5 Ways to Tame Unpleasant Emotions

Oh emotions, you can bring us such joy yet be SO unpleasant at times. Yes, unpleasant NOT bad. There are many functional and wonderful purposes of what many like to label as bad emotions. Don’t believe us? Hold tight we’ll explain in a bit. For now you’ll just have to trust our recommendation of describing emotions as pleasant and unpleasant. Are you wanting a better handle on controlling those unpleasant emotions? Here are 5 quick tips to get you started:

5 Ways to Tame Unpleasant Emotions. Therapy near St. Paul, Minnesota.

Recognize your emotions serve a purpose

Emotions are hard-wired, biological processes. Every single emotion we have serves a purpose. We feel anxious to motivate and keep us safe, sad to acknowledge things that are important to us, angry to protect ourselves/others from being hurt or to address barriers in working towards our goals. It is important to recognize the function and purpose of each emotional response as this can guide and direct us on how to respond to our emotions and allow them to do their job.

Acknowledge Your Emotions

If we had a quarter for each time we encountered emotional restrictors we would be rich! Now that you understand our emotions serve a purpose, let’s use an analogy of spoiled food here (sorry in advance for a slightly gross example, but it’s a good one and not too graphic so hang in there). When we eat food that is spoiled or harmful to our bodies, our system has a process for digesting and processing this to help us feel better (e.g. vomit or bowel movement). Like harmful food, we must also process and digest unpleasant emotional experiences. If we restrict or cut off our emotional experiences, it is much like trying to stop our bodies from digesting harmful food. It would NOT feel pleasant to have that harmful food sitting inside our bodies. Emotions are much the same. Emotions are messages and signals to us and they want our attention. Acknowledge their presence and let them do their job! Research shows that merely acknowledging emotions reduces their intensity.

Manage your vulnerabilities

Hangry—need we say more? We all know that when we are faced with vulnerabilities such as hunger, fatigue, illness, pain, or recent stressors, we have a much harder time handling new stress. The more you can be on top of managing vulnerabilities or at least acknowledging their presence the more likely you will be on the right path to managing those unpleasant emotions. If you cannot prevent vulnerabilities we often recommend at least acknowledging their presence and coming up with a plan for how you will handle your day accordingly. Do you need extra self care? More support from others? Less expectations for today? More self compassion?

Catch Your emotions before they grow

So often we wait to manage our distress until it’s too late. We may notice the unpleasant emotion building yet we do nothing about it. The bigger and more intense emotions are, the harder they are to control. One fun fact is that emotions love themselves. For example, when we are sad we tend to want to listen to sad music or watch a sad show. Therefore, in the early stages of emotional intensity, many can often feed the exact emotion they are not wanting to experience. Or many may have a short window of opportunity to notice the emotion before it intensifies (0 to 60 anyone?). Or perhaps you just aren’t paying attention until it’s too late? Being aware of the early signals and triggers of our emotions is key. Once you know your signals and triggers of growing emotions, come up with a plan ahead of time for how you will manage when they do pop up.

Create a distress tolerance kit

During times of distress our brains functionally do not work the same. We are less able to access our thinking and problem solving part of our brain, which means our emotions run the show. We have all been there. So why not make it easy for yourself? Do the thinking ahead of time and create a kit of all of your coping skills. Use a shoebox, a bag, the note section on your phone, and put actual items or a list of potential skills to use. Pictures of enjoyable memories, comforting scents (e.g. lavender), fidgets, calming music or reminders of songs that you enjoy. The ideas are endless so get creative! Once you’ve finished your kit place it somewhere you will have easy access to or create one for multiple locations such as home, your car, or work.

As much as we don’t like them, unpleasant emotions are very much a part of the human experience. At times, our emotions become too big or too unmanageable, and we need and deserve extra support. Are you wanting support in managing your unpleasant emotions? Are you wanting to increase your experience of pleasant emotions? Consider getting some extra support and schedule an appointment at our Mahtomedi counseling practice today.  We are here to help Embolden YOU!

4 Ways to Embrace Winter

It’s that time of Winter—we’ve made it through a good chunk of freezing cold days and piles of snow and yet we still aren’t sure when Spring is coming (Spring IS going to come again right?!).  With the lack of Vitamin D and constant grey sky, many of us start to notice our moods feeling a bit lower than normal.  Although it can feel as though we may NEVER see that baby blue sky again, Winter will indeed eventually end.  So as we wait for the smell of fresh cut grass, let’s talk about a few ideas to help us embrace the rest of Winter.

4 Ways to Embrace Winter. Counseling near St. Paul in Mahtomedi, Minnesota.

Practice Gratitude

Noticing things that we are grateful for can seem like an insignificant act.  However, research shows that people who practice gratitude on a regular basis experience many significant benefits such as improved mood, physical health, sleep, and self-esteem.  Who doesn’t want that?!  One way you can practice gratitude on a regular basis is to keep a gratitude journal.  This can be as simple as jotting down 2-5 things you were grateful for at the end of every day.  It may feel more difficult to practice gratitude in the Winter, but get creative. Today I am grateful for the beauty of the glistening snow on the tree branches.

Reframe Negative Thoughts

Research shows that our thoughts greatly impact our emotions and behaviors (‘aka’ Cognitive Behavior Therapy).  When we are thinking negatively, we often feel worse (depressed, anxious, sad) and behave in ways that can worsen our mental health (isolate, sleep too much, withdraw). When we are able to notice and re-frame our negative thoughts, we tend to see an improvement in both our emotions and behaviors.  So instead of thinking Winter is awful and I am NEVER going to make it through Winter, you can re-frame to a more balanced thought such as Winter is getting long and Spring will be here soon.

Get Creative with Movement

Most people know the benefits of movement (improved mood, sleep, physical health, energy, etc.) and yet it can feel exceptionally hard to move our bodies when it is freezing cold outside and we’d rather be snuggled up by the fire.  With that said, it can help to get creative with how we move our bodies during Winter months. If you enjoy walking, but prefer to be inside, consider going to a climate controlled space, such as a mall or community center.  If you don’t mind the cooler temperatures, consider activities that are unique to Winter such as snowshoeing, cross country skiing, or ice skating. Oh and don’t forget shoveling as a great form of Winter movement (we have enough snow in St. Paul, Minnesota right now to keep our bodies moving for awhile!).

Try a New Hobby

How about that scarf you’ve been wanting to learn how to knit?  Or that Pinterest project you are wanting to attempt? Maybe you want to learn a new language?  Trying a new hobby and mastering a new skill can greatly improve our mood and overall well-being.  So often we think we are too busy to make time to try something new and yet we find ourselves scrolling (hours upon hours) through social media or engaging in other mind-numbing tasks.  Switching up our daily routines and trying something new is a healthy way to pass time and to challenge our brain.

While many of us may notice a slightly lower mood during the Winter, some people experience a significantly lower mood.  Do you feel like you are having a harder time getting through Winter than other people in your life? Does it feel like these ideas are harder to implement on your own?  It could be more than just colder weather and shorter days impacting your mood. Consider getting some extra support and schedule an individual therapy appointment today. We are here to help Embolden YOU!