For an interlocutor? Surely there is a peaceful way to resolve the situation.

Gradually the anger will manifest less and less. Over time, try not just to suppress, but not to allow them into your consciousness. Before you have the urge to vent your rage, repeat to yourself three times: "I am calm."

The same principle applies to managing other emotions. If, for example, you are overwhelmed by fear, hold your breath for a few seconds, exhale, assess the situation soberly. Scary? Yes. Dangerous? Maybe. Doable? Certainly! And thrice convince yourself that there is no fear in you.

Related article

I love, but he does not look. I'm in pain, but he doesn't care. How to deal with yourself in such a situation? Psychologists recommend several remedies that help suppress the feeling that interferes with life.

Instruction

The second way is to extract from your experience. Now you feel everything more sharply, and this encourages creativity. Write novels, compose odes, play music, philosophize. This will bring your thoughts to a common denominator. And then tell yourself: "This feeling has adorned my life. But now it is in the past."

Imagine your painful feeling as a needle piercing your heart. Mentally pull out the needle and throw it into the water. Watch her sink. Now imagine that the needle wound on your heart is slowly healing. Do this exercise several times a day for a week. You yourself will not notice how there will be no trace of painful sensations, and a pleasant chill will settle in your heart in relation to the person who once tormented you.

Sources:

• suppression of feelings in 2019

One of the causes of chronic stress is the suppression of negative emotions. The accumulation of negative energy leads to many diseases. This is because intemperance is not one of your personal qualities, and you do not know how to get rid of negativity.

Instruction

Learn to share your troubles with friends, colleagues, relatives, without being afraid to pass for a person who is always on something. Take care of yourself and your mental health instead of worrying about how other people will perceive your behavior.

Getting rid of negative emotions through screaming, sobbing, stamping your feet and breaking dishes is considered effective way releasing emotions. Go where it is most convenient to do this - out of town, in the mountains, on the shore of a lake or river, on attractions, etc. If you love rock music or football, then combine the cleansing of negativity with the opportunity to enjoy songs or cheer for your favorite team. In stadiums and concert halls, there is an adrenaline rush of tremendous power, along with which your worries, fears and other negativity go away. Roller coasters and other breathtaking activities are also good for healing.

The reverse principle is not to cry and shout, but to laugh loudly and hysterically. You will not be able to achieve this, so buy a ticket for a funny comedy or purchase a collection of humorous programs. Spend a few evenings watching funny movies and videos.

Sometimes the body itself reacts to the accumulation of negativity - you become irritable and fall into hysterics, and often for a completely harmless reason. This self-protection mechanism helps protect nervous system from overload. Therefore, if you suddenly want to cry, then do it - with rapture, for a long time, removing all sadness, tension and fatigue.

You can also share your experiences on paper - it used to be customary to keep diaries. Buy a nice notepad and write down everything that bothers you. A good opportunity to talk about everything and get advice or support - leading -. Anonymity and complete freedom of action is attractive to those who do not want to advertise their problems in front of people they know.

If you need to suppress anger, then get a punching bag or allocate a large "whipping" pillow. You can beat cups and plates, cut old and unnecessary things into small pieces, tear paper.

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Related article

Advice 4: How to understand that a loved one suppresses emotions

Tears, screaming, fear, resentment are normal human reactions when faced with negative situations. However, some people withdraw into themselves, drowning emotions in the abyss of gloomy thoughts. Experts have proven that a long stay in this state leads to serious psychological disorders. How to understand that a loved one suppresses emotions?

• Silence. Constant silence and indifference can serve as the first warning signs for you. Repressed emotions always hide behind them. A person concentrates on the problem as much as possible and simply falls out of reality for a while. In addition, it can be a way of showing dissatisfaction.
• Change of mood. If your loved one kept great all day, smiled and kept up the conversation, but somehow tensely and suddenly flared up because of a trifle, then he clearly suppresses his emotions. He has a problem that needs a solution. But he is not there yet.
• Search for loneliness. When a person needs to understand himself, his thoughts and circumstances, he retires and spends a lot of time in silence. This is a long established fact. If your friend or relative is looking for loneliness, avoids company, discussions, then he definitely does not want to devote someone to his problems and suppresses emotions.
• Alcohol abuse. Many people still believe that alcohol and drugs are a good way to get away from problems. Leave, but not solve them, unfortunately. And maybe find another more serious one. This addiction is harmful to health. Therefore, be attentive to loved ones. Perhaps alcohol is a consequence of the suppression of emotions, and not the classic excuse for fatigue.
• Attempts to relax. If your loved one suddenly plunges headlong into an unusual activity, then here you can see two reasons. One has to do with self-development. In this case, a person calmly and thoroughly treats the matter, devoting several hours a day to it. But it can also be a way of suppressing emotions, switching from depressing problems. A person temporarily becomes obsessed with a new occupation. When it does not bring relief or the desired solution, abruptly abandons it.
• Distractedness, complaints about well-being. If your loved one often promises something, but soon forgets about it, listens to you, but does not hear and constantly asks again, a problem clearly lives in his head. He tries in every possible way to hold on and behave as before. But the suppression of emotions betrays itself.

