Living negative emotions during pregnancy. negative emotions

Such forms of destructive and maladaptive behavior as: inability to be in relationships, various kinds of food and chemical addictions, masochism, chronic apathy, irascibility are associated with difficulty in the emotional sphere, namely, the inability to accept and live one's own feelings.

What does it take to be able to deal with your emotions?

Firstly, the task is facilitated or, conversely, complicated by innate features nervous system. Its strength, balance, mobility, sensitivity, etc. matter. What processes prevail in it - excitation or inhibition.

Secondly, from the social environment in which the person was brought up. What emotions in the family / team were allowed to be expressed and in what form (adequate or not adequate), which had to be kept in oneself in order to avoid problems. Parents shape their child's ways of dealing with emotions.

Well, and the third - from conclusions and decisions, accepted by man in childhood about themselves and the world around them. These decisions, naive in nature, can be completely forgotten in adulthood (displaced into the unconscious), but they continue to influence choices and actions in the present. How dangerous does the world seem? How emotionally “fragile” do loved ones and relationships seem to be? Will they be able to withstand emotional "revelations", or should they be protected from any unrest and keep the tension in themselves? The inference settles in the body, adapting it to real and imaginary conditions.

Increased control is needed over the area of ​​the body responsible for the expression of certain desires (because in childhood they were shamed for them) - the muscles of this area spasm, creating a kind of "shell" that restricts movements that signal forbidden impulses. If in order for adults not to offend and care, you need to look soft and supple most of the time, the body "sags" and loses its tone.

When a person is sure that it is "bad" to express anger openly, but it is also unbearable to keep it inside, the body creates a "safety buffer" between the person and the hostile environment - obediently swims in fat.

Not only the body helps to avoid living and expressing feelings, but also numerous psychological defenses. What can you do about "unbearable" feelings: Deny("I don't care, I don't feel anything!"), Forget(displacement mechanism), Suppress(do not let them turn around in full force), Silence and compensate(food, vodka, computer games and other companions of addicts), Take your attention away from them.(switch), Move- splash out on an object that does not pose a threat (such an object can also become close person, defenseless because of the love of us), project onto others("It's not me that's evil, it's you that's evil!"), distance yourself- mechanisms of dissociation or depersonalization ("I'm gone!"), Mask other emotions and under their cover to relieve stress (as happens with people prone to hysterical behavior). And this is not a complete list...

And what do you do to not live your feelings? Now the most important thing: how to live them?

To begin with, recognize, name, give yourself permission to experience these feelings. If the degree of intensity is too great - the first rule - breathe. Deeply and evenly, gradually lengthening the inhale-exhale cycle. The regulation of breathing great way relieve excessive tension in the body, and this will affect the emotional sphere. Rule two is to speak your feelings out loud as many times as necessary to ease them. If there is no one to tell, go to a psychologist, listening is his profession. Also, you can consciously distance yourself from the situation that causes a violent reaction, while not avoiding it, look as if from the outside, paying attention to some minor details.

Mentally consider the situation from different angles. Then find a safe, constructive form of expression. Draw them or write them down on paper, dance, present them as a metaphor. If the level of emotions is not extreme, then art therapy techniques are preferable to rough physical reaction (like hitting pillows), since the meaning of this expression is not just to blow off steam, but to transform, give dynamics to feelings in such a way that they accepted, adopted and rethought. Then they will become a valuable resource in the piggy bank. life experience, and your internal energy and freedom to use it will increase. Emotions, like thoughts, have their representation in the physical body. Physical exercise, aimed at strengthening muscles, are shown to people with a problem with holding emotions. People who have more difficulty expressing them benefit from stretching and increasing flexibility. In body-oriented and dance-movement psychotherapy, there is differentiated approach to work with different emotions. Yoga, qigong also develop emotional state management skills.

