Many of us have periods when we cannot cope with the surging emotions that appear under the influence of external or internal factors. Experience the strong negative emotions picks up a large number of energy and order spoils well-being and health in general. In addition, emotions sometimes push us to commit rash acts, which we later have to regret. In this article, I give several working techniques for processing your emotions.
Emotion Technique #1
When you notice a negative emotion in yourself, such as fear or aggression, visualize that emotion as an image. Any image can. Everything depends on your imagination. Put this image mentally in front of you and say to it the following:
I see you. I accept you. I give you space.
And then ask this image:
What good are you doing for me?
Any emotion arises in us not just as an uncontrollable impulse in response to some irritant, but is designed to protect our inner "I", and in certain situations, our physical body. Wait for an answer: how does this or that emotion help you, what mission does it carry for your protection.
For example, the emotion of rage might respond: "I'm protecting your sense of self-worth from outside influence. I don't want anyone to stop you from achieving your goals." And the emotion of fear can say: “I want you to think seven times before getting involved in this story.
When you get a response, mentally thank your emotion for taking care of you and tell it that you no longer need its help now.
Emotion Technique #2
When you have tracked down a negative emotion in yourself, put 2 fingers of your right hand on your sternum and say out loud or to yourself:
Even though I feel /emotion name/, I love and accept myself, my body and my personality, and I accept the fact that I feel /emotion name/ and give it a place.
This formula is taken from Zivorad Slavinsky's technique called PEAT. Completely passing this technique takes much more time and effort. PEAT helps to cope with even the most painful psychological traumas coming from the past. If you want to go through the whole technique, you can apply for the appropriate one. But in order to quickly cope with surging emotions, this formula is quite enough.
Emotion Technique #3
If you understand that emotionally you feel bad, your mood has fallen, and the world has lost its colors, then this technique will help you cope with it. Chronic negative mood is a slow suicide. We won't allow this.
For this technique, it is necessary to temporarily disconnect from the events of the current situation and completely surrender to the inner work.
1. First, accept your emotion and admit to yourself that you feel bad.
2. Determine the reason for your bad mood, as it is not always obvious. To do this, ask yourself: What do I NOT want now?" For example: I don't want to be alone, I don't want to be scolded, I don't want to go to work, etc.
3. Now find out what you want instead of what you don't want? Formulate your desires briefly, clearly and clearly. Focus on what you want. Say mentally or aloud your desire 5 times. " Right now I want..."
The technique is as follows: pronounce your desire - inhale / exhale - again pronounce the desire and so 5 times.
You will not only lose the “I feel bad” signal, but the situation will begin to change.
“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.
There are several reasons why I am posting this post.
1. A friend organized a course "21 days". Its essence is to fulfill at least five obligations daily. I signed up for the course and made five commitments, one of which is working through negative emotions. At first, I worked on the “Diary of Sviyash”. However, I quickly realized that this was not enough for me. I don't feel satisfied with the work. And I decided to add a few points to the study.
2. Yesterday I visited a spa treatment at the Deshely salon with a “gift certificate”. This caused me such a reaction that. without working it out properly, you can shove the fact that hooked me deep into the subconscious and suffer later. what I really don't want to do!
So let's get started!
What you need:
Notepad (notebook) and pen. Why did I mention the red notebook in the title? And because I went to the store somehow, I saw him. Yes, I liked it so much that I took and bought this red notebook. What to write there - I have not yet decided. And then there's 21 days. For this course, I have identified my “friend”. I keep “home accounting” there, write down the negative and positive emotions that occurred during the day and make other notes.
A bit of theory.
All situations that occur in our lives are lessons. It's either a stick or a stick. A carrot is a situation that brings us satisfaction, a stick is a situation that makes us work through one or another area of life, idealization, the significance of something, etc. and so on.
In fact, situations are not negative or positive. We make them so. Depending on the emotion caused by the situation, depending on our point of view, the situation is painted either in a positive or in a negative color.
For example, it's raining. This is neither good nor bad. I sit, for example, in the summer at home, I’m not going to go outside - therefore I am indifferent to the rain. For a summer resident, rain in summer is a joy. For a person who walks down the street without an umbrella, it is probably a death-like phenomenon.
