Life is full of times when you feel overwhelmed by negative feelings. Events, people, relationships, disappointments, frustrations, and anxieties can build up and make you feel drawn to a negative perspective. However, there are several ways you can use to release this negative energy. You can also do various activities to cheer yourself up, as well as change things in the long term to reduce the level of negativity in your life.
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Method 1 of 2: Letting Go of Negative Energy in the Present
Step 1. Take a break
Everyone has had a bad day. You may be dealing with a stressful event in a bad life, relationship, or job. You may also just feel tired from your daily routine. Sometimes, you need to take a break. Take time to appreciate your feelings and let go of any emotions of sadness, hurt, frustration, or negative emotions.
Some situations-for example, if the emotional energy caused by an argument-will make it more difficult for you to leave without being rude. In situations like these, make sure you're always polite and suggest a dialogue next time
Step 2. Surround yourself with the right people
See who's around you. Who do you hang out with more often? Choose the right friends and accept the right thoughts from them.
Step 3. Practice abdominal breathing
You can practice this breathing anywhere. Take a deep breath through your belly and watch your body respond. Pay attention to areas of your body that feel tense and feel those areas relax.
- Try closing your eyes and inhaling slowly through your nose. Continue filling your lungs and expanding your chest and lowering your stomach. After that, exhale slowly and naturally-either using your mouth or nose. Throw away all the anxiety with that deep breath.
- You can also say small affirmative phrases, such as "Get out." When you inhale, say “out”, and when you exhale, think “right”. Try not to contemplate or analyze the negative energy you are feeling-let it out.
- Dragon breathing is another type of deep breathing exercise that may be useful. Use the same technique, but this time describe your negative energy as a cloud of gray smoke. You will exhale this smoke with every breath you exhale. Also imagine yourself inhaling calming colored energy, for example in the form of a blue mist, as you inhale.
Step 4. Take a walk
You can do this anywhere-around the house, the office, or briefly in the neighborhood. Moving your body can help trigger positive emotional feelings and improve your general mood. Think of your feet consciously touching the ground while walking, and imagine negative energy flowing out of them.
You can also integrate abdominal breathing and visualization techniques while walking to increase negative energy expenditure
Step 5. Laugh
Laughter is one of the easiest ways to combat the body's stress response. Laughter can also help relax muscles and promote mood-boosting for those who are feeling anxious or depressed. Take a few minutes to tell your favorite joke, try to remember the best distraction you've ever done to a friend, or watch a favorite YouTube video that made you laugh.
Step 6. Relax
Take a hot shower. Light a candle in your surroundings and focus on creating a quiet space. Listen to relaxing music, meditate, or use visualization techniques to really relax your body.
If possible, make an appointment for a massage. Even if you can't get a massage right away, it will make you impatiently waiting for something relaxing, so that any negative energy will be wasted
Step 7. Take the heart out
Sometimes, it is useful to get negative emotions out of yourself. Ask a friend to listen if he has time. Still value and respect your friendship with him, but also remember that a friend's role is to help you deal with negative energies and feelings in life.
Make sure you let it out as a release rather than to dwell on a problem. A story session filled with anger or hatred can actually amplify negative feelings instead of getting rid of them. Also remember not to think of this as a problem-solving technique, but only as a method of getting your emotions out before you try to approach the source of the negative feeling more calmly and proactively
Step 8. Dance
Put on a song that makes you feel like moving and dancing. Try not to think. Let the music and body movements release tension, negative feelings, and stress. If you feel more comfortable dancing alone, look for dance venues where you can do it independently. Dancing can help the body to completely get rid of negative feelings.
Step 9. Try stretching
You can do simple stretches based on your level of ability and comfort. Start with belly breathing. Raise your hands above your head and stretch from your head to your toes. You can do this stretch while sitting, standing, or even lying down. Imagine negative energy flowing out through your feet with every breath. Stretching exercises like yoga have been shown to help release the negative energy associated with stress, anxiety, depression, and many other conditions.
- When trying stretching or yoga, always listen to your body. Never force yourself to do something that is too difficult or painful. Go with the flow and feel the body's response. Let yourself do it naturally.
- For more information about getting started with yoga, see the article Practicing Yoga the First Time.
Step 10. Treat yourself to something you enjoy
Explore activities that help you take a break from focusing on burdening negative energy. Make a conscious choice that you are feeling heavy because of the negative energy, then acknowledge that you will take care of your emotional health by being kind, positive, and considerate of yourself.