Good afternoon I have read a large number of your articles (most likely all), and I am extremely glad that in our time one can still find high-quality information. Despite, in general, the fact that I have been studying psychology for a long time, it was still hard for me to part with people. How to deal with these emotions after a breakup? When the heart and body seem to compress, this state seems to be undulating, it presses today, but the next day it is easier, but then again. It seems that these heavy emotions, like "hell rings", will never end. I really want to contact people with whom contact is not possible, but he (this contact) is most likely not needed. How to survive these oppressive feelings after a breakup and when will they end?

Olesya, Kyiv, 23 years old

Family Psychologist Answer:

Hello Olesya.

Unfortunately, I don’t know whose articles you read (there are different psychologists and authors here), but since I saw the question, I will answer.

How to deal with these emotions after a breakup? When the heart and body seem to be squeezing, this state seems to be undulating, it presses today, but tomorrow it will be easier, but then again

In maternity hospitals they teach to "breathe" the fight. Yoga teaches you to "breathe into the stretched muscle." Do you know which direction? Do not hold back, do not try to "shut up" and stop worrying, but at the same time just observe what is happening, breathe "into this place." Perhaps some feeling will come from there - what exactly are you in this moment most needed? What is the current need? Cry? Pamper yourself with something? Something else? Or maybe you just support yourself with the words "nothing, I breathe, I'm alive, I can ..." - and the wave will recede. It makes sense to remember that each wave will eventually be slightly weaker than the previous one, and over time, the fluctuations will subside.

I really want to contact people with whom I can’t contact, but he (this contact) is most likely not needed

This need for contact suggests that the relationship is not completed. And this does not mean that you need to look for contact and find out something. This means that it is worth listening to - what emotions did you "not finish talking" there? What was important not conveyed? What do you regret? What is not appreciated? Not recognized? That someone did not live up to expectations? You can try to write all your emotions in that direction on paper, then burn and throw them away, and so on until the "waves" become less strong. And you can also try to understand what kind of need you left unfulfilled there. Why do you need to be appreciated? Why did you need people to live up to some of your expectations? To give you... WHAT? What feelings did all this bring you? And can you give them to yourself? As practice shows, we can give a lot to ourselves, but from childhood we were convinced that only others can give us something, warm us somehow, love somehow and generally give us values. And so people often do not even look for it in themselves. You can start right now. And the situation of parting is just the time when you can take care of yourself, be attentive to yourself and learn to support yourself on your own.

Sincerely, Nesvitsky Anton Mikhailovich.

Psychologists, especially Gestaltists, like to say that experiencing feelings is extremely beneficial. Well, why is it needed, is this accommodation? Why you can’t go down in the TV series, eat a cake or say to yourself “get it together, rag.” Why pick something that already hurts, and it would be better to forget about it altogether?

And here's the thing. Each feeling has a very specific physical reflection in the body - this is how we understand that we generally feel something. Anxiety can be felt with strong contraction in the abdomen, short breathing, fear is a beating heart, trembling. The notorious butterflies in the stomach are a pleasant tone in the lower abdomen, excitement.

We feel, and the brain processes the signals of the body and throws us words and familiar situations to describe the physical sensation that we are experiencing. And he, the brain, helps to evaluate experiences as legitimate or forbidden. Something like this - how our parents and other significant adults dealt with them in our own childhood. What feelings did they have in response to ours? Was it difficult for them to be around or easy? All of this affects our own way of experiencing feelings bodily.

And when we get used to stop and suppress the sensations flowing through our body, we practically lock this energy inside ourselves. We clench our teeth, squeeze a lump in our throat, frown our forehead, hunch our shoulders and do not allow ourselves to breathe, strain our stomach with all our might, stopping anger, disappointment, guilt, joy or sadness. My head hurts, my neck hurts, my stomach hurts, it just becomes physically ill. Well, if you live so long, then the sensitivity to these sensations subsides, and they are felt as the norm, but the body feels bad, it gets sick and wears out from internal struggle. Or if suddenly the body is overtaken by an unexpected relaxation, then it is not at all comfortable in it, and we are looking for new reason for anxiety. The brain also works at the same time - obsessive thoughts, endless mental dialogues and monologues, self-criticism: all this is related to the processes of the body.