1. First what to do when working through a negative emotion - admit that the situation caused such a reaction. It is necessary to recognize and admit, first of all, to oneself. To those around you, believe me, you will work the negative on the drum or not. You can tell your friends and relatives about a negative situation, they will sympathize with you, they will pity you, but it will not bring you anything good. Tomorrow or the day after tomorrow the situation may repeat itself and everything will start all over again. Having worked and worked out a negative emotion 100% in the future, you can avoid its repetition!
2. The second is to prescribe the best and worst scenarios for the development of situations. If you mentally accept the worst case, that's 50% done.
3. Third- analyze what feelings the situation has affected, what areas of life, what has called into question, what idealizations have revealed (idealization of rationality, public opinion, control over the outside world, relationships, etc.).
4. Working out the situation, write in a notebook / notebook something like prayers. You can use Sviyash's diary and the text of the study, or a prayer of forgiveness according to Sinelnikov, or come up with your own.
5. Draw conclusions- what did this situation show? What should be eliminated, what should be developed? Conclusions MUST be positive!
For example, the situation - had a fight with a friend.
The best option is to find out / find out the relationship, we will become even better friends.
The worst option is that we will never communicate with a friend again.
The situation showed the failure of friendship, misunderstanding, idealization of relations.
Conclusions: if I value my friend, I will not pay attention to these little things. From now on, you should not pay attention to these little things.
Another technique:
The position of the victim-tyrant-sorcerer (according to Sinelnikov).
1. Take responsibility for the situation.
Instead I was offended - I offended myself with the help of another person.
Instead of I got sick - I created a disease for myself.
and so on.
2. Answer the question: With what and how did I create this situation/problem for myself?
Consider that the world is governed by the law of reflection and the law of similarity. Our mood is reflected in the world, the world mirrors and the mood returns to us with tripled strength. Remember the proverb "Trouble does not come alone." Trouble goes into the world, is reflected from the world and returns to us and strikes with greater force.
A few quotes - no comments:
“Everything that I don’t like in another person is in me.”
"Everything that I like in another person is in me."
“Everything that we try to prove or impose on others is not enough for ourselves.”
“You are not to blame for this situation, but you are RESPONSIBLE!”.
"Listen to the interlocutor - he will tell you everything about you."
"Every person who meets life path brings revelation.
3. Keeping a diary
SUMMARY. Last month, I missed the Sviyash diary... The Sinelnikov diary also does not reflect the full picture of the study (in my opinion). Therefore, I combined all the techniques familiar to me, introduced something of my own, and now I will lead according to this scheme:
1. Recognize that the situation caused negative emotions. Describe the situation in as much detail as possible with the study of the emotional (I feel, experience emotion), mental/intellectual (I analyze, explain logically) and physical levels.
2 . If the situation is unfinished (that is, the development of an event is possible), write down the worst and best options development of events.
3. Revealing idealizations. Their full list. Read more about each in Sviyash's book "Smile before it's too late." It is also available in audio format somewhere on the Internet. So the list is:
- Idealization of control of the surrounding world,
- Idealization of relationships between people,
- Idealization of life, destiny,
- Idealization family life, children,
- Idealization of money and material goods,
- idealization of independence,
- Idealization of spirituality, religiosity,
- Idealization of work
- Idealization of one's abilities
- Idealization of rationality, Idealization of beauty and the external world,
- Target idealization.
4. Analyze what created this situation.
5. analyze, what the situation is for, learn lessons, prescribe conclusions, affirmations.
6. Write a "prayer"- according to Sviyash, according to Sinelnikov, or your own. The goal is to forgive yourself, to forgive all the participants in the situation, to promise not to be offended by yourself or others about this anymore, to let go of the situation and, moreover, resentment.
7. Praise yourself!
I prefer to work in tables. So I created this one for myself:
Who needs an example of working out, how I would do it, write in the comments 😉 We will understand the whole world.
In general, this is the best option. When several lines of study are offered, from which you choose the right one. At least at the initial stage.
IMPORTANT! The main rules for keeping any diary:
1. The study should be done in handwritten form! Not in the computer, not in the phone and other gadgets. Prescribing everything with your hand, you are working through the situation again. The conclusion is put in the head, remembered.
2. The situation and study can be written in ink of any color. Conclusion, lesson, affirmations, identified on the basis of study, it is desirable to write in red ink. It has been proven that everything that is written in red ink is “recorded” automatically on the subconscious.
If the situation is related to a person and causes resentment.
