Life is full of moments when you can feel overwhelmed with negative emotions. Circumstances, people, relationships, disappointments, anxieties and frustrations can all build up and plunge you into the abyss of pessimism. However, you can use strategies that allow you to shake off negative energies and channel them better at the right time, engage in activities that help lift the spirit and make lasting changes that allow you to acquire a less negative approach to life.
Steps
Part 1 of 2: Immediately Releasing Negative Energies
Step 1. Take a break
It is not strange to have days when it seems that nothing is going right. Maybe you are going through a stressful time, an overwhelming relationship, or a hard job, or maybe you are feeling destroyed by the daily grind. In these cases, you would do well to take a break, reflect on your mood for a few minutes and let go of sadness, pain, frustration or any other negative emotion.
For example, in certain situations, when negative energies depend on an argument, it is difficult to get up and walk away without being rude. In these cases, try to always be polite and suggest that they return to the conversation later
Step 2. Surround yourself with the right people
Look around. Notice what kind of people affect your way of thinking. Who do you go to most often? Choose the right friends and accept their reasoning when they are balanced.
Step 3. Breathe using the abdomen
You can practice this type of breathing anywhere. Take deep breaths involving the belly and notice how the body reacts. Notice where tension builds up on your body and pay attention to how they relax.
- Try closing your eyes and breathing slowly through your nose. Continue filling your lungs, expanding your entire chest and lower abdomen. Finally, exhale slowly and naturally, that is, using your mouth or nose. Get rid of all worries as you let out the air.
- You can also encourage yourself with a small affirmation, such as, "Let yourself go." Say "let go" when you inhale and "go" when you exhale. Try not to think or analyze the negative energies you are feeling, but just get rid of them.
- Dragon's breath is another deep breathing technique that you may find helpful. Breathe deeply using the previous method, but imagine the negative energies as a cloud of gray smoke that escapes when you expel the air. Whenever you inhale, you can also imagine inhaling an energy characterized by a soothing color, such as a blue mist.
Step 4. Take a walk
You can walk anywhere, around the house, where you work, or even take a quick walk around the block. By putting your body in motion, you will be able to trigger positive sensations and improve your mood. As you walk, think of the feet trampling the floor and imagine the negative energies descending through the lower limbs and flowing directly to the ground.
To get rid of negative energies more effectively, you can also breathe with your abdomen and simultaneously use your imagination while walking
Step 5. Laugh
Laughing is one of the simplest strategies to adopt to combat physical stress. It also helps relax muscles and can lift mood in people who are feeling anxious or depressed. Take a few minutes to tell your favorite joke, remember the best joke you ever played on a friend, or just watch YouTube videos that make you happy.
Step 6. Relax
Take a warm shower or bath. Light a few candles and just think about arranging the right atmosphere to calm yourself down. Listen to some soothing music, meditate or use visualization techniques to fully relax your body.
If you get the chance, book a massage. Even if you can't go to your appointment right away, in the meantime you will still have something relaxing to think about that will help you counter negative energies
Step 7. Let it out
Sometimes, by letting off steam, you can take some weight off your stomach. Ask a friend if they have time to talk and listen. Be respectful and attentive, but also remember that a friend is always ready to help you manage the energies and negative feelings you encounter throughout your life.
Think of the outburst as a liberating moment rather than a way to rack your brains on a problem. If you vent by bringing out anger and poison, you risk reinforcing the most destructive feelings instead of mitigating them. Also, don't believe that this will solve your problems, but remember that by letting off steam, you can let off your nervousness before handling everything that feeds your negativity with a calmer and more proactive approach
Step 8. Dance
Play some lively songs and start dancing. Try to push your thoughts away. Eliminate tension, negativity and stress through the rhythm of music and body movement. If you'd rather dance alone, find a place where you can do it without feeling embarrassed. By dancing, you can literally shake off negative energies on a physical level.
Step 9. Try stretching
You can stretch your body within the limits of your capabilities and physical condition. Start by breathing with your abdomen. Raise your hands above your head and stretch the muscles from head to toe. You can do this while sitting, standing or even lying down. Imagine the negative energies flowing and ejecting through your feet with each breath. Stretching, like yoga, has been shown to help release negative energies related to stress, anxiety, depression, and other types of malaise.
- When practicing stretching or yoga, always listen to your body and do not risk any movements that could hurt you or cause contractures. Go with the flow, feel your body and give yourself a chance to release tension.
- For more information on how to start yoga, read the article How to Do Yoga for Beginners.
Step 10. Treat yourself to something you enjoy
Consider anything that might distract you from the oppression of negative energies. Once you have admitted that you are feeling disheartened and disheartened, do not stop taking care of your emotional well-being, treating yourself with kindness, affection, and concern.