Actually, that is why psychotherapy is useful, especially with the use of bodily techniques. Working with a psychologist teaches us what we forgot how to do when we grew up - to let sensations and feelings be, don't try to control or get rid of them. But rather, feel and realize. Thus, self-worth, self-respect is maintained. It is worth mentioning that it is not necessary to continuously concentrate on bodily sensations in order to live feelings - sometimes it is enough to acknowledge that they exist, verbal support in a dialogue with a psychologist and self-support. I was able to try these ways of unfolding experiences as a client, and also as a psychologist, and all these different experiences I was very impressed.

Important here and psychological work to mention with trauma - it has a chance to give the body to complete the movement contained in it and make it freer, because an unexperienced trauma creates a constant background of tension, hypervigilance and hypersensitivity to external influences. But in the case of a traumatic event that is underexperienced, working with experiences is different. Here, and in general, in the case of trauma, we are not talking about surrendering to the feeling entirely, letting it absorb itself - in this case, the traumatist falls into the funnel of trauma. Therefore, it is important to learn to be aware of the boundaries of your own body, resources, be able to use breathing and grounding techniques, and also contain - find a specific place for feelings in the body. Well, to discover bodily resources.

Good exercises for restoring bodily sensitivity can be found in Peter Levin's book Healing from Trauma. The author's program that will restore health to your body”, there are several exercises in the publication “Techniques of Gestalt Therapy for Every Day”.

Pay attention to children - how they freely cry, sob excitedly, laugh, how they jump and run when they are happy, how they reach for hugs, and insistently declare their desires. They follow their body and live their lives to the fullest when there is support from their parents, affection, security. It is worth learning this back - to live through feelings in order to free yourself for new stories, impressions, feelings.

Evgeniya Bulyubash
psychologist, gestalt therapist, Moscow

Emotions are lived only through the body, analysis by the brain does not give anything. Because they live in the body and exit through the body. That is, in each method, the body is involved in one way or another. If you just think, analyze, it turns out that I understand everything with my head, but it still infuriates me.

It is normal to experience anger sometimes, if you do not push it, but live safely. To be in a claim to the world, when you want to control everything everywhere, and when this does not happen - to be angry all the time - this is already abnormal. How crazy and not able to control it.

Controlling anger does not mean not feeling it or suppressing it. Control is to blow off steam in ways that are safe for everyone, leaving nothing in yourself and nothing being dumped on others.

Constructive ways of experiencing emotions.

Let the feelings be.

Sometimes - and by the way, very often, to experience a feeling, it is enough to see it, call it by its name and accept it. That is, in a moment of anger, say to yourself: “Yes, I am very angry right now. And that's okay."

This is very difficult for all those who have been told that this is not normal (because it is inconvenient for others). It’s hard to admit that you are angry now, although it is written on your face. It is difficult to say that this also happens.

Sometimes it's hard to understand, but what is this feeling? Learning to understand what it feels like is possible is a matter of practice and time. For example, you can watch yourself. At critical moments, look in the mirror to understand what is on your face, follow the signs of the body, observe the tension in the body and the signals in it.

Stomp.

In traditional Indian dances the woman stomps a lot, it is not so noticeable, because she dances barefoot.

But in this way, through energetic movements, all tension leaves the body and goes into the ground. We often laugh at Indian films, where from any events - good or bad - they dance, but there is a special truth in this.

Live any feelings through the body. Allow anger to run through you as you vigorously vent it through energetic stomps.

It is not necessary to go to the dance section right now (although why not?).

Try to close your eyes and feel the emotion in your body with the help of stompers to “give” it to the ground. Of course, it is best to stomp while standing on the ground, and not on the tenth floor of a high-rise building. Even better if you can do it barefoot on grass or sand. You will physically feel how much easier it becomes.