Adviсe

If you notice these signs, hurry up to talk to a loved one. Just get ready! The whole flurry of suppressed emotions can be brought down on you. As an option, you can try to make an extreme hike in the mountains, kayaking, parachuting or airplanes. This will help shake a person, throw out emotions, remove clamps. If the problem is running, then it is better to contact a specialist.

Love is an inspiring feeling. A man in love is all over the place. High spirits and a feeling of cloudless happiness overwhelm him. But what about if or forbidden? Is it possible, and especially such strong ones as love?

What threatens unhappy love?

Many people are not familiar with the feeling or destructive dependence on another person, but nevertheless, most of us felt the unrequitedness on ourselves. Faced with such a situation, a person's thoughts are occupied only with the object of feelings, and the heart is overwhelmed with serious passion. But the one to whom all this storm is directed does not pay any attention or frankly says that there will be no reciprocity.

How to get rid? In this state of affairs, it is definitely necessary to suppress love, because love involves building happiness with a loved one, and not endless torment.

A man who is unrequitedly in love lives in a world of his own fantasies. The absorption of the mind by illusions makes it difficult to fully live and think rationally. Instead of suppressing a feeling that is impossible to share with an object with a sigh, a person fantasizes more and more. does not allow the possibility of a new, real, mutual feeling to enter into life. While it would be possible to attract happy love to oneself, a person completely plunges into an illusory world and sometimes spends whole years on meaningless dreams.

After a long time of waiting, the miracle never happens. What starts next? And . A person accumulates resentment in himself, a feeling of emptiness does not leave him. He is sure that nobody needs him. Any attempts of relatives and friends to somehow distract and entertain an unrequited lover are met. In this state, you can “chop a lot of wood” and do things that a person will regret later. But on this. A person, instead of suppressing the feeling of falling in love, buries himself more and more in thoughts about the subject of sighing and continues to build “castles in the air”.

Is there a cure for love?

A fever in love is not chickenpox and simply “getting sick” with it will not work. This feeling appears suddenly when a person least expects it. Attempts to come up with something to get rid of love have been made by scientists since time immemorial. Many methods were used: prayer, bloodletting, a rigid routine, exhausting sports. Of course, the measures taken did not bring the desired result, because love is not a disease of the body.

There is still no cure. However, neuroscientists assure that in the future, doctors will have a means to suppress any emotions in their arsenal. Scientists have noticed that in the initial stages, love is similar to obsessive-compulsive disorder (OCD). This means that drugs that help with OCD will also work in terms of suppressing dependency on the object of inspiration. But this theory has not been proven, so help from pharmacology is not to be expected.

How to suppress love?

Irresponsibility and sighing lead to psychological disorders, so you need to get rid of the feeling of falling in love. Irresponsibility breeds resentment, despondency and stress. All this negativity does not contribute to a happy existence.

Psychological methods of deliverance exist, but without working on oneself and one's own thoughts, it will not be possible to suppress the feeling. Love Suppression Therapy:

Do not close yourself from others in a cocoon of negativity and resentment. Share your disappointment. Speak up. But be careful. It is better to share grief anonymously. Chat on the forums in social networks, lead or tell about the failure in love to a taxi driver, bartender or other uninterested person.
Don't save negative emotions in itself. Throw out the accumulated experiences by shouting them. Get out into nature and shout out loud everything that overwhelms you.
Imagine the feeling of unrequited love in the form of a balloon that moves away from you into the sky, taking resentment and emptiness with it.
Do not cross paths with a person whose thought makes you painfully aware of unrequitedness. The ideal option is a change of residence, if possible.
Fill free time to the limit. Think of your own activities. Do something you've always wanted to do but haven't had the time for. Being busy is the best medicine in the world.
Don't shut yourself up in your own thoughts. Chat with friends, go to visit, attend social events.

