Inner wounds are an unavoidable part of life. Knowing this fact doesn't necessarily make it look easier. Whether the hurt is related to trauma, loss or disappointment, you must develop strategies to reduce and control your conflict. By taking action, exploring your feelings and seeking professional help, you will learn how to deal with emotional pain.
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Method 1 of 3: Taking Action
Step 1. Seek help from people close to you
Asking for help can be awkward. However, this step is one way to increase accountability. If you tell someone that you are trying to make a specific change in your life, it will increase your chances of success. It is important that you tell others what you are trying to achieve.
The process of reporting your situation to someone will keep your mind focused on making progress. There are opportunities for you to live up to expectations, which can ultimately make you feel positive about yourself and your endeavors. Consider asking the person to tie you up with a schedule to report on your progress in life. For example, once a week you will report your progress to that person. You are free to let them know what kind of input you need from them
Step 2. Find a new hobby or business
There is a lot of time that can be used in one day. You may be in conflict with this idea. If you're feeling depressed, consider finding a new hobby or project to complete. Hobbies have been shown to improve physical and mental health.
- For example, everyone has a list of things they want to accomplish, but they don't have time to do them. Well, now you have that time. Calm yourself down and make a new list.
- Try a new hobby like photography, painting or cooking.
- Discover a new love for literary arts. Read all the books you've wanted for a long time, but haven't read yet.
Step 3. Donate your time to a noble cause
One way to deal with inner wounds is to donate your time, possessions or expertise to a noble cause or person in need. Volunteering will help you develop new skills, start or strengthen connections with the community around you, provide new experiences and opportunities to meet different types of people. Volunteering can also provide a boost to self-confidence, personal development and align your actions with the values you believe in. You will feel satisfaction from such generous activities.
- Contact organizations in your area to be part of a worthwhile project. This could include visiting elderly people, helping out at an animal shelter, or holding a fundraiser for a local theater production company in your area. Lots of opportunities out there.
- Visit the UN-supported website at www.worldvolunteer.org for more information, as this site serves as a global information center for volunteer-related resources.
Step 4. Move your body
Discover a new form of exercise. Cycling, mountain climbing and yoga can all fill your time while keeping you in a great mood. Focus on your health. Up to a third of people who are directly affected by a painful loss will suffer physically and mentally. While you may feel restless, depressed and too tired to take action, you should never ignore your needs.
Consider doing 15 minutes of meditation or yoga every day. This can make you feel more connected to your mind and body and calmer throughout the day
Step 5. Fill your schedule with new agendas
Sitting idly by missing someone will only make your feelings worse. Sometimes you have to keep yourself busy with new, more interesting things to do. Have you ever thought about learning to play a musical instrument, or becoming a gardening expert? Now might be your time to make it happen.
Losing someone may leave a huge void of time that was once used to be filled with fun activities. Focus on filling your schedule with as many activities as possible
Step 6. Develop different ways to entertain yourself
When people are suffering from inner wounds they seek comfort in healthy and unhealthy ways. Stay away from unhealthy self-comfort methods such as alcohol, drugs and overeating.
- For example, if helping other people or animals makes you feel good, reach out to others to help others instead of living in a state of suffering.
- Seeking support from others and practicing healthy responses to difficult situations are two effective ways to deal with emotional pain that you can use.
Step 7. Make a plan to build skills in dealing with emotional wounds
Following the problem solving example will give you a structure for making changes. You must set clear goals, stick to them, make adjustments as needed and monitor your progress.
- Set clear goals. One of these goals may be realized by first making a note of how much time you spend reflecting on your problem. This step will provide a baseline against which you can set your goals to reduce your time to reflect. Keeping track of yourself will lead to real change.
- Pick a date to start your plan and get started. Do not procrastinate what is inevitable. Get started as soon as possible.
- Recognize your progress and reward yourself. If you manage to meet your daily, weekly or monthly goals, celebrate the achievement. Maybe you could go to the movies, watch a sports game or plant a tree in honor of someone you admire. Positive encouragement will motivate you to continue with your plan.
- If a strategy really doesn't work for you, stop using it. Look for alternative ways and incorporate them into your plans. Don't see it as a failure; instead see it as a correction on the way to achieving your goal.
- These new habits will build over time and become your new nature. You can reduce the level of rigor in following the steps in your plan and maintain a positive path of results.
Step 8. Learn how to relax
Stress and fear have an effect on inner wounds, relaxation can help you deal with them. If a situation is making you down, you already have the relaxation skills you've learned to help deal with those feelings. There are various relaxation methods including:
- Use guided imagination to help you visually imagine a calm place or situation. You can seek the help of a therapist to do this or develop this skill on your own.
- Use biofeedback to reduce your fear and suffering by lowering your heart rate and blood pressure.
- Use breathing exercises to calm the body's reaction to a fight or flight reaction triggered by feelings of pain and fear.
