Once you’ve rationalized and validated a negative emotion is illogical, but that feeling doesn’t go away….what next?

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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

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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.

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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!

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