Learn to control your thoughts. Come up with a bonus for not remembering the tormenting character for two hours and gradually increase this time.
Refuse to persecute the object of unrequited love. In addition to inconvenience, shame and other unpleasant things, you will not get anything.
Don't stoop to revenge. The object of feelings is not to blame for falling in love with him. He did not want this and did not ask for love.
Evaluate the qualities of the object of respiration with opposite side. Negative Traits character and shameful deeds are in the biography of everyone, and the object of unrequited love is no exception.

People find deliverance in creativity. In a state of love, emotions and feelings overwhelm a person so much that you can use it to your advantage. Draw, write poems, stories, articles.

Don't let failure ruin future happiness. Don't develop self-doubt either. Respect the choice of the object of sighing, but remember that choosing it does not make you unworthy of happiness. This is only a page of your life, and there is a whole book ahead. Open up to new relationships and empower yourself and your loved one!

“Elena, you often advise to work out the negative, but how to do it if it constantly haunts you?” (a comment)

How to get rid of negative emotions that have settled in an annoying gum somewhere in the brain and prevent you from living in peace? I propose to master a simple technique.

If events in your life are not what you want, if you are overcome by nightmares, if you want to improve your present and future - this article is for you.

Technique for working out negative attitudes/emotions

Firstly: determine the moment that worries, "unsettling".

To do this, we ask ourselves questions: “What am I thinking about now?”, “What am I worried about?”, “What worries me?” and the like.

Secondly: answer the question honestly. Whatever the answer, it must be voiced (mentally or aloud).

There are situations in which we behave not in the best way, and our thoughts are far from good, we can wish people harm, we feel envy, resentment, etc.

“Well, how long can you wait for a career advancement! Ivanovich sat firmly in his chair. If only he quit, fell ill for a long time or retired ... "

“Katka was lucky, she got married successfully, now she is bathing in luxury. Maybe add a fly in the ointment to her barrel of honey? Seduce Vanyukha, spread gossip, but you never know the options ... "

“They again delay the salary, I don’t know what to do, I’ll have to borrow again. Why is there not enough money all the time?!!!”

These are not always plausible thoughts that can sit deep in the subcortex and "nag" us, giving rise to anxiety. They need to be voiced, that is, accepted, RECOGNIZED. It is awareness that is the most important part of working out the negative.

Third: determine the emotion that accompanies the problem. We ask ourselves the question: “How do I feel?”

And we answer, trying to describe the feeling as accurately as possible. It can be: tension, fear, resentment, anger, anger, rage, longing, jealousy, envy, confusion, insecurity, etc.

Fourth: WORKING OUT CONSCIOUS EMOTION. To do this, we pronounce the following phrases in the following sequence (for example, take fear):

1. "I approve and praise myself for being afraid."

We pronounce the word aloud (you can in a whisper) or mentally chant, “stra-a-a-a-a-x”, as if passing this feeling through your whole body, trying to feel it with every cell.
Approving any of our thoughts, we accept all our qualities, including bad ones. In no case should you reproach and scold yourself.

Of course, it is not always easy to admit your unsightly actions and feelings that you don’t want to think about and remember at all. We must remember and accept!

If you scold yourself for something, you scold your Soul, which means you don't accept yourself. There is a contradiction with your very essence. Hence the incomprehensible crooked sleeping positions and adverse circumstances in life.

2. I allow myself stra-a-a-a-a-x.

Allow yourself to feel those feelings that you do not want to perceive as your own. Yes, I do not like my fear (greed, aggressiveness, resentment, pettiness, weakness, stubbornness, laziness, insensitivity, cowardice, contempt), but I allow it to be.

By allowing us to live through any state, we give up judgment and self-criticism, open ourselves to new energies, and take responsibility for creating our own life.

3. I accept my stra-a-a-a-a-x.

By accepting, we finally acknowledge our feelings. “Yes, I am aware of my feelings. They have a right to exist. I don't ignore them."

4. I release my stra-a-a-a-a-x.

At last words I imagine releasing this fear from my body into a balloon of a suitable color (black, red, marsh). It fills up, increases and flies up, taking with it an experience that I do not need. You can choose any other image to render.