And don't think about how it looks. Ideally, of course, if no one sees you and does not distract you. But if there is no such place, close your eyes and stomp.

Scream.

In some trainings, a form of purification such as screaming is practiced. When we scream into the floor, with a partner who helps us, we can also scream into a pillow in any other way. Some important word is usually shouted.

For example, "Yes" or "No" - if it suits your emotion. You can just shout "Aaaaaa!". Take a deep breath and then open your mouth - and empty your heart that way. So several times, until you feel empty inside.

Sometimes before that they do some kind of “pumping” - at first they breathe very, very quickly, exclusively through the nose.

This technique has weak spots. For example, neighbors and households. The scream is very loud. And if you cannot relax and not worry, then it will not heal. The scream must come from a relaxed throat, otherwise you can seriously break your voice. The first time this is better to try somewhere with experienced people, then the effect will be greater.

Speak out.

Women's way. To live any feelings, we really need to talk about it, tell someone. About how the boss offended, and someone on the bus called. Not so much even to get support (which is also nice), but to pour it out of yourself. Approximately for these people go to psychologists to get everything that corrodes their heart from there.

One friend who has been working as a psychologist for a very long time once shared that most of her clients are helped by one simple way. She listens to them, asks questions so that they describe the situation as voluminously as possible, and that’s it. Doesn't give any recipes or advice. Just listening. And often at the end of the conversation, a person has a solution. Of course. It was as if the veil of anger that had been covering his eyes had been removed, and he saw the way.

Women do the same with each other, speaking out.

There are only two points here. You can't tell anyone about your family life- about the problems in it.

Otherwise, these problems can be exacerbated. And if they tell you something, you should not give advice. Just listen. By the way, you can organize a circle in which women share all their emotions - and then somehow symbolically say goodbye to them (which is often done in women's groups).

Be careful not to dump all your emotions on your husband.

He just can't take it. If you talk to your friends, get their consent first.

And don't forget to share the good too(otherwise a friend may feel like a “toilet”, which is needed only to drain negative emotions). It's great if you can cry to mom or dad, if you have a mentor who listens to you, if your husband is ready to do this for at least 15 minutes every day.

Sport

Sports are very popular now, which is great, because in the gym we work with the body, which means that emotions also come out. During any load on the body. Running, aerobics, stretching.

Notice how difficult it is for you during stress. And how nice and calm after. Therefore, it is worth choosing your load option - and not skipping it. Even as a preventive measure.

Massage

Any of our blocks and clamps in the body are unlived emotions. Of course, I'm not talking about light strokes, but about deep work with the body, with force. A high-quality massage that kneads these points helps us cope with emotions. In this place, the main thing - as in childbirth - is to open up to pain. They press you somewhere, you feel pain - breathe and relax towards the pain. Tears may also come out of your eyes - this is normal.

A good massage therapist will immediately see your weak points - and he knows exactly where and how to press in order to remove the clamp. But often it hurts so much that we stop it - and don't move on. Then the massage becomes a pleasant relaxation procedure, but does not contribute to the removal of emotions.

Breathing exercises

All emotions are experienced through the body. Already said, right? So one of the most important elements in this is breathing.

Sometimes you can just breathe through emotion (but it's difficult for us). Therefore, try to do different breathing exercises - pranayama, body flex and therapeutic options. In addition to the release of emotions and relaxation of the body, you will also get a healing effect, which is also good, right?

beat the pillow

When you are up to date, sometimes you want to hit someone. Husband, for example, or spank a child. Try to switch to the pillow at this moment - and beat it with all your heart. The main thing is not to sleep on such a pillow - let it be your sports equipment, which lies separately.

You can cry into it. Or you can get yourself a punching bag and gloves. Also an option, however, it requires free space at home.

Pound on the water

The same can be done with water. Water picks up very well female emotions. It can be anything - you can hit the water in a river, lake, ocean. Or even in the bath, the main thing is not to flood the neighbors.

