Negative emotions are a natural part of our existence. Yes, they can be unpleasant and inconvenient, but these are reactions to what is happening, which carry certain functions. Denying and suppressing negative emotions is an ineffective tactic that does not fight the problem, but only drives it even deeper into the subconscious.
Negative emotions appear for various reasons. The most common ones are:
Defensive reaction. The fear of being wrong or stupid can force the psyche to protect itself from this oversight. Aggression turns on, the person acts according to the “attack first” strategy.
Self-doubt. Low self-esteem and the desire to constantly reaffirm one’s value cause fear, jealousy, and envy. If a person does not receive this, he is disappointed, and this leads to negativity again.
American psychiatrist David Burns identifies 10 ways of negative thinking in his scientific works:
An all-or-nothing perfectionist approach. Black or white. Good or bad. Ideal or not acceptable. This kind of thinking narrows the mind, diminishing the range of possibilities.
The tendency to draw global conclusions without enough evidence and analysis.
Negative sieve. Consciousness skips events only in a negative context: criticism, bad predictions, conflict situations.
Depreciation. It is difficult for a person to receive the praise they deserve. Because of this, he can make excuses, feel shame and other unpleasant emotions.
Misconceptions about what others are thinking. The person is sure that he knows what they think of him and that there can be no other way.
A tendency to exaggerate or belittle your feelings.
The inability to separate the feeling from the event itself. For example, a person feels doomed before an interview and therefore will not even come to it.
The categorical and rigid framework of beliefs.
Value judgment. A person loves to glue labels on everyone and everything.
Codependent behavior. The tendency to take responsibility and blame for the other person.
The development of the level of emotional intelligence will undoubtedly lead to the fact that you will begin to be aware of the negative emotions themselves, and the reasons for their occurrence, and will be able to manage them. At first, it can be difficult and unusual to keep track of the way you think, to identify sensations, to understand that it is normal to feel anger, anxiety, and sadness. But it all comes with practice.
Let’s take a look at what to do if a negative emotion overtakes:
To admit that here it is, already there. Name her.
Breathe. Realize what feelings and sensations this emotion carry. Here the answer may come, for what purpose this emotion appeared.
We select an adequate way to express this emotion.
Improving the emotional sphere significantly affects human physiology. By learning to manage and control negative reactions, you can have a life full of bright and beautiful moments. With a little practice, you can be a very happy person!