So, memorize the main points

Let's take the problem of lack of money as an example.

1. We ask the question: “What worries me?”. Answer: "The constant lack of money in abundance."

2. We ask the question: "What do I feel?". Answer: "Tension".

3. Working out:

I approve and praise myself for na-a-a-right-I-I-same-e-e-no-i-i-e-e-e.
I allow myself to-a-a-prya-I-I-same-e-e-neither-i-i-e-e-e.
I take my na-a-a-stray-I-I-same-e-e-neither-i-i-e-e-e.
I let go of mine on-a-a-stray-I-I-same-e-e-no-i-i-e-e-e.

Important!
Pay attention to the reaction of your body. If the problem and emotion are identified correctly, the response occurs through a yawn or deeper breathing, more tears, excitement, anger.

Our Soul communicates with us through bodily sensations.. So, the problem from the unconscious area goes into the conscious.

Changing mental state

Having recognized, lived and felt the negative, we change our mood to the one we need. Well help in this thought forms (affirmations).

Examples

Lack of money:

“I am open to the flow of prosperity and abundance”, “I am rich, successful, I succeed in everything I do”.

Fear of life

“I have complete trust in the power that created me, I am completely safe, I allow myself to be myself and others to be different.”

Self-criticism:

"I love myself and approve, accept the way I am".

Make up your personal affirmation, choosing words that warm you and create a good mood.

Or use famous phrase Kue, which has proven its effectiveness for many generations: "My business is getting better and better every day in every way".

It is very useful to pronounce itwhen the mind has already turned off, and the Soul communicates with us directly, without its control and endless chatter.

Affirmations work great.. When we say them with confidence and often enough, new program changing our future.

“Pretend that everything is in perfect order with you. You will be surprised how effective this technique is. As soon as you manage to deceive yourself, you will literally be able to do everything in the world. ”Max Fry.

What gives us awareness of the problem?

By acknowledging hidden experiences, we create positive changes in life. If on the eve of an important meeting, conversation, event, you experience uncertainty, fear, tension, do this exercise and then work with affirmations.

As a result, the upcoming situation will develop according to a more favorable scenario for you.

Summary

We live by accumulating negativity in the subconscious, from where it controls our behavior. We do not want to be offended, but we are offended, we do not want to be jealous, but we are jealous, we do not want to be angry, but we are angry. And we wonder why what happens to us is not what we aspire to.

By accepting any of our qualities without evaluation, whether they are good or bad, correct or not, we come into agreement with the Soul, freeing it from negative states.

Realizing our problems, approving ourselves and working out negative emotions, we change our reality for the better.

Emotions are mental reactions that reflect the subjective attitude of an individual to a situation, information, events, etc. Emotions are characteristic of people and animals. To get rid of emotions means to stop living. But I understand what those who express the desire to get rid of emotions mean. They want to learn how to manage and regulate emotional states.

How to direct emotions? See both sides of them and understand your own needs. For example, aggression and envy are excellent motivation for business activity. Sadness allows someone to create, and someone in a state of irritation plows the garden (also a benefit).

What relieves stress:

• a warm bath, including with the addition of scented candles and oils;
• sports, physical activity;
• breathing exercises;
• listening to music;
• reading;
• other personal ways.

The release of emotions does not preclude gradual exhaustion. After all, energy is still wasted. Therefore, it is more useful not to allow negative emotions to arise.

Emotions are our response to external stimuli. Accordingly, there are two ways to prevent negativity: belief in inner strength and invulnerability; and difficulties (seeing opportunities, not obstacles).

What to learn:

• Analysis and introspection. This will help identify weaknesses. Analyze the situations in which those emotions that you want to get rid of arise. There, look for the cause with which you need to fight. If you can not eliminate the cause, then change your attitude towards it. Learn to analyze emotions. Change "I'm overwhelmed with emotions" to "I feel...". And then add "because...". When you accept and concretize emotions, it will be easier to identify the cause of such a reaction and eliminate it. For example: I feel fear because I am not sure of myself.
• . Learn to put yourself in the place of others so that you can respond more calmly to the situation. If you assume that the employee did not get enough sleep or is going through a divorce, then you will react more loyally to an error in the report. You will be able to constructively express dissatisfaction (along with words about understanding the state), and not break down with screams.
• Self-regulation. Ask yourself 3 questions. Am I reacting to fact or to my fiction? Will the situation be important in a year (two, three, a week)? Can this person and this situation affect my life? It makes no sense to be angry at a person who stepped on his foot in transport. He is a random passerby, and the situation is meaningless.

