4 Ways to Work Through Difficult Feelings and Take Action

"Acceptance is more than just letting our thoughts and emotions be. Acceptance is also learning to see what things are within our control and empowering us to take action. By learning to allow our difficult thoughts and emotions to just be, we can also ready ourselves for what action may be right for us.

Here are four ways acceptance can help us toward valued action:

1. Feeling calmer and more in control. By noticing our negative thoughts and emotions with a sense of curiosity and acknowledgment, without necessarily reacting to them immediately, we also form new neural pathways in our brain that allow for more intentional responses. For instance, one can say, “Hello, anxiety,” and then, “I’m OK right now, thank you for visiting.” This way of naming and acknowledging our thoughts and emotions helps us to step back and evaluate how these thoughts and emotions may be serving us.

2. Changing our own behaviors in relation to others. When we accept that a situation itself may be outside of our control, we also allow ourselves to reflect on what we can do that we do have control over, moving toward what is important to us. For instance, if one has conflict in a relationship, it is an opportunity to engage in more helpful behaviors or to move toward starting a different, healthier relationship.

3. Practicing self-care. By being able to acknowledge our painful thoughts and feelings, we are showing up for ourselves. Thus, we can take steps to care for ourselves and our needs. By accepting our difficult thoughts and emotions, we also come to question, “What do I need right now?” We can learn to set boundaries and assert ourselves when we have the need. It is important to listen to these big emotions, not run from them or ignore them.

4. Connecting to the body. By acknowledging what emotions we may be feeling, we can also take the step of noticing how we feel in our bodies. Every feeling creates a different physiological sensation. Research has shown that a key component of staying mentally healthy is the ability to sense, interpret, and integrate various body signals. If we go through our days ignoring our physical sensations, stress continues to build up in our bodies. Dr. Kristin Neff calls this connection to our body and self-compassion the “soften, soothe, allow” approach. Acceptance of these feelings allows one to also soften the body and self-soothe. For instance, we may give ourselves a gentle hug or place our hand against our heart. It only takes a moment, but it is in this moment that we build that connection to ourselves and increase our capacity to regulate."

Read the complete article available at Psychology Today!

Reflection:

What are your thoughts on these methods?

#EmotionalRegulation #Emotions #Coping