continue to inhale until the balloon is very full. Put your other hand on your heart, feel your heartbeat, and concur your breath for 5 seconds. Now let your jiff out slowly for x seconds – feel your belly flatten similar a deflating balloon. Repeat this process iv or v times and you should notice your middle trounce slow downward and your muscles relax.
Attempt progressive muscle relaxation –clench your toes for a count of 5, then relax them for a count of 5, then motility to your calves, then your thighs, then your abs, then your arms, so your cervix.
Play with Play-Doh.
Go for a walk – feel the basis under your feet and the air on your skin. Focus on your senses.
Detect a guided meditation on YouTube.
Do yoga – you tin find videos on need using your tv or online.
Read a volume.
Listen to music, a podcast, or an audiobook.
Unplug – turn off your phone, tablet, and/or computer for an hour or and so.

Inquire for Help

Text a friend.
Ask someone to just sit down with you.
Call a family member.
Talk to an adult yous trust.
Call a friend you haven't talked to recently.
If you are in crunch, phone call 1-800-273-TALK or text "MHA" to 741741.

If nothing seems to piece of work...

If you nonetheless feel sad, worried, or scared afterward trying to assist yourself, y'all might be showing the early alert signs of anxiety or low.

A screening is an bearding, gratuitous, and private way to learn about your mental wellness and if you are showing warning signs of a mental illness. Visit mhascreening.org to take a screen. It only takes a few minutes, and afterwards you are finished you lot will be given information about the next steps you lot should take based on the results.

A screening is not a diagnosis, but it can be a helpful tool for starting a conversation with your dr. or a loved ane about your mental wellness.

Take a screen at mhascreening.org

Adjusted from Carmine Flags: Harmful Coping Responses and Coping Responses.

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Source: https://www.mhanational.org/helpful-vs-harmful-ways-manage-emotions