What to work on:

• . Take emotions apart. Reveal the reason why feelings arise inside. Discuss the problem, change your attitude towards it or fight. For example, you tend to anticipate events. Because of thinking through all sorts of scenarios, you often worry - you need to increase your self-confidence and accept the impossibility of influencing objective factors. Separately, I want to note the influence of stereotypical thinking. Attitudes like “I should be better than others” or “I should help everyone” cause greed, anger, envy, discouragement, etc. Develop positive thinking and get rid of.
• Perception. We don't react to facts, we react to their meaning to us. How we perceive events. You can get annoyed by the crying of a child in a minibus, or you can understand that this is his only way to express emotions and thoughts. And while he can afford not to suppress emotions.
• . Self-regulation - highest level emotional intelligence. Emotional intelligence is the balance of mind and feelings. The good news is that it can be developed indefinitely.
• Self-acceptance. Fears, complexes and negative emotions grow out of non-acceptance of oneself, personality traits or body, inner peace. “Would I…”, “Why didn’t I…”. If the negative comes from within, then no regulation will help. Your experience is also important. Don't focus on others.

Speak and write down your emotions. Keep a diary or express your thoughts in creativity. This relieves stress, teaches analysis, points out problems, helps to assess oneself and the situation from the outside.

Don't be afraid to communicate your emotions to the other person. The phrase "I get irritated when you... Please don't do that" can solve the problem.

Don't dwell on emotions. Make sure that there is no such thing as: "leave me, I want to be sad" or "don't be ridiculous, it's uncomfortable for me to cry." Sometimes it is enough just to switch attention to forget about the emotion.

Sedona is a method (Emotion Release Method) developed by Lester Levenson. Lester Levinson was a very successful producer when he unexpectedly found himself in a clinic with a whole range of cardiovascular diseases. Doctors prophesied that he would soon die or (and) be bedridden for the rest of his life. But L. Levinson decided for himself differently. He realized that all his problems have their key to emotional level. Therefore, he developed and applied for himself a very simple and very effective method"liberation of emotions".

Most people use three ways to deal with their feelings and emotions: suppression, expression, and avoidance.

suppression is the worst method, because repressed emotions and feelings do not go away, but build up and fester inside us, causing anxiety, tension, depression and a whole host of stress-related problems. The repressed energy of these emotions eventually begins to control you in ways that you don't like and can't control.

Expression It's kind of like ventilation. "Exploding" sometimes or "losing patience" we are freed from the yoke of accumulated emotions. It may even feel good as it translates energy into action. But this does not mean at all that you have got rid of these feelings, this is just a temporary relief. In addition, the expression of our emotions can be unpleasant for the person who receives it all. This, in turn, can cause even more stress as we begin to feel guilty about hurting someone by expressing our natural feelings.

Avoidance is a way of dealing with emotions by distracting from them through all sorts of entertainment: conversation, TV, food, smoking, drinking, drugs, movies, sex, etc. But despite our attempts at avoidance, all these feelings are still there and continue to take their toll on us in the form of tension. Thus, avoidance is just one form of repression. At present, it has already been proven that various emotions and desires are reflected in our body in the form of clamps (tension, spasms) in very specific areas. By the way, the methods of the so-called "body-oriented psychotherapy" are aimed at getting rid of these clamps, sometimes giving absolutely fantastic results, unattainable by medicinal methods.

Even systematic exercises for the complete relaxation of all muscle groups (progressive relaxation method) gives very good results in improving the psyche and body and significantly improving mental abilities. Since literally every cell of our body has its own representation in our brain, and any tension in the body, of course, has a corresponding zone of excitation in the brain.

Thus, the more such zones of excitation, the less resources the brain has for normal mental activity. It is interesting to note that, according to this theory, "good" feelings and emotions are almost indistinguishable from "bad" ones, and also have their representation in the body and brain. Therefore, the method of releasing emotions is aimed at working with all types of emotions. Long-term practice of its application has already proved the effectiveness and necessity of such an approach.