Method 2 of 3: Digging into Your Feelings
Step 1. Know what triggers your emotions
You may notice things that cause you to react emotionally. These things are emotional triggers. Take some time to think about the things that trigger your emotional reactions. This is the time to put your best personal introspection skills (accessing your own thoughts and feelings) to the heart of the matter.
- Watch for events as they happen at a slower pace. This step will allow you to break down your emotional triggers and discern whether a threat is real, and respond in a way that makes sense.
- Fight nervous thoughts and feelings in certain situations. If you get nervous about going to a party with only your friends attending, remind yourself that these people are your friends and they accept you for who you are.
- The function of a positive conversation with yourself is to reduce your anxiety. For example, if the pain of mental injury makes you feel worried or depressed, say to yourself "I'm completely safe and I can relax and release the pain and tension in my body."
Step 2. Write in a journal
Write your journal every morning or evening or once a week to report to yourself and to relieve stress.
- Make a list of troubling thoughts, feelings and habits. This step will help you understand the relationship between your thoughts, feelings, habits and the hurt you are feeling. Then you can identify areas that are suffering and need attention in your life.
- Ask yourself: are you feeling depressed, anxious, angry, stressed or lonely. Do you feel like you have little control over your life?
- Are you having problems with personal relationships? Are you having trouble expressing your emotions and feelings?
Step 3. Cry
If you don't feel like crying, that's okay. Everyone has a different way of expressing sadness. Holding back emotions is unhealthy and can contribute to mental health and heart problems.
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Find a safe place and make yourself comfortable. If your feelings are bubbling to the surface, let your tears flow. The health benefits of crying include:
- Remove toxins from your body.
- Improves vision by lubricating the eyes.
- Improves mood better than any antidepressant.
- Reduce stress
- Improve communication because crying can show what can't be expressed in words.
Step 4. Write a letter, but don't send it
Include all the important emotional experiences you have had and are associated with this inner wound. Includes both good and bad experiences. If someone deserves a thank you, write about it. Express any anger you may be feeling. End your letter by saying "I no longer need the inner pain I feel, so I return it to _. Goodbye."
Step 5. Find a relaxing routine
As long as you're experiencing intense emotional pain, you may get so caught up in it that you forget to take care of yourself. Make sure that you do a daily routine that helps you feel better. This means getting enough sleep, eating healthy foods even if you don't feel hungry and setting aside time for at least 30 minutes of exercise each day.
- You might not think that eating and sleeping regularly can make a difference when you're going through the throes of emotional pain, but they can make a difference. A healthy you is a stronger person and can handle a conflict more effectively.
- Avoid things that tend to add to your stress level. These things can mean traffic jams, noisy concerts, extra work at the office, or dramatic spending time with friends. While you can't get rid of all the stress you're feeling, you can try to minimize it.
Step 6. Allow yourself to grieve
If you're dealing with the emotional pain of losing someone you love, give yourself the time you need to grieve and come to terms with your feelings. You won't be able to stop missing that person if you don't give yourself time to calm down, express your feelings and grieve the loss of the person who is no longer by your side.
- Everyone goes through the grieving process in a completely different way.
- If you are suffering and feel like you need to be alone for some time, make sure your friends and family are aware of this. Otherwise, they may be worried about you. Consider saying something like "I'm having a hard time, but I'm working on overcoming it. I hope you understand that this will take some time and I'm not sure how long it will take. I think I'm the only one who can solve this problem. I just need to be alone. for the time being."
- If you spend too much time alone and end up feeling lonely, don't forget to spend time with other people.
Step 7. Take control of your anxiety, stress or depression
Emotional wounds can increase feelings of anxiety, stress and depression. Fight these feelings using healthy ways by doing relaxation exercises, physical exercise or yoga. The combination of relaxation, stress management, cognitive restructuring and exercise is the best way to improve your mood.
- When you relax, your muscles relax, your blood pressure and heart rate drop, and your breathing slows and deepens, which can help with emotional distress.
- Doing physical exercise will release endorphins into your bloodstream. Endorphins are hormones that will reduce pain and reduce positive feelings.
Step 8. Open the doors of your heart to new people
Try to be friendlier to new people. Invite your acquaintances to gather and hang out. While you may feel shy, you can work on getting to know the other person little by little. Smile, be friendly and welcoming to the people you meet.
- Start by asking some casual questions. Tell a funny fact or two about yourself, or make a humorous observation. If you put in more effort, you'll start making more friends and less heartache.
- You may have more in common with other people than you think. Once you spend time with them, you'll know that you can really enjoy their company.
Method 3 of 3: Seek Professional Help
Step 1. Find a therapist
If you're having trouble controlling the pain of an emotional wound, seek advice from professionals who are trained to deal with this type of upheaval. Contact your doctor or a trusted friend or family member for references to professionals in your area.
- Cognitive behavioral therapy is one of many types of therapy that are effective for dealing with emotional wounds that cause depression, anxiety, and various other disorders.
- Group therapy is also effective when combined with an approach using problem solving methods. These groups can focus specifically on recovering from trauma or loss, or they can be formed to help improve social skills and coping skills.
