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Last Updated on January 12, 2021

How to Compartmentalize Emotions for Mental Wellbeing

How to Compartmentalize Emotions for Mental Wellbeing

No matter who you are or where you’re from, your emotions can get the best of you.

This isn’t your fault, and you’re not alone, but this is a fact for nearly every person on the planet. Today’s fast-paced world has amplified everyone’s emotions without leaving enough time to handle them. Luckily, every human can compartmentalize emotions to get around this issue.

Emotions aren’t harmful in and of themselves, but issues arise when these unhandled emotions deter your focus, motivation, and productivity.

If you are unable to perform well in work, relationships, and life in general it’s time to learn some tricks to keep your emotions tamed for a healthy life!

Why You Should Compartmentalize Emotions

The mechanism that will help you keep your emotions organized in compartmentalization. Before you learn the dos and don’ts of the process, keep the final expected outcome in mind. When you know what you can achieve, you’ll be able to build a better path for yourself to reach your destination.

It goes without saying that compartmentalizing emotions will give you more time to manage other important tasks. You’ll be able to put your emotions in an orderly manner to be more peaceful and relaxed.[1]

Looking Deeper

If personal benefits and tranquility are not what you want, you should still compartmentalize emotions. It is vital for success in other parts of life, too.

Look at it this way:

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The world today is highly competitive. Why is that, you may wonder. The answer is simple. Everyone has the world at their fingertips. You can get information on any topic from any part of the world within seconds. This easily accessible knowledge has given everyone an equal opportunity to be educated and smart. So, even with all the knowledge that you have, you’ve become easily replaceable. There’s nothing unique about you or your skills because someone out there might always know more.

What puts you apart is your emotional intelligence in this world. How you manage your emotions helps you use your knowledge appropriately[2]. You could be the smartest mathematician in the world, but if you cannot control your rage due to unforeseen circumstances at the time when your mathematical skills are needed, you’re useless to everyone around you.

This also plays an important role in relationships. Your love and care can only be communicated if you can manage the emotions associated with these feelings.

When you compartmentalize emotions, it helps you keep distinct cognitive functions separate. Your feelings and emotions are connected, but feelings and emotions should be placed in separate places depending on the situation and function of the emotion.

Basically, you won’t be deprived of feeling your emotions. You’ll learn to control your emotions instead of being vulnerable to them. Since your emotions will not be a mess, you will act more rationally. Long story short, if you compartmentalize emotions, you minimize the risk of mental illnesses and overreactions.

How to Compartmentalize Emotions in a Healthy Way

To compartmentalize means to organize things in your mind so that they are easier to manage. In the case of emotions, this mechanism can quickly take an unhealthy turn if it’s not done the right way.

Emotions are sensitive, so if you mess up, you’ll do more harm than good. So here a few things to keep in mind to ensure a positive outcome.

1. Identify Your Emotions

A common yet unhealthy habit a lot of us have is to label our emotions without actually identifying them. Anything that makes you feel down is connected to depression or sadness. Anything that triggers your defense mode is anxiety.

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Start looking deeper. Stop using the terms that you know. Instead, feel what your emotions are communicating. Where are your relationship issues arising from? Is it somehow connected to your anger management? Is your childhood trauma affecting you?

Ask yourself the what, why, how, and who of everything you feel. This is the first step to categorize your emotions.

If you’re having trouble in this stage, which you most definitely will in the beginning, try some exercises to gain control over your emotions. Incorporate one little activity every day to slowly get the hang of this step.

2. Group Them Together

This step becomes a piece of cake if you’ve mastered step one.

Look for similarities and differences in your feelings. Be aware that whatever you feel is a result of your emotions. So, whichever emotions lead to similar feelings are usually connected.

While you’re connecting related emotions and feelings, group them together mentally. At the same time, anything that feels different or especially contradictory, group it separately. Opposing emotions should never be nearby.

You may be confused about how you can have opposing emotions. Look at an example of a mother-daughter relationship. A mother loves her daughter to death. But the daughter always has a habit or two that the mother despises. If the feelings of love are put together with what she feels towards these bad habits, she will neither be able to express her love properly nor will she be able to be strict against the bad habits.

3. Avoid False Negativity

When you’re struggling to build connections in your emotions, you can be misled by false negativity. It is usually prevalent in negative emotions.

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What happens is that you continue to relate events that aren’t even close. For example, one day you failed to finish your work on time. The next day you have a bad hair day. You connect it all to your bad time management. While that may be true for the first case, it isn’t necessarily relevant to the latter.

You have to be extremely mindful and focused to avoid false negatives. Mastering the identification of emotions will help you out here, too.

4. Maintain Boundaries

Some emotions will bother you more than the rest. While that is totally normal, what isn’t is if you just cannot shift your attention away from one compartment.