This is a powerful method of training the brain to achieve harmony and even speed up thinking, implemented without any technical means. This is the healthiest way to deal with your emotions. This technique has an cumulative effect. Each time you release emotions, a charge of repressed energy (additional brain areas) is released, helping you to think more clearly in the future, to be more able to act in all situations in a more calm and more productive and healthy way.

Over time, by releasing more and more repressed energy, you can reach a state of equanimity in which no person or event can throw you off balance or deprive you of a state of calm clarity. Everyone who practices this method notices very fast positive changes in the mental and physical condition. In addition, their life goals and the plans became clearer to themselves and more positive.

You should not think that as a result of using the method, a person becomes like an insensitive doll, on the contrary, you regain the ability to experience strong and pure emotions, as in childhood, but without "sticking" to them for a long time. Also, there is no need to specifically practice this method all your life with every emotion. After about three weeks of regular classes, the method is transferred "to the machine" and stays with you forever. In the future, it will be enough just to pay attention to your feelings for a natural automatic release to occur.

Step one:

Focusing. First you need to focus on some problem area in your life - something that needs urgent solution. Perhaps this is a relationship with a loved one, parents or children; it could be about your job, your health, or your fears.

Or you can simply ask yourself, "What are my feelings right now? What emotions am I feeling right now? You can focus on the problem either before or after the training session. One way you can find out which problem area is you need to work, or what you really feel right now is to go to "zero level", that is, to simply relax deeply (using whatever technique is available to you).

Step two:

Feel. Once you've hit zero, consider what problem you'd like to tackle. With focus, identify your feelings about the problem. Once you have completed the first step, address your actual feelings directly. Ask yourself: "How do I feel now?". Lester Levenson discovered that all our emotions and feelings can be divided into nine main categories, or feelings.

Apathy. Many other emotions and feelings are the result of apathy or accompany it. When we ask ourselves how we feel, we can use words such as: boredom, uselessness, lack of self-care, coldness, alienation, indifference, defeat, depression, discouragement, disappointment, exhaustion, forgetfulness, uselessness, hopelessness, joylessness , indecision, indifference, laziness, loss, loss, denial, numbness, depression, impotence, humility, resignation, stupor, disorientation, stuckness, fatigue, absent-mindedness, uselessness, senselessness of efforts, low self-esteem. All this, according to Levenson, is a kind of apathy.

Woe. We can use words such as: abandonment, resentment, guilt, mental anguish, shame, betrayal, despondency, deceit, constraint, helplessness, heartache, rejection, loss, longing, loss, sadness, misunderstanding, break, pity, I am unhappy, repentance, rejection, remorse, sadness.

Fear. Varieties of fear include: anxiety, preoccupation, caution, forethought, cowardice, suspicion, timidity, foreboding, confusion, anxiety, nervousness, panic, fright, unsteadiness, shyness, skepticism, stage fright, tension, driven out.

Passion. This is the "I want" emotion. We can feel: anticipation (premonition), craving, need, desire, wandering, controllability, envy, futility, greed, impatience, manipulativeness, neediness, obsession, pressure, ruthlessness, selfishness, malice.

Anger. We can feel: aggressiveness, irritation, reasoning, defiance, exactingness, disgust, ferocity, futility, fury, hatred, intolerance, jealousy, insanity, significance, insult, rebelliousness, resentment, indignation, rudeness, anger, severity, stubbornness, stubbornness, sullenness, vindictiveness, anger, rage.

Pride. We can feel: exclusivity, arrogance, arrogance, boastfulness, giftedness, contempt, insolence, criticalness, choosiness, condemnation, righteousness, inflexibility, pride, snobbery, luck, superiority, unforgivability, vanity.

Bravery. The types of feelings can be the following: enterprise, adventurousness, liveliness, agility, competence, purposefulness, awareness, confidence, creativity, audacity, courage, courage, determination, energy, happiness, independence, love, motivation, openness, faithful, positivism, resourcefulness, self-sufficiency, stability, solid, strength.

Acceptance (approval). We can feel: balance, beauty, compassion, pleasure, delight, enjoyment, admiration, empathy, friendliness, tenderness, joy, love, openness, receptivity, security, understanding, surprise.

World. We can feel: peace of mind, balance, completeness, freedom, fulfillment, perfection, purity, peace, serenity, tranquility (lack of physical tension), integrity.

