We all grapple with negative emotions from time to time.
It’s not pleasant, but it’s part of being human. But all too often, when one of these emotions strikes—whether it’s sadness, anger, fear, or guilt—we tend to push it aside and repress it. After all, we have so much going on in our daily lives, that sometimes it feels like the best way to deal with our emotions is not to deal with them at all.
Instead, we put our feelings aside and distract ourselves in any way possible: overworking, indulging in large amounts of unhealthy food, binge-watching hours of Netflix, drinking alcohol, or engaging in other harmful behaviors. Sometimes it seems we would rather do anything than acknowledge our feelings of fear or despair.
Why do we do this? Well, for one thing, experiencing negative emotions can be deeply uncomfortable, and even painful. You might feel embarrassed or ashamed of how you feel, especially when those around us seem so happy and carefree.
We’re here to remind you that it’s okay to feel negative emotions and that you’re far from alone in this. Whether they show it or not, everyone around you also struggles with these feelings at one time or another. We’re all humans and a full spectrum of negative and positive emotions is part of our existence.
The key is to learn how to feel these feelings and manage negative emotions in a healthy, balanced way instead of ignoring them.
Here, we’ll explain why you shouldn’t ignore your negative emotions, no matter how tempting it is to pretend they don’t exist. We’ll also explore how you can address the way you feel and improve your emotional well-being.
Related: Healthy Ways to Cope with Life’s Difficult Problems
Why you should never ignore your negative emotions
It can be scary to face your negative emotions head-on, but it’s always worth it. In fact, we may call them ‘negative’, but negative emotions aren’t necessarily a bad thing; they exist for a reason—to keep us safe.
Think of it this way: Imagine you’re walking in the woods. Suddenly, you hear a loud rustling in the bushes. If you didn’t feel fear, you might not recognize the potential danger of a wild animal nearby, and you wouldn’t have the urge to move away to safety.
On a smaller scale, negative emotions in your daily life can signal that something – whether it’s happening now or happened in the past – is troubling you, and that it might be time to address it. Feelings of chronic stress or sadness can also be signs of a deeper mental health issue, like anxiety or depression.
Ignoring these emotions can cause them to grow stronger and eventually become overwhelming. They can even lead to physical health consequences like headaches, muscle tension, disturbed sleep, digestive issues, and low energy levels.
Thankfully, recognizing and addressing negative emotions can help prevent them from escalating into more serious issues, improving your overall well-being.
How to deal with negative emotions
The following strategies can help you cope with and regulate difficult emotions as they arise.
Allow yourself to feel your emotions
This is often easier said than done, but it’s very important. Take some time to sit with your emotions, and allow them to be without driving them away. Instead, identify what the feeling is, and try to pinpoint any specific situations causing stress or negative feelings in your life.
You might realize that you’re overwhelmed by conflicts in your relationship, frustrated by unmet needs in your daily life, or distressed about unresolved issues from your past.
If you can’t determine the cause of a negative emotion, that’s okay. Sometimes, there isn’t a clear reason for what you’re feeling. Mental health issues like depression and anxiety can develop without an obvious trigger and can affect anyone at any stage of life.
Change what you can
Once you better understand your emotions and what might be causing them, you can start taking small steps to address the problem.
- Take action: Focus on making changes in areas where you have control. For example, setting boundaries in personal relationships, finding ways to manage daily responsibilities better, or seeking new ways to fulfill unmet needs.
- Practice self-care: Give yourself the love and attention you deserve by incorporating self-care practices into your routine. For example, you might try cooking a healthy meal each day, going for walks, cutting down on the time you spend on technology, or treating yourself to a rejuvenating massage or facial.
- Develop healthy coping strategies: Learn and practice coping techniques like mindfulness, deep breathing, or journaling. These can help you manage and process negative emotional situations, which can improve your mental health alongside physical health consequences.
- Set realistic goals: Set realistic mental health goals. For example, you might set a goal to get 8 hours of sleep each night, take part in hobbies, limit time on social media, or exercise regularly. Start with small, short-term goals and work your way up to bigger, long-term ones. Break these goals into easy steps and keep track of how you’re doing. This will help you stay motivated and feel good when you make progress.
- Keep an eye on your progress: Keep track of your emotional state and the impact of any changes you make. This can help you see what works well for you and what doesn’t. Don’t forget to celebrate small victories along the way—you’re doing your best, and whatever that looks like is good enough!
Talk to a professional
Sometimes, you need a little extra help and support when you feel negative emotions, and that’s completely okay! In fact, asking for outside help can sometimes be the bravest thing you can do.
Professional support options include counseling, where you can talk openly with a trained therapist, or Cognitive Behavioral Therapy (CBT), which helps you understand and change negative thought patterns and behaviors.
Mental health professionals are equipped to support you through a wide range of emotional challenges and provide practical strategies for managing them.
Access quality mental health care with Western Tidewater Community Services Board
Western Tidewater Community Services Board(WTCSB) is the local authority on mental health for the citizens of Suffolk, Franklin, Southampton County, and Isle of Wight County in Virginia.
We offer a variety of services, including crisis support, children’s and adult services, substance abuse treatment, intellectual and developmental support, prevention programs, and same-day access.
The WTCSB counseling staff are well-trained, highly experienced, and deeply caring individuals with a creative and thorough approach to care.
Reach out to us today to start your journey towards emotional well-being. You can also access our 24-hour emergency line at (757) 925-2484.