You have to maintain some limits and boundaries so that the other compartments aren’t left unattended. Overthinking one part of your emotions can give you false sadness or false happiness, neither of which is good for your mental state.

The Don’ts of Compartmentalizing Emotions

When you’re focused on doing things right, it is easy to get pulled into a toxic routine without realization. In this process, two specific mindsets can prevail. Do your best to keep them out of your routine.

1. Avoid Multitasking

This happens mostly when you’re just starting off with the process. Since there’s a lot to deal with in your head, your focus keeps wandering from one compartment to another. You’ll either want to go through different compartments at once, or your mind will be finding it hard to disconnect certain emotions from others.

All that you can do in this case is practice. Consciously identify when your mind is doing this. You can practice meditation to get better at maintaining your focus. As time goes on, you’ll get over this issue.

One of the main aims of compartmentalizing emotions is to increase your mindfulness. Force yourself to strictly keep all attention on one compartment unless you’ve fully dealt with it.

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2. Stay Away From Denial

While you’re avoiding multitasking, you may unintentionally keep avoiding a few compartments in particular. These are usually emotions that are very strong or hurtful.

Denial is only going to make it harder for you to deal with this part of your mind. You can keep the dark thoughts in a faraway corner in your mind so that you’re not constantly bothered. However, make sure to find the right time to confront these feelings.

If you ignore some emotions for a long period, they can lead to lifelong mental issues. For example, if something bad happened in your past, you will continuously avoid anything connected with it. But since you haven’t confronted these feelings, they will keep getting stronger and stronger. One day, this compartment will burst open and take over your mind. You’ll become a different person when you’re forcefully faced with these emotions.

To avoid a situation where you won’t know how to handle your thoughts, you should come face to face with them bravely, on your terms, and at the right time.

Conclusion

In the end, keep one thing in mind:

The way you deal with emotions is unique to you. So, there is no right or wrong way to compartmentalize them either.

With that being said, you must also stay cautious. There is a fine line in the process that will either encourage your social identity to grow or lead you to issues such as multiple personality disorder.

With the above tips and the final goal in mind, your brain will unconsciously lead you to the right path.

Let your brain get in the flow, give yourself a boost, and get ready to enjoy the benefits of compartmentalizing emotions!

More Tips on Handling Emotions

Featured photo credit: Juli Kosolapova via unsplash.com

Reference

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on April 19, 2021

How to Clear Your Mind and Be More Present Instantly

How to Clear Your Mind and Be More Present Instantly

You may be wondering how to clear your mind. Maybe you are facing a tough presentation at work and really need to focus, or perhaps you’ve got a lot going on at home and just need to relax for a few minutes. Whatever the reason, having a clear mind can help you find your center.

The only problem is that you can’t completely erase the thousands of thoughts you have each day. The goal is to be able to observe those thoughts without engaging with each one of them.

The good news is that clearing your mind and returning to the present moment comes from a simple act of acknowledging that you’re overwhelmed in the first place. A path to better mental health and overall quality of life starts here.

What Happens When You’re Not Present?

We’ve evolved to keep looking and working towards a future goal. The very nature of our careers is to make sure that we’re setting ourselves up for the future. Our thoughts and, therefore, our habits and actions consistently point in the forward-moving direction, whether it’s in your relationship, career, or goals.

The point at which this becomes harmful is when we become too stuck in this forward motion and can’t reduce stress in the short or long-term. The result of this is burnout.[1] It’s a term that is most often used in the workplace, but burnout can happen in any area of our life where you feel like you’re pushing too hard and too fast.

The idea here is that you’re so engrossed in the forward movement that you take on too much and rest too little. There is no pause in the present because you have this sense that you must keep working.

On a physical plane, the body takes a real hit with burnout. You feel more muscle fatigue, poor concentration, insomnia, anxiety, poor metabolism, and so much more.

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These symptoms are the body’s way of throwing you red flags and warning you that you must slow down. But because your mind is so preoccupied with this forward momentum, it disconnects you from listening to your body’s signals. The only time you really hear them is when the signals are too loud to ignore, such as during serious illness or pain.

As we can see, not being present is something that snowballs over time. Eventually, it can cause serious mental, emotional, and physical ailments. 

To help you deal with this, you can check out Lifehack’s Free Life Assessment to see where you may be off balance. Then, you can check out the points below to keep moving in the right direction.

How Do We Come Back to the Present?

Answering this question will answer the question of how to clear your mind because they go hand in hand. There are many tools you can use to begin a mindfulness practice.

To reiterate, mindfulness is simply defined as the act or practice of being fully present.[2] Tools that allow you to step into this practice include meditation, journaling, a body-centered movement practice such as Qigong, or simple breathing exercises.

Underneath it all, however, is one technique that acts as a universal connector, and that is acknowledgment. This term may not sound like a technique, but its power truly flourishes when put into practice.