Step three:

Identify your feelings. Now, with this list in mind, determine how you really feel. Open yourself, become aware of your physical sensations - do you feel tightness in your chest? Stomach tension? Feeling of heaviness? Heartbeat? As you become aware of your physical sensations, use them as key points to explore your feelings. What word comes to your mind?

When this word comes to mind, try to determine which of these nine categories your feeling belongs to. Levenson found that the process of releasing feelings is much more effective when feelings are released in their most "pure" or "distilled" form, as one of the nine designated words. For example, while exploring your problem area, you may decide that your feelings are "hesitation" or "anxiety".

You can then release your indecision or anxiety and feel some relief. However, if you trace these feelings back to their source, you will find that they are more in the category of fear than indecision and anxiety. By releasing your fear, you will find that the results are much more dramatic and powerful. It's like attacking a problem at the root, or pinching off only a portion of the top branches.

Step four:

Feel Your Feelings. Once you have identified your true feelings about your chosen problem area and traced them to the bottom, begin to feel your feelings. Let them fill your entire body and mind. If it is grief, you may burst into tears or even sob. If it is anger, you may feel your blood boil, your breathing change, and your body tense up. This is wonderful - this is the time to fully experience your feelings and emotions.

Step five:

Could you? Now that you're really feeling your feelings about a problem area in your life, ask yourself, "Will I be able to let go of these feelings?" In other words, is it physically and emotionally possible for you to let these feelings leave you right now? Think about it.

Begin to realize the deep difference between yourself - your "I" and what this very "I" feels now. Sometimes you may feel that your feelings are some kind of energy charge that is in the same place as your body, but in fact, is not your body. Or is it a shadow image that is slightly out of focus, unlike your real self.

In one way or another, at some point, you will clearly feel that your feelings are not really your feelings. And as you begin to feel the difference between your feelings and your "I", you may notice that it is now possible for you to let go of those feelings. If it is still unacceptable for you to part with these feelings, feel them for a while. Sooner or later you will reach a point where you can say to yourself, "Yes, I could let go of these feelings."

Step six:

Will you let them go? If you could let go of these feelings, the next question you would ask yourself would be, "Will I let go of these feelings?" Think about it again. Often, having a full opportunity to "let go of feelings" we, in fact, rather "choke" for them. You may find yourself thinking, "No, I'd rather keep these feelings than get rid of what I'm feeling right now." If so, then continue to feel what you feel now. Sooner or later, you will reach a point where you can honestly admit to yourself: "Yes, I would let these feelings go."

Seventh step:

When? If you were to let go of your feelings, the next question you would ask yourself is "When?" Similar to the previous steps, at a certain point you will respond, "I would let these feelings go now."

Step eight:

Liberation. When you said to yourself, "Now," let go of your feelings. Just let them go. In most cases, you will actually feel a physical and emotional release when you let them go. You may suddenly burst out laughing.

You may feel as if a heavy burden has been lifted off your shoulders. You may feel a sudden wave of cold run through you. Such a reaction means that all the energy accumulated as a result of experiencing these feelings is now released and became available to you, as a result of the release of feelings that you just did.

Step nine:

Repetition. When you release your feelings, you will want to test yourself: "Are you feeling any feelings?" If any feelings are still present, then go through the whole process again. Quite often, release is like opening a faucet. You free one and immediately another appears.

Some of our emotions are so deep that they require multiple releases. Release as often as you can until you find that you cannot detect any sign of emotion in yourself.

Liberation of desires.

After sufficient practice of releasing emotions, progressing in each session from specific feelings to one of the nine basic emotions, you may find that it is even more useful to appeal to deeper levels of your "I" - claims of your EGO - desires.

According to Levinson, the source of all our emotions, broken down by us into 9 basic categories, are two even deeper levels - desires. I - desire for approval, self-affirmation; II - the desire to control. Each act of desire is an indicator that you do not have what you want. In the words of Levinson, "What we don't have is hidden in our desires." It can be confusing at first: what's wrong with wanting approval and control? In fact, as already noted, wanting means not having. It turns out that often the desire to have something actually does not allow us to have it.

Great desire.

Those who have conscientiously gone through all the levels and want to go even further, in the end come to the conclusion that the basis of all our desires is one great desire- Desire for security. Working through this desire after a while takes us to a new transcendental level, described in various esoteric teachings, as the highest level enlightenment. A person who has reached this level manifests various extraordinary abilities and abilities.