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How To Release Negative Emotions Before They Affect Your Health

How To Release Negative Emotions Before They Affect Your Health

It’s a proven fact that negative emotions have a direct impact on short-term and long-term physical health. There is a direct connection between your mind and your body. The body reacts by releasing different hormones and chemicals based on different emotions. Serotonin, Dopamine, and Oxytocin are released when we are happy and Cortisol and Norepinephrine are released when we are stressed.

These different chemical concentrations can cause immediate physical symptoms. For example, if you are suffering from anxiety, you may notice headaches and shaky hands. Childhood experiences and memories become deeply rooted in our current emotions. During a study conducted on 17,000 people, it was seen that the subjects with a disturbed childhood were 4-50 time more likely to suffer from physical ailments such as fractures, diabetes, and heart diseases.

How Emotions Could Be Affecting Your Health

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    Negative emotions can even hamper the immune system, making you more prone to coughs, colds, and other sicknesses. Another scientific study actually proved that chronic stress reduces our longevity by depleting telomeres, the end caps of our DNA.

    Further research was conducted on atherosclerosis patients by the Duke University Medical Center. They discovered that the patients who received support from their friends or spouse experienced mortality rates as low as 17% over 5 years. Whereas those without this crucial emotional support experienced higher mortality rates of 50%.

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    These studies clearly show the silent but harmful effects of subduing our negative feelings. It clearly has adverse effects on our body. Pain and stiffness in the body can even be caused by certain emotions, then healed by others. The key to keeping our body in the healthiest state possible is learning how to deal with and express our negative feelings correctly.

    How to Identify Negative Emotions Right Now

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      All too often, we suppress our emotional side by ignoring our deeper feelings. We compensate by adopting habits of overeating, drinking alcohol and other vices. However, it’s vital that we identify negative emotions and accept them if we are to return the balance. Use the following tips to identify harmful negative emotions:

      Listen to Your Subconscious Mind

      Hectic schedules often cause us to neglect the voice of our inner consciousness. We develop a set pattern of thinking and we often forget to listen to ourselves. So now it’s time to break the cycle and delve into your inner self by listening to your subconscious mind. You’ll learn a lot about yourself, your weaknesses, subdued emotions, relationships and the things you love.

      Start by freely jotting down your fleeting thoughts on paper. The act of writing down your thoughts will help you analyse your thought process and any negative emotions hidden inside you.

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      Prepare a List of Moments You Were Hurt

      We often try to forget the times we are hurt by saying that it is a small thing and we will get over it, but in fact, we don’t. Men are usually the worst culprits, but women should still try this exercise.

      Prepare a list of little and unimportant hurts that keep on coming back. This may even include small hurts from your childhood. Instead of burying these hurts and avoiding them, writing them down will help you to confront these emotions. It’s likely you’ll gain a greater understanding of yourself.

      Record Your Emotions for 8 Weeks

      Keep a record for 8 weeks, including all significant emotional events and how you felt. Anything that makes you feel strongly, positive or negative, should be jotted down. It could be anything like pleasant weather, children, wife, husband, business, and books. Be sure to analyse your emotions, identify things that made you angry as this can trigger sadness.

      If you are successful in unmasking your anger or other emotional issues, you can prevent yourself from getting stuck with negative emotions. Writing them down will make you feel stronger and raise your awareness of your emotions so you can work on them.

      How to Release Negative Emotions

      Now that you’ve learnt how to successfully identify negative emotions, it is time to release them. Follow these simple tips to release negative emotions and keep your body in a healthy, balanced state:

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      Physically Releasing your Negative Emotions

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        Physically releasing negative emotions is one common way to get rid of them. One likes to go to a secluded place and scream or shout as a way of releasing them. Screaming loudly till it feels better can often help by venting negative emotions. For others, a punching bag or other controlled physical exertion can be used to vent rage. This method is best suited for angry people who like to vent out their emotions in the form of aggression.

        Transmuting Your Emotions

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          Sit in a comfortable position on a chair and close your eyes. Take deep breaths until you feel relaxed. Now start searching for the emotion that is making you feel bad. All these subdued emotions will be located in different places around the body. Anger is usually found in the belly-button, whereas sadness often rests in the midriff area.

          Be with your emotion and hold it. You can see your emotion as a vast dark grey cloud. Repeating this process of holding your emotions can help you in reducing the size of the cloud of sadness. This process is called transmuting emotions and it can be greatly helpful in releasing your negative emotions.

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          Meditation

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            Meditation is another well-proven way of releasing negative emotions. Sit in a relaxed position and close your eyes. Take deep breaths 10 to 15 times to relax your body. Delve yourself into the root cause of your problem and identify the emotion behind it. Try to get rid of it by confronting it, dealing with it and choosing to move on. Meditation can alter your perception about things strongly. Often you will feel things differently after a session of meditation.

            You can keep negative emotions away by living in the movement, then dealing with them as they arise. Practice the above tips and live your life with all the positive energy around you.

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            Last Updated on July 10, 2020

            How to Take Control of Your Life with Better Boundaries

            How to Take Control of Your Life with Better Boundaries

            We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

            We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

            So, how to take control of your life and stop being pushed around?

            Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

            What Boundaries Are (And What They’re Not)

            Boundaries are limits

            —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

            Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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            Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

            Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

            Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

            How to Establish Boundaries and Take Control of Your Life

            Here are some ways that you can establish boundaries and take control of your life.

            1. Self-Awareness Comes First

            Before you can establish boundaries with others, you first need to understand what your needs are.

            You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

            To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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            You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

            • Where do you need to establish better boundaries?
            • When do you feel disrespected?
            • When do you feel violated, frustrated, or angered by the behavior of others?
            • In what situations do you feel you are being mistreated or taken advantage of?
            • When do you want to be alone?
            • How much space do you need?

            You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

            2. Clear Communication Is Essential

            Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

            Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

            3. Be Specific but Don’t Blame

            Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

            That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

            Sample language:

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            • “You may not…yell or raise your voice to me…”
            • “I need…to be treated with respect…”
            • “It’s not okay when…you take things from my desk without asking…”
            • “I won’t…do your work…cover for you anymore…”
            • “It’s not acceptable when…you ridicule or insult me…”
            • “I am uncomfortable when…you use offensive language”
            • “I will no longer be able to…lend you money…”

            Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

            4. Consequences Are Often Necessary

            Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

            Follow through. People won’t respect your boundaries if you don’t enforce them.

            Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

            We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

            It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

            It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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            Final Thoughts

            Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

            Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

            Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

            The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

            Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

            Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

            They will simply become a natural extension of your self-respect.

            Featured photo credit: Thomas Kelley via unsplash.com

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