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Do you sometimes feel weighed down by negative emotions such as fear, anxiety, anger, shame or depression? Are you open to discovering a new way to manage these feelings that doesn’t require medication or years of psychotherapy? I have good news for you.
Ancient traditions of the East – such as Buddhism and Hinduism– have studied the body and mind for thousands of years with the goal of relieving sorrow and pain. They discovered that all of these negative emotions are not natural to our true being.
They learned that by following a few meditative practices and making some lifestyle tweaks, they were able to release negative emotions. Out of their compassion for humankind, they spent their lives teaching others how to find this space of peace and bliss. Here are a few of the techniques they’ve used to release negative emotions:
1. Meditation
Meditation has many physical and emotional benefits. In addition to helping you release negative emotions, it can help you be more productive and focused, help lower your blood pressure, help you sleep better and improve your overall mood. The best part is, you don’t have to mediate for hours on end to see the benefits. Scientists have discovered that just seven minutes of mediation a day is enough to make positive changes in your emotional and physical well-being.
If you’re new to meditation, try downloading an app to your phone like Calm, which will guide you through a daily mediation for seven days then allow you to mediate on your own to peaceful background noise for a time that you preselect on their timer. You can also find some great instructional and guided mediation practices on YouTube.
2. Give To Others
One of the best ways to release negative emotions about ourselves is to give to others in need. Volunteering for a cause that is meaningful to you will help you feel needed and valued. Start a month of gratitude (doing one kind act each day for someone else) or just go out into the world each day asking that you be shown a way you can be of service.
This should not add any additional stress to your life; it’s a very simple way to release extra energy and tension. Consider doing simple things that don’t require a lot of preparation but still allow you to feel valued.
For example, pick up trash in your neighborhood for an hour after dinner. Pick up an extra pizza on your way home from work and give the extra one to a construction crew as you pass or a neighbor who can’t get out. Head to your local SPCA and take some of the dogs on a walk each weekend. This is my personal favorite.
When I hear of someone having a tough period in their life, I encourage them to help others in a way they are passionate about or in small random ways. I promise, helping others will always give back.
3. Gentle Exercise
Moving the body and quieting the mind is the goal of many gentle, healing practices such as yoga and tai chi. If your emotions feel more intense and won’t allow you to settle down enough to do those types of exercise, honor your body’s need for active processing with something a bit more intense like karate, kick boxing, or going on a long jog or brisk walk or try dancing in your own home or yard.
Any kind of physical activity will release endorphins (feel good emotions) from your brain, allowing you to let go of any negative emotions that are holding you back. This is one I need to work on more.