Resentment is manipulation by an offended person. We cannot be offended if we ourselves do not want it. Therefore, if you are offended:
1. Admit your hurt. Recognize that man just didn't justify your expectations. They don't have to live up to your expectations!
By manipulating a person with your resentment, you are at odds with higher powers which endowed man with free will.
2. What other emotions did the offense cause? (working out emotions - see above)
3. Forgive the person
If resentment against a person has been sitting for a long time and deeply, take a clean notebook and write in each line "I, ... (your name) forgive ... (offender's name) for ... (for what exactly, what were you offended by)".
It is important to prescribe this at least 100-150 times!
Understand that forgiveness is what you do for yourself, not allowing resentment to clog your soul and body (more on Louise Hay and Liz Burbo). While forgiving, you are aware that the person (the offender) does not owe you anything, should not ask for forgiveness, should not justify your expectations, etc.
Also, in your magic notebook, write down what you wanted to do, but for some reason you didn’t do it in a table consisting of three columns:
Another technique for monitoring the level of your emotions.
In front of you is a chart:
| The world is beautiful | 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 00 |
| The world is good | |
| The world is ordinary | |
| The world is hostile | |
| The world is scary |
Every day, for at least two weeks, draw a chart for each day on this chart. Every hour, and preferably every half an hour after waking up, put an end to the intersection of time and attitude to the world.
In the future, I will write what needs to be done next and how to analyze.
WHY only in our fairy tales there is a task “GO THERE, I DON’T KNOW WHERE?…”
A KEY is needed to access the internal engine and navigator.
KEY = THIS KNOWLEDGE OF THE KONS OF LIFE + WORKING WITH HATE
(negative emotions, tension, stress). IN ITSELF.
Horses are published on my site on other pages.
Below are video tutorials on working through unpleasant emotions in yourself.
It is important to be able to get rid of the burden of stress and unpleasant experiences in time.
Only managing your emotions makes it possible to act effectively and efficiently in any conditions!
VIDEO LESSONS "KNOWLEDGE OF ANCESTORS Introduction. The concept of hatred. "
"1 KNOWLEDGE OF ANcestors. THE NATURE OF EMOTIONS. "
Effective actions (including in financial terms) are possible only in a balanced state.
How our ancestors approached emotions. Similar to E. Tolle's approach. But from a slightly different angle. With a more detailed focus on working through the negative in oneself.
A happy person is a balanced person...
How did our ancestors maintain the balance of energies and emotions within themselves? Why was it a sin in the Russian tradition to laugh? Remember P. Ershov's fairy tale
ancestors knew that emotions = evil
I used to think that this is a special culture of modesty.
It was the UNDERSTANDING of the NATURE of EMOTIONS. And understanding of HUMAN NATURE.
Any emotion = loss of energy. You can't suppress! Avoid too. Alcoholism, Laziness, APATHY = inability to WORK WITH THE POWER OF EMOTIONS WITHIN YOURSELF.
The old man himself could not restrain himself,
To not laugh to tears:
Even laugh - so it is
Old people are wrong.
Ershov. The Little Humpbacked Horse.
it's not about sin. After strong emotions how do you feel? Usually like a squeezed lemon. Video about the ability to work with emotions in our ancestors.
I'll try to explain. Right joy = from overcoming difficulties. BUT! If the joy is very strong. For example, it develops into pride… Or the joy of football fans…. Loss of strength. Therefore, even when joy also does not lose vigilance ... We work with the flows of forces inside.
THESE TECHNIQUES WORK. THEY ARE UNUSUAL. . Precisely because they were taken from us. We found ourselves in such ... not a very good position.
The invaders of Rus' needed to transfer the energy of people's thoughts to their own use, "that's at the expense of emotions as well. Because thought + emotion usually go together.
We were simply taught that emotions should be hidden. A boy should not cry, laughing loudly is ugly.
1. Of course you need to cry and laugh. Show all emotions when they arise with the body, facial expressions, gestures. Allowing all emotions to flow without a trace. See how kids do it.
They react with the whole body. When there is such an opportunity, it is not about infantilism, but about the wisdom of the BODY!
Allowing the body to release everything superfluous. Bringing out energies and their qualities, passing through oneself.
Adults need to do this with awareness of what is going through them at this time.
2. Emotions that have not been lived to the end are stored in the body. Blocking the flow of vital energy and the ability to feel. Body-oriented therapy works with such blocks.
