6 Steps to Mindfully Deal With Difficult Emotions

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5. Inquire and investigate

After you have calmed and soothed yourself from the impact of your emotions, take a moment to delve deeply and explore what happened.

Ask yourself: “What triggered me? What is causing me to feel this way? What is the discomfort I’m experiencing and where is it arising? Was it as result of my critical mind, or was it in reaction to something my partner said or did?”

Perhaps you had a hard day at work or difficulty dealing with your family. Maybe you feel unappreciated, lonely, or disconnected as a result of your interactions with someone. Whatever the cause or trigger, look at it closely and ask yourself, “What is happening here?”

Consider what was said or done and compare it to your values. What were your expectations surrounding the situation? What reactions or judgments caused you to become angry or anxious? Is this a pattern that keeps arising?

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