Watch a movie you've been wanting to see for a long time, make plans for a long overdue event, eat at your favorite restaurant, give yourself a gift, or meet a friend who can make you laugh and feel good
Step 11. Play with pets
If you like animals, use your pet's warmth and innocence to ease negative feelings. Puppies and cats can improve moods and provide space for positive emotions.
- If you don't have pets, you may have friends who have pets that you like. Or, visit the nearest animal rescue community.
- If you don't really like animals in life, watch internet videos about cute baby animals.
Step 12. Turn to a hobby
If you have a favorite hobby that you can do right away, turn to it. Take some time for yourself and dive into your hobby, even if it's only for five minutes.
Method 2 of 2: Making Long-Term Changes to Reduce Negative Energy
Step 1. Start keeping a diary
Make sure the book is private so you can write everything honestly. Write about people, places, events in the world and in life, or anything that triggers negative feelings throughout the day. Do it at night and write openly and honestly about why you feel negative.
Step 2. Look for the patterns
Keep an eye on the diary and look for patterns of negative feelings. This way, you'll get used to having a problem map of what makes you sensitive, depressed, and whether there are things you can't control. On the other hand, you can also find out what things you can change.
For example, you might write that you really hate your job. Use the diary as a guide to your thoughts and consider what kinds of changes you can make in your life to reduce your daily negative feelings at work
Step 3. Be honest about all your relationships
Toxic interpersonal relationships can lead to feelings of stress, anxiety, depression, and other negative emotions. Discuss with friends or family and anyone close to you. Question everything you feel about someone you have a relationship with. Is he the right partner for you? Is this relationship the cause of this pain and anxiety? Try to solve the problem by having healthy conversations with your partner. Try letting go if it's not what you're looking for. Also examine the way you interact with other people in life. Determine if your social or personal life is a source of negative feelings. Don't think about who's at fault, but explore how your relationship contributes to your negative feelings. If you find a relationship that produces mostly negative feelings, ask yourself how to change it.
Some signs of a toxic interpersonal relationship include viewing your partner with hatred and criticism, taking unnecessary steps to avoid it, and feeling as if the happy times with him have been erased by other negative interactions
Step 4. Analyze yourself honestly
Are you absorbing negative energy from outside? Examine the ways in which you absorb this energy, for example when taking responsibility for things that are not your fault, blaming yourself for things you have no control over, speaking negatively about yourself, or when you view yourself negatively. negative.
Consider using a diary to create a concrete way of being aware of yourself and your negative thoughts. What are you still holding on to? What are you still unable to forgive? What grudges are there? What makes you angry? What do you need to focus on forgetting about it?
Step 5. Practice meditation
Daily meditation will make it easier to release negative energy on a regular basis, in addition to creating a sense of self-awareness and resilience to negative energy in general. Sit for ten minutes every day as a meditation practice.
Even if you can't focus on your breath all the time, don't despair. Remember that by sitting still, you are already successful in your practice. Think of your thoughts as cars on a motorway. As you breathe, pay attention to these thoughts, which are speeding up
Step 6. Make a list of achievements
Start making a list of things you are proud of each day. Use this list as motivation for the next day. You can also introspect on things that could have been done or said in a different way, resulting in fewer negative feelings. Explore your own actions and reactions and begin to feel confident in your ability to release negative energy.
For example, you are angry on the road and feel very strong negative energy while driving. Are you allowing yourself to stay angry, or are you doing belly breathing techniques and helping yourself to let go of negative feelings?
Step 7. Maintain perspective
Remember that feeling negative emotions is healthy and natural. Accepting that life is complicated and filled with challenges, and that problems will continue to arise, is a big step towards developing resilience. Feeling negative is natural from time to time. Keep perspective on the facts of how you respond to those emotions. This is the important thing. Remember, whatever the situation, you are capable of handling every problem in life.
For example, if you lose your job, repackage negative feelings and anger into the realization that life is about action. You will act and find other opportunities and succeed in doing things. You never know what life has in store for you, and sometimes the hardest things will actually be the best things
Step 8. Use spirituality
Spirituality can help you understand tragedy, feel comforted, and gain enlightenment and meaning in life's journey. Spirituality can mean anything you need it to. Developing a sense of connectedness to the world in a healthy way so that you can see life outside of yourself is the ultimate goal. Explore what suits you and what doesn't. When doing this, always listen to your heart.
- If you are not interested in faith, Buddhism offers a deeply spiritual way to feel connected to the world, without having to embrace any belief system.
- Some situations-for example, those caused by arguments-are hard to avoid and forget. In situations like these, be friendly, take long pauses, think back on your words, then respond. Also watch your tone of voice.
