“What you resist, persists”
Emotions are all about energy. All emotions, if we understand them, can serve us well. They stop us starving to death or getting eaten by wild animals. Being alive means that we have emotions and the wide variety of emotions we experience is not the problem. The problem is that we get overwhelmed by emotions and struggle to focus on anything else. Sometimes these emotions are positive, nature and don’t really phase us (exception: hanger). But sometimes, these emotions really can be pretty overwhelming, and I know this for a fact. When I had hit rock bottom, I gave 100% control to my emotions because frankly, I don’t think I cared enough, or had enough self-respect or love for myself to do otherwise. But this is far from reality. You’ll hear a lot of the time that we are IN control of our emotions, feelings and thoughts, but that does not mean that we need to control, suppress or dismiss them.
Various emotions require different approaches, at different times, for different reasons. The lessons we need to learn are when, why, and how we managed these perceived negative emotions. I used the word perceived here because I feel that we need to recognise that absolutely nothing in life is bad or good, it just is. It’s our views, opinions and feelings towards these things that make them good or bad. Apply this to any area of your life to demonstrate how this is so. Take an exam for example. Some people perceive these to be terrifying, difficult and a “bad” element of education. However, some people perceive it to be an opportunity to learn from our mistakes, to revel in our victories or simply a neutral experience which measures our level of understanding. These both depend on whether your mind operates on a medium of love or fear. Either way, an exam is and always will be just that, not good, or bad.
Focusing on understanding, teasing out and embracing your emotions. Spend time decoding them.
When focusing in our approaches to perceived negative emotions such as jealousy, disappointment, resentment, anger, sadness, we have some options with how we deal with them. Obviously we could all throw a tantrum and get violent, but in reality majority of us try our best to deal with these appropriately, and usually adopting one of these two methods; Reappraisal or suppression.
Suppression, as you can imagine, involves avoiding and not showing any signs of this emotion on your face or your actions. Instead it sits violently in the pit of your stomach making you want to throw up or have the ground swallow you whole.
Reappraisal, on the other hand, is similar to positive self-talk. For example, if you fail your driving test, a lot of people can say to themselves “it’s just a driving test, I can still take the bus”. It’s similar to looking on the bright side of life and quickly moving on. Naturally this seems like the better opinion, which it by far is. As I said before, what you resist, persists. Suppression of emotions is like sending your emotions to the basement gym, where they work out, get ripped and come back stronger. Eventually they’re gonna hit up the steroids and you’re screwed then.
While reappraisal is common, and generally viewed as the better option, is still involves an element of slight suppression when you quickly bring yourself up and out of the negative thoughts. Another option, which is the one I’d truly recommend, is a more mindful practise, which I promise will change your life if you can stick with it. The approach can appear bitter at first, but its fruits are sweet.
This approach requires full acceptance of the thoughts and feelings you have, without labelling them as negative. It involves thoroughly embracing and feeling the emotions without reacting to them or letting them determine our behaviour.The paradox of this approach is that they will honestly settle themselves on their own if we allow them. But if we fight them, resist them or suppress them, its like throwing wood on a fire. The truth is, by the time we start feeling an emotion, its already starting to leave us, if we allow it. But fighting it makes it remain and grow stronger. A lot of people struggle with this, and trust me, I get how hard it is. But I’ll give you a few practical examples and strategies to demonstrate what I mean.
Let’s take resentment for example. Resentment is like drinking poison and waiting for the other person to die. Research actually shows that prolonged anger has been found to make our DNA age faster. So even if you don’t harm others as a result of anger, your certainly harming yourself. Thats why it’s so important not to let anger fester, or drive our actions. In this situation, I have a few different approaches that I adopt.
The baby/bunny approach
Next time someone does something that hurts you, annoys you or angers you, imagine them as their younger 8 year old self (or a bunny, or puppy, if children turn your stomach) who did whatever they did out of their own fears and insecurities. Their actions weren’t anything personal on you, but merely their own issues being played out in the only way they know how. In this situation, you’ll find yourself feeling more compassion for them, rather than resentment.
Hard-core embracing
If the above doesn’t work (which it usually does if your naturally empathetic) you can try this approach, which is significantly more difficult. It involves sitting down and 100% feeling the emotion while simultaneously focusing on your breath. Don’t name the emotion and don’t let your mind wander. Just let it sit in your stomach and breathe into it. I promise you the feeling will pass, and you will feel a lot better for it. Reacting only fires up the emotion more. View the actions of the other person as a lesson, an opportunity for you to practice this skill. Other humans in this world are literally just teachers who are drawn to us to teach us lessons. Embrace those that you dislike as an opportunity to practise these skills (plus read my previous post Lisa Rambles #2 Millions of Mirrors Theory, that’ll give some more perspectives on why we don’t always get on with each other)
Journaling
Very simply write that person a huge letter starting with “You ought know…”and say everything you’d say to them in person. Include what they did, how it made you feel, and what you wish they would have done instead. But take responsibility.Towards the end of the letter include what you may have done to contribute to this, or what you could have done to avoid it. Don’t place all the blame on them. Chances are that you played a pretty big role. Once it’s over you’ll feel a million times better, and then throw it out (and for the love of god don’t leave it lying around or email it by mistake).
Genuine curiosity
I LOVE this one and recommend using it in every aspect, with every emotion and every experience you have. Whenever I find myself feeling jealous or comparing myself to another person, the first thing I say to myself is “Oh my god, this is so interesting”. Literally adopt an alien perspective on the event or encounter. Imagine you are an alien who just inhibited this human body and are feeling this emotion as a third party. The dialogue usually goes something like this: “oh my god this is so interesting. Why am i feeling this way towards/about X, Y, Z? I wonder if…? Is it because…? Is this about me or them? What if it happened a different way? Would I feel different? Is this because I’m hungry/tired? or Is this legit?” . To be honest, dialogue gets interesting very fast, and you soon realise its very much about you rather than them. Plus you get to know yourself very well. You cannot be genuinely curious about something while simultaneously trying to get rid of it. So if you struggle with the hard-core sitting and embracing, try this as a way to get used to it.
While all of the above our very much focused on gaining mental space and perspective, I get that it’s not always the best option. Sometimes while mental space is the only option we have if we can’t escape, physical space can be just as and sometimes more rewarding when paired with mental release and exploration. So get to know yourself, know what works best for you, be open and get curious. And remember that your emotions are your creative project, not others. Try not drag people down, because they have their own creative project going on in their mind also.