3. Remember all the emotions of anxiety, resentment, guilt. Even strong joy can be destructive. For example, a sudden win in the lottery .... Psychologists will confirm that an unexpected big win is a serious stress ...
3. Love is a feeling. The inability to work through your emotions (jealousy, resentment, irritation) can destroy relationships where there is love.
The feeling of gratitude, of course, is very positive.
By the way, gratitude, if "hooked" ... can also turn out to be an addiction or something else. There will be a desire to thank obsessively.
The video is about these hooks, about the emotional swing. Everyone has their own.
4. I first learned that Emotions = Evil from psychologists who worked with astronauts in orbit. It was back in Soviet time. The doctors and psychologists there were, you know, the best. So. They taught astronauts the methods of self-regulation. How not to indulge in emotions, not to be angry, not to be joyful. It was said by the astronauts themselves.
How to be in balance. Not a robot. And to feel everything, but at the same time maintaining inner balance.
laugh, cry, etc. to express emotions with the body = good, better than suppressing. But the very fact that you have accumulated nervous tension is not good. It means that somewhere they squeezed, did not show in time, the energy that should have been shown.
2. What do you gain by working with your emotions?
What do you get by working with your emotions?
Depression, laziness, resentment, guilt, jealousy, irritability, anxiety…
What do you gain by releasing these emotions?
3 Tools for working with emotions
Psychological Techniques in the study of internal obstacles and limitations.
Two main skills:
1. the ability to relax by immersing attention in the body and bodily sensations.
2. the ability to manage attention. Concentration, retention of attention, switchability.
In the following videos about the most important thing: What do we focus on? Object of study, observation, study.
Stay tuned for the next video tutorials!
UNTIL THE POPULATION STARTS LEARNING THE PRACTICES OF THE ANCESTORS… THE POPULATION WILL BE FORCED TO PLAY BY ANOTHER RULES, IN ALIEN SETTINGS AND THEATERS.
4. The practice of cleansing from negative emotions.
PRACTICE OF HAPPY LIFE.
WORKING WITH EMOTIONS.
For real happy life is impossible without the ability to clear the mind of unpleasant experiences.
I bring to your attention an approximate scheme for cleansing the psyche from negative emotions. Such as resentment, anger, anxiety, guilt, as well as states of laziness and apathy.
1) Acceptance and awareness of all your emotions, feelings, states.
2) Acceptance, awareness, observation of all bodily sensations. We listen to our body. We allow all the energy flows to pass through our body.
3) Asking yourself questions and listening to all the answers that come. “What drew me to this situation?”
“What similar situations were attracted to me by this quality of mine?” To see this quality, energy in the form of energy essence.
4) Re-awareness of the experience and lesson learned. “What did this situation teach me” “What to change in myself?” “How can I change my attitude to what happened?” “What new things should I understand?”
As a result of working through unpleasant emotions, you get:
A new even attitude to what previously caused unpleasant experiences.
The decision comes WHAT you should DO and the strength to implement this decision appears. In this case, you need to take action immediately!
Increasing self-esteem through the manifestation of a new good quality in itself.
Important comment:
Working through emotions and unpleasant memories is best done in a secluded place. Sitting or lying down. Need to focus entirely on inner world keeping the body as relaxed as possible.
IN real life keep attention:
And on the outside. And in the inner world. On your emotional state and on the clues coming from intuition and body signs. Simultaneously!
More about this in the following videos.
What is the mistake of most meditations and sessions to cleanse the psyche of negative emotions?
There is no awareness.
There is no acceptance of their negative emotions. So, there is no control of this force.
No awareness = lesson not learned. So there will be a repeat.
Most meditations focus on removing pain. Not understanding the mechanism of causes, which attracted the very unpleasant situation.
Awareness is impossible without going into MENTAL PAIN and MENTAL DISCOMFORT and re-experiencing them again, releasing excess tension according to the above (very approximate) scheme ... To relaxation! Carefully. Carefully.
More details about the cleansing of negative programs and the release of unpleasant emotions in the continuation….
How do you usually clear negative emotions? What usually helps you?
Another explanation of how to work through Negative Emotions, resentment, guilt, regret…
Body Self Healing Maybe!
Working with bodily sensations. Working with the Symptom of the disease, getting rid of PAIN and tension
Assistive technology for relaxation, stopping the internal dialogue
