Negative emotions are the worst. Not only do they make you feel bad in the moment, but they also hold you back from good things. (Like that time you knew you deserved a raise but you were too scared to speak up).
That's why it's important that you break free from negative emotions. What would you do if you weren't overly sensitive, anxious, insecure? No matter what the negative emotions are, you can gain control. Here are 3 simple steps.
Step 1: Identify Your Emotions
This works whether you're in the heat of the moment, or you're calmly self-reflecting. That indescribable feeling that's causing your heart to beat fast and your face to flush? Put a name to it. Speak it, write it, whatever. Just be specific: "I'm feeling embarrassed." Being able to express yourself will make you feel good.
Step 2: Notice Your Reactions
If you're feeling something, I guarantee there's a reaction to follow. What is that for you? What do you do when you're angry? Do you bottle up your emotions? Do you explode? If you're like most people, you don't react as well as you'd like.
That's okay right now. Being aware of the behaviors you'd like to change is a step in the right direction.
Step 3: Try Something Different
What you're doing right now isn't working, sorry to be so blunt. So let's try behaving differently the next time a negative emotion hits you.
For example, if you normally feel ashamed and want to hide when your boss criticizes you at work, try standing up tall and thanking her for bringing that to your attention.
Actions actually have an effect on how you feel (even though it seems backwards). You'll feel really proud when you are able to act in control, even though you might not feel it yet. The feelings will eventually follow.
Now you have 3 steps to use the next time a negative emotion pops up!