Go to the cinema to see an interesting movie, plan for a show you want to see, eat at your favorite restaurant, treat yourself to a gift or hang out with a friend who makes you laugh and lifts your spirits
Step 11. Play with a pet
If you love animals, thanks to their warmth and innocence you can alleviate the sense of oppression typical of negativity. Puppies of dogs and cats have the power to restore a good mood, leaving room for positive emotions.
- If you don't own a pet, maybe there will be a friend who has a puppy or kitten that you are fond of. Alternatively, visit the site of an association for the protection and protection of animals.
- If you don't like being in direct contact with animals, try watching some adorable puppy videos.
Step 12. Have a hobby
If you currently have a passion that excites you, take advantage of it. Take some time to cultivate it, even if you can only spend five minutes at a time.
Part 2 of 2: Making Long-Term Changes to Reduce Negativity
Step 1. Start keeping a journal
Do this privately so that you feel free to write openly. Each evening, describe the people, places, what happens in the world and in your life or any other incident that charges you with negative energies throughout the day. Explain clearly and honestly what is behind your negative feelings.
Step 2. Look for a pattern
Scan your diary for a pattern by which your negativity might characterize. This way you will have a kind of map that will show you everything that you are most sensitive to, that puts you in awe, that is beyond your control or that you can change.
For example, you could write that you hate your job. Use the journal to reflect on the changes you could make in your life in order to reduce the daily negative energies you build up as you work
Step 3. Analyze your relationships honestly
When interpersonal relationships are deleterious, they can lead to stress, anxiety, depression, and other negative emotions. Talk to friends, family, or people you care about. Question everything you think about your partner. Is he the right person for you? Is your relationship causing you pain and anxiety? Try to solve the problem by talking to him. If it doesn't give you what you're looking for, try putting this story behind you. Also examine how you interact with the people around you. Try to understand if your personal and social life is a source of negative energy. It is not about blaming someone, but simply analyzing what your relationships offer to your emotional sphere. If you spot relationships that seem to fuel certain negative aspects, ask yourself how you can change them.
When a relationship is deleterious, among the most common signs are a low consideration of the other person, an overcritical attitude towards him, the adoption of measures to avoid it and the feeling that even the good times spent with him were hopelessly swept away by negative behaviors and interactions
Step 4. Sincerely analyze yourself
Are you absorbing negative energies from someone else? Examine how you assimilate them and see if you take responsibility for things that do not belong to you, if you blame yourself for things over which you have no control, if you have low regard for yourself and if, in general, you you misjudge.
Consider using your journal to become fully aware of yourself and your negative thoughts. What are you holding on to? What can't you forgive? What grudges harbor in your heart? What makes you angry? What should you let go of?
Step 5. Meditate
By meditating every day, you will be able to get rid of negative energies more easily, as well as gain greater awareness of yourself and better defend yourself from everything that oppresses you. Sitting for ten minutes a day can also be considered a form of meditation.
Even if you can't concentrate on breathing all the time, don't be discouraged. Remember that all you need to do is sit down to meditate. Imagine your thoughts as cars traveling on a road and, as you breathe, watch them go away
Step 6. Make a list of everything you have accomplished
Start by listing everything you did during the day that you are proud of. Use this list to find the right motivation to face the next day. You can also report the words and behaviors that helped you inhibit negative energies. Examine how you have acted and reacted to begin to gain confidence in your ability to make decisions that will help you shake off all that is oppressing you.
For example, suppose you have accumulated so much anger while driving that you feel overwhelmed by strong negative energies. Did you get angry or did you start breathing with your abdomen in order to get rid of this feeling?
Step 7. Maintain the right perspective
Remember that it is often healthy and natural to have negative emotions. By accepting the hardships of life, the toughest obstacles and the possibility of problems arising, you will take a huge step that will lead you to forge your own temper. Sometimes it is normal to feel destroyed and have a pessimistic attitude. However, keep in mind that what matters is how you cope with the emotions that come with that attitude. Don't forget that no matter the situation, you have the ability to handle whatever life throws at you.
For example, if you have lost your job, you may be channeling the negative emotions and anger you are feeling into the knowledge that you have to work hard in life, that you will find another chance, and that everything will go well. You never know what awaits you around the corner and sometimes the difficulties along the way hide positive outcomes
Step 8. Feed your spirituality
Spirituality can help you make sense of misfortune, comfort, enlightenment and meaning in life. It doesn't matter what you mean by spirituality, because what matters is to cultivate a healthy relationship with the world, which gives meaning to life beyond you. Examine everything that pierces your heart and what leaves you indifferent. When exploring your spiritual paths, always listen to what you feel is right for you.
- If you are not a believer, Buddhism offers a deeply spiritual way to tune into the world, without forcing yourself to adhere to a theological thinking.
- In certain situations when negative emotional energies depend on an argument, it is difficult to get up and walk away. In these cases, try to be polite, take a long pause, reflect on your words, and then respond. Think about the tone of your voice too.
