What to do with emotions
When you feel a strong, tough emotion, don’t run away from it. Understand why you have this emotion and be open to it.
What is the emotion telling you? Notice the emotion for what it is. Be with your emotions with curiosity, compassion and courage.
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Time your emotions
Emotions don’t actually last very long. It’s in the nature of emotions to be intense but fleeting:
- If you feel upset emotionally, notice what the dominant emotion you’re feeling is.
- Rate the intensity of that emotion on a scale from 1 to 10.
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Validate your emotions
- Label the emotion. When you notice yourself feeling badly emotionally, simply describe what the emotion is that you’re feeling (sad, anxious, frustrated, etc.).
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Practices to tend to your emotions
- Catch yourself worrying.
- Turn your attention to your body and notice sensations you can identify (muscles are tense, heart beating nausea).
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