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How to Let Negative Emotions Out

Don't let negative thoughts drag you down. Use these tips to shake off the doldrums and get back to living a happy, healthy life.


  • Step 1: Embrace good and bad feelings Embrace your emotions when you feel sad or depressed with courage. Don't avoid these feelings, which will only create bigger problems in the long run.
  • TIP: Don't use food, alcohol, or other substances to feel better -- this will only lead to long term problems for short term gain.
  • Step 2: Prevent dwelling on negative thoughts Prevent yourself from dwelling on those negative thoughts, especially when you have no control over the situation. Experience the emotion, then move on.
  • Step 3: Create skills to cope Create skills to cope with negative emotions. Accept your situation and move beyond feelings of anger and hopelessness to solutions to fix your problems.
  • Step 4: Build upon positive events Build upon the positive events in your life. Exercise, a hobby, or hanging out with family or friends will counteract the negative events.
  • Step 5: Change long-term habits Change your long-term habits that invite negative emotions into your life. Set goals at your job, at home, and in your personal life to build upon the positive and be better prepared when negative emotions strike.
  • TIP: Avoid people who trigger negative emotions or make you feel like you don't matter.
  • Step 6: Ask for help Ask for help from a friend or family member. Talk to them about about your feelings or write them down. Once released, you can begin to understand your negative emotions and move beyond them.
  • FACT: Cortisol is a hormone produced in the brain that is released in times of stress as a coping mechanism.

You Will Need

  • Courage
  • Coping skills
  • Positive life events
  • Lifestyle change
  • Help from friends or family members

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