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There are different methods! But know that this is normal. You could talk about it with someone you trust. Perhaps think about what in your formative years resulted in this negative emotion. Could it be something a sibling or parent said once that you took to heart as a child? In my experience, it’s been helpful to rationalize why I feel this way, sit with that realization, and figure out ways to mitigate it happening in the future. If you know this is illogical, you can create a process that can pull you back from getting deeper into that negative emotion. A skill my therapist taught me is to breathe and focus on the moment if you feel like you’re spiraling in the negativity
Acknowledging it is a step in the right direction, it’s hard to control your feelings but try thinking of those same reasons every time it comes up and reassure yourself.
Acknowledging it is a great first step. If you’re having a hard time mentally shaking the negative emotion, try physically shaking it! Movement is a great method for shifting our energy, and emotions are energy in motion. Also, it might sound silly, but emotions are informative visitors! They drop all sorts of info bombs. We need to decipher where they came from and let them move on. And my last suggestion, to help separate from the negative emotion, check in with yourself to find out what gift or opportunity just came out of that situation. Maybe you learned something new about yourself, perhaps you strengthened some empathy muscles, maybe it deepened a relationship - list at least 3 gifts or opportunities from that experience, it might help you shift and connect with a more positive emotion instead. I hope this is helpful! You’ve got this!
You write that negative emotion down. Try to trace it back to where that original emotion was born. Could be a childhood memory. For me it’s “I’m not good enough”. Which was born from a very perfectionist dad and some bullying. Once I identified the emotion and root , I realized it was my 6 year old voice still salient in my mind. It’s not invalid but it’s not real today. That 6 year old voice was still ruling over decisions in my 40’s about whether I was good enough for anything. I then wrote down the things I have accomplished and done. The things that bring me joy and fill me. Those things were present or recent enough to be attainable. The rationalization needs to come with some deep introspective realization to confront those feelings. And realize the more positive, real and powerful ones that are much more current and present in your life. Talk about it to a trusted person and better yet a therapist. And work on overcoming. There’s an old fable about the two wolves we feed inside of us: https://www.linkedin.com/pulse/which-wolf-you-feed-jean-michel-wu
Check it out and try…. You are well on your way purely based on this post…