For us to come back to the present moment, we have to acknowledge that we have trailed off into the past or the future. Likewise, for us to clear our mind, we have to acknowledge that our mind is overwhelmed, distracted, or scattered.

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This simple act of pausing and catching ourselves in the moment is how we can build our acknowledgment practice. So, the next time you find yourself overwhelmed at work with mental to-do lists, pause. Acknowledge your state of mind and say to yourself that you’re overwhelmed. This sends a signal to your whole being that you’re aware of what’s going on.

It cuts the cords of illusion, denial, and ignorance. You are now building your awareness of yourself, which is an incredibly potent gift.

How to Clear Your Mind

Now that you’ve acknowledged where you are and how you feel, you can take action and learn ways to clear your mind. You can take a few moments away from your desk or to-do list, and practice something to ground yourself back into the present moment.

1. Take a Walk

Grounding yourself can be as simple as taking a walk and admiring the changing of the leaves. This practice is also known as “forest bathing,” and it doesn’t necessarily need to take place in a forest. It can be in your favorite park or even walking around your town or neighborhood.

Bring your attention to the senses as you enjoy your walk. Can you tune in to the sounds of your footsteps on the earth? Can you notice the smells and take in the sights around you while staying present in the moment? Can you touch a leaf or the bark of a tree and allow the texture to teach you something new?

Such a practice does wonders in clearing your mind and bringing you back to the now. It also connects you more deeply to your environment.

2. Box Breathing

As you’re learning how to clear your mind, a mind-clearing practice may look like sitting down and going through a nourishing meditation or breath practice. Breathing is, honestly, the easiest and best way to clear your mind. Even taking a few deep breaths in and out and feeling and noticing the breath will bring you right back to the present moment.[3]

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In yoga, we call this breath Same Vrti, meaning a 1:1 breath ratio. It can also be translated as “box breathing.” The idea is to make the length of your inhales and exhales the same, as this allows you to take in more oxygen and slow down the chatter of the monkey mind. It also kicks on the parasympathetic nervous system, which is responsible for rest and digestion, offering many health benefits in the long run.

This will allow your heart rate to slow down so that you can reduce any anxiety you may be feeling. It also aids in digestion, as the metabolism is back on track, and helps you physically process food and drink properly.

3. Add Meditation

how to meditate and clear your mind is also helpful when you want to clear negative thoughts and relieve stress. In fact, following your breath is a meditation in itself. Adding a visual, like imagining gentle ripples on a lake or clouds passing along a beautiful blue sky, can give the mind something to attach to without running through the train of your thoughts.

On the other hand, if you are mentally overwhelmed and meditation sounds like more stress, tuning in to a guided meditation session can be alleviating. It often helps to hear the voice of a teacher or guide who can walk you into more peace and contentment with their words and energy. If you can’t find such a guide in a local studio, turn to the many meditation apps on your phone, or YouTube.

4. Write Your Thoughts

Alternatively, another powerful practice for when you’re learning how to clear your mind is sitting down and writing out all of the thoughts in your head. We call this a “brain dump,” and it is an effective method for simply releasing your thoughts so that you can mentally breathe and process things better.

Grab a piece of paper and write out all of the thoughts that are pressing for your attention. The idea is not to analyze the thoughts or fix them, but to give those thoughts an exit so that you can move on with your day without fixating on them aggressively. This can look like a laundry list of thoughts, or a diary entry.

Afterward, feel free to close your journal or rip up the paper as part of your stress management. You don’t need to hold on to what you wrote, but it does help to see the expression of what you’re holding on to mentally. Likewise, this practice is very potent to do at night before bedtime. So many of us struggle to sleep soundly with many thoughts bouncing back and forth, and this exercise before bed can allow us to enter a deeper level of rest.

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Regardless of what you do, understand that practicing mindfulness is a lifelong process. With life’s ups and downs, it’s stressful to attach yourself to the practice of being mindful and in the present moment because it’s never guaranteed that you will be present for 100% of your life.

In this practice, what matters more than anything is intention. Our intention of staying present and sticking to our mindfulness practice is what will encourage us to keep coming back to it, even when we forget.

Final Thoughts

With the thousands of thoughts that we have in our head each day, it can sound overwhelming to even tackle this and try to learn how to clear your mind. The technique, however, is powerful, simple, and effective.

It all comes down to first recognizing and acknowledging that we are overwhelmed, stressed, or far away from the present moment. That acknowledgment acts as a wake-up alarm, inviting us to examine our state of mind and take action.

In this way, not only are we clearing our minds in a manner that works for us, but we’re also building our self-awareness, which is a beautiful and powerful way of being in the world.

More Tips on How to Clear Your Mind

Featured photo credit: Elijah Hiett via unsplash.com

Reference

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