Step 2. Find out about the various treatment options
The ultimate goal of this step is to choose a program that makes you feel safe, comfortable and welcome. The unique aspects of your situation will lead you to that choice. All forms of treatment require a large dose of self-help to make the program successful. Treatment options include:
- Family-assisted therapy has proven to be an effective front-line treatment method in a number of cases.
- Inpatient treatment center. You are required to enter the facility and remain there for the specified time.
- Outpatient therapy. Ada is undergoing therapy at a clinic, but is able to stay at home.
- Group therapy. You attend meetings with a group of other mentally injured people and discuss your problems together under the supervision of a therapist.
- Individual therapy. You attend a one-on-one meeting with a trained therapist to explore your feelings, beliefs and behaviors and then develop strategies for making progress.
Step 3. Avoid trying to self-medicate with alcohol, drugs or overeating
When experiencing mental suffering, people will do whatever they can to stop the pain. The decision about how you "treat" the hurt is up to you. There are good ways and destructive ways. Using alcohol, drugs or overeating to control your inner wounds is an unhealthy move and will cause more suffering if left untreated.
- Several studies have shown that individuals suffering from mental trauma due to PTSD (post-traumatic stress disorder) who engage in self-medicating actions are more likely to attempt suicide. If suicidal thoughts cross your mind at any time, call the National Suicide Prevention Lifeline at 1-800-273-8255 for those of you who live in the United States. For those of you who live outside the United States, call this number for references on similar services in your area.
- If you are self-medicating, discuss this step with your doctor, counselor or trusted family member to get the help you need.
- Look for healthy alternatives to controlling your emotional pain, as mentioned in this article.
Step 4. Strengthen your support system
Strong relationships don't just happen. Relationships like this need attention to stay afloat if needed to improve your physical and mental health. When a person experiences difficulties in his life, his relationship with various parties can experience problems. Improve your relationships with friends and family to ensure you get the support you need.
- You can join social groups in cyberspace and groups in real life. Expand your interests into new areas. Perhaps you could volunteer for an educational program such as reading books to children at a halfway house or library. Fight your inner wounds with activities that make you feel better.
- A group is formed when a number of people with the same interests come together. Do some research for potential group opportunities and join.
Step 5. Join in activities that restore your personal strength
For example, if you are good at drawing or computer programming, try to get involved with these activities. It feels good to feel successful and competent, this feeling can prevent you from falling into negative thinking spaces.
- Use your family, friends and groups to help you stay accountable.
- Use visualization techniques to train your brain to believe that you will go through this mental pain and suffering. The thoughts you imagine during a visualization exercise produce the same mental instructions for your brain as if you put them into action.
Step 6. Get into the habit of enjoying life
There are times in life when things get so hard that you forget what it's like to enjoy life. If it's been a while since you last did something you enjoy, it's time to start over. Go out and do the things you love.
- Learning is a lifelong task. If you are open to new experiences, you will increase your understanding of the world. Tough times give you a new perspective on life and meaning in your life. It is the same as pressing the reset button in life.
- The motivation to do things in life can take your mind off it when you need it most. Participate in activities that can help motivate you. For example, if you love the outdoors because it helps you feel alive and motivated, make sure you go outdoors as often as possible.
- This may sound silly, but smiling has been shown to improve mood and a smile is something that spreads easily. Sharing your smile with the world is a surefire way to create happiness for yourself.
Step 7. Focus on the positive
Identify the positive aspects of your upheaval, what you learned and how those lessons will help you in the future. Appreciate the experience.
Feeling grateful for the experience and what it has brought into your life will improve your overall mental and physical health. When you are healthy, you are better equipped to control the feelings associated with inner conflict
Tips
- The emotional pain associated with losing a person's character can foster maturity and personal development. Losing a loved one is not entirely dangerous.
- Keep your spirits high by laughing as much as possible. Laughter is good medicine.
- Do fun activities because they can be good distractions.
- Listen to music that makes you feel good.
- Don't stay homeless all the time or stay in bed. Spend your time outdoors with friends. Keep your schedule busy and interesting enough to have something to look forward to in the future.
- Cry if you want to because crying is a healthy expression of emotion.
- If you're going to reminisce, watching someone's old videos or photos, don't forget to set a time limit for the activity.
- Try to focus on the positive interactions you have with someone rather than on arguments or disagreements.
- Use constructive conversation with yourself to remind yourself to stop thinking about that person all the time.
- Time will not be able to allow you to go back in time. Create a pain-free fresh start for yourself.
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Get help from a therapist
Many schools have therapists and social workers you can consult
Warning
- Endless feelings of grief can take many forms, both physical and psychological. Learn how to cultivate mutual feelings by accessing information from trusted sources. Don't force yourself to turn down opportunities to grieve and end your relationship with the pain of loss.
- The emotional pain associated with a major loss can lead to a variety of psychosomatic and psychiatric disorders.
- A major loss in one's life can increase the risk of death from heart disease and suicide. If you or someone you know is suffering from suicidal thoughts, call the authorities or your local hotline.
