6 Steps to Mindfully Deal With Difficult Emotions

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The key here is to not push the emotion away. Bottling it up inside will only cause it to bubble up and explode later, resulting in more difficult emotions or even a complete emotional shutdown. Listen to your difficult emotions. They are trying to help you wake up to what is going on before a major crisis occurs.

2. Identify and label the emotion

Instead of saying, “I am angry”, say, “This is anger” or, “This is anxiety.” In this way, you’re acknowledging its presence, while simultaneously empowering you to remain detached from it.

When my husband was in the hospital before he passed, I felt a deep sense of uncertainty, anxiety, and fear. I needed to acknowledge and identify the emotions and say to myself, “I know that I am experiencing anxiety and fear right now and I don’t know what will happen, but I am going to just ‘be’ with it.” Although it remained an extremely painful experience to the end, identifying and labeling my emotions in this way allowed me to take some of the pain out of what I was feeling. This, in turn, allowed me to stay in the present, versus catapulting me into the future, or trapping me in the past. Being thrust in either direction would have only caused me to blame myself. I can just imagine how that critical voice would have rung out, “If only you would have done something different, maybe there would have been a different outcome.”

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