Dealing with Negative Emotions

Dealing with Negative Emotions

Why is it Important to Understand Negative Emotions?

Negative emotions can be overwhelming, consuming, and difficult to shake off. This article aims to equip you with effective and practical ways to deal with negative emotions and become stronger on the other side. By the end of this article, you will have a better understanding of how negative emotions form and how to tackle them head-on with a newfound sense of control and confidence.

Our selfish wants can cause us to experience negative feelings when we forget about others’ needs and perspectives. We often struggle to come to terms with what reality brings, which leads us into an emotional quagmire if our expectations are not met in life as expected. Understanding how interpretations shape emotions are key – by changing your outlook on a situation, you may feel less discouraged or frustrated.

What are the main causes of negative emotions?

Self-centered attitude

  • Putting our own needs and desires first, without considering others
  • Being focused solely on our wants and disregarding the feelings of others
  • Being self-absorbed and not taking others into account

Acceptance of reality as it appears

  • Believing that things are exactly as they seem
  • Not questioning our assumptions or looking at a situation from different angles
  • Being rigid in our thinking and not being open to new perspectives

Perception and interpretation

  • Our emotions are shaped by the way we perceive and interpret events
  • Our experiences, biases, and beliefs can lead us to misinterpret reality
  • By changing our perspective, we can change our emotional response


  • Having high expectations that are not met
  • Feeling disappointed or frustrated when reality does not meet our expectations
  • Being unrealistic in our goals and desires

Lack of control

  • Feeling helpless or powerless in the face of negative events
  • Being unable to change the circumstances that are causing negative emotions
  • Feeling trapped or stuck in a situation


  • Comparing ourselves to others and feeling inadequate
  • Feeling envious or resentful of others’ success or happiness
  • Feeling inferior or unworthy


  • Feeling unsure about the future
  • Being uncertain about decisions or choices
  • Feeling lost or confused


  • Being afraid of the unknown
  • Being fearful of failure or rejection
  • Being afraid of change


  • Feeling remorse or regret about past actions or decisions
  • Wishing we had made different choices
  • Being haunted by the past


  • Feeling guilty about past actions or decisions
  • Taking on responsibility for things that are not our fault
  • Being overly self-critical


  • Feeling embarrassed or ashamed about past actions or decisions
  • Feeling like we have failed or let others down
  • Being overly self-conscious


  • Experiencing loss or change
  • Feeling sad or heartbroken
  • Struggling with the grieving process


  • Feeling frustrated or angry about a situation
  • Being annoyed or irritated by others
  • Holding onto grudges or resentment


  • Feeling nervous or stressed
  • Being worried or apprehensive
  • Struggling with feelings of unease


  • Feeling sad or hopeless
  • Losing interest in life
  • Struggling with feelings of worthlessness.

How to Overcome Negative Emotions

To develop a positive outlook and combat negative emotions, one must strive to move past self-centeredness by understanding others’ perspectives. This can be done through acts of kindness and empathy. Additionally, it’s essential to recognize that reality may not always appear as it truly is; our perceptions are molded by experiences that often lead us astray. To break away from this cycle, we should aim for wisdom combined with altruism – viewing the world holistically while trying to make a difference in the lives of those around us.

Overcoming self-centeredness

  • Practicing empathy and understanding others’ perspectives
  • Being kind and selfless
  • Putting others’ needs before our own

Realizing that nothing exists as it appears

  • Questioning our assumptions and beliefs
  • Being open to new perspectives
  • Broadening our understanding of the world

Cultivating wisdom and altruism

  • Seeking a holistic understanding of the world
  • Making a positive difference in the lives of others
  • Practicing selflessness and compassion

Practicing mindfulness

  • Being present at the moment
  • Paying attention to our thoughts and emotions
  • Letting go of negative thoughts and feelings

Engaging in self-care

  • Taking care of our physical and emotional well-being
  • Nurturing our relationships and connections with others
  • Pursuing hobbies and interests that bring us joy

Talking to a trusted friend or counselor

  • Seeking support and guidance
  • Processing and managing our emotions
  • Developing healthy coping mechanisms

Practicing gratitude

  • Focusing on the positive aspects of our lives
  • Expressing gratitude for what we have
  • Cultivating a more optimistic outlook

Engaging in physical activity

  • Releasing pent-up energy and emotions
  • Improving physical health and well-being
  • Boosting mood and reducing stress

Challenging negative thoughts

  • Recognizing negative thought patterns
  • Reframing our thinking
  • Cultivating a more positive outlook

Learning new skills and knowledge

  • Expanding our horizons
  • Gaining confidence and self-esteem
  • Improving our outlook on life

Practicing forgiveness

  • Letting go of grudges and resentment
  • Forgiving others and ourselves
  • Finding peace and freedom from negative emotions

Engaging in acts of kindness

  • Making a positive difference in the lives of others
  • Cultivating compassion and empathy
  • Improving our outlook and well-being

Finding purpose and meaning

  • Understanding our place in the world
  • Pursuing passions and interests
  • Finding fulfillment and happiness

Setting achievable goals

  • Focusing on the future
  • Pursuing our dreams and aspirations
  • Achieving a sense of accomplishment and pride

Surrounding ourselves with positive influences

  • Building and maintaining healthy relationships
  • Seeking out positive and uplifting experiences
  • We are surrounding ourselves with people who bring out the best in us.


The two main factors that cause negative emotions are self-centeredness and not accepting reality as it appears. These underlying causes can be the root of many negative feelings, such as jealousy, frustration, disappointment, anger, and more. When we become overly focused on our own needs and desires, disregarding the feelings and perspectives of others, we can experience negative emotions. Additionally, we can fall into a cycle of negative emotions when we believe things are exactly as they seem and don’t question our assumptions.

However, by recognizing these underlying causes, we can take steps to overcome them and find greater peace and happiness. Overcoming self-centeredness requires a shift in focus away from our own needs and toward those of others. This can be accomplished through acts of kindness, empathy, and selflessness. By considering others’ perspectives, we can broaden our understanding of the world and cultivate a more positive outlook.