The method is not always suitable for everyone, but it's worth a try. The sea or ocean, for example, perfectly take away everything superfluous. After that, you can still lie on the surface with an “asterisk”, so that the salt pulls out everything superfluous from your head.

Amusement park!

Do you know what all these rollercoasters are for? To release negative emotions. Shout, squeal, be afraid, tense up and relax. T

You can scream there, no one will forbid you, you can shout loudly, no one will judge you. A great opportunity to “let off steam”, which is what adult uncles and aunts do there. A water park with scary slides and any other places of a similar plan are also suitable here. The main thing is not to overdo it - adrenaline affects female hormones too.

mandalas

Any needlework is therapeutic. And each in its own way. There is such a technique as weaving mandalas from threads on a frame of sticks. Mandalas can be of different diameters, different "branching".

But when you weave it, you definitely put something inside. You can weave them on cherished desire and think about it at this time. And you can weave your negative emotions by intuitively choosing colors (with your eyes closed).

Why mandalas? They are made relatively quickly - in an hour you can make quite a large one. It is not difficult, even I have mastered it and have been doing it for a long time. It is in terms of working with emotions that they help a lot. Because after such an interweaving of your pain into the mandala, it must be burned. Checked. It gets easier. And emotions come out through the body - in this case hands. There are many technical videos on the Internet.

Any other craft.

In addition to mandalas, there are many options - for example, felting from wool, when you need to pierce a picture with a needle many, many times (and at this time think about something that is very annoying - I'm joking, of course).

Or sawing with a jigsaw. Or embroidery - with threads or beads. The main thing is that your hands participate in this, so that this energy comes out through them (that is, needlework with intense movements is better), and then, unfortunately, the masterpieces themselves will need to be destroyed. After all, they absorb our mood during their creation.

Sing

Through singing, we can also release pain and anger from the heart. Songs can be different, music - too. You probably noticed that when it's very difficult, you really want to turn on some sentimental composition and sing along to it!

So don't deny yourself this. Sing, even if you don't sing very well. Sing with your heart, and not with your voice, sing not to make you pleasant to listen to, but to allow emotions to come out.

Cry

A very feminine way that we sometimes use but often underestimate. When we are angry - what do we do? We scream most of the time. But when we scream, we cannot cry. And tears are female version burning negative karma, among other things.

Especially if the tears are hot, it means that they are seething with emotions, and a lot of things come out with them. You can help yourself with this. So it’s hard to sit down and cry right away, especially if you are bursting with anger. But you can put on some movie, some song, get some things.

Activate emotion and transform it into tears. Anger comes out very effectively with tears - it has been tested on oneself, however, it is very difficult to start crying in this case (but then you won’t stop).

Write letters of resentment

I have already described letters of insults several times in different articles. They have a structure according to which you write them. For each specific person or situations, by hand, pass sequentially through anger, resentment, pain, fear, disappointment, regret, sadness, gratitude, forgiveness and to love.

They can end in different ways - if you don’t want to have a relationship with a person in the future - you end with the words “I let you go”, but if this is a person who is important to you, then the final phrase is “I love you”. And it always begins with the words "Dear (person's name)". Those are the rules of writing.

Radical Forgiveness Questionnaire

There is such a sensational book that helps many to cope with their emotions. There is a questionnaire in the book that you need to fill out every time when emotions come up that are difficult to cope with. Yes, it will take work, write a lot, but it works. The good thing about a questionnaire is that you have clear questions to follow, you seem to be led by the hand, and it’s much easier for you to get to the point.

Wash the dishes

Try to take offense at someone and start washing the dishes. Or gender. Or polish your sink. In this way, we live emotions through the body and wash away the dirt from our heart. Sometimes the dishes may suffer a little, but the overall total effect will be higher - feelings lived safely and clean dishes. I know many people who deal with feelings this way.

Transformation into laughter

It does not always work, not with all emotions. But in some minor situations like everyday irritation due to nonsense - that's it. Bring the situation to the point of absurdity in your head and laugh at it joyfully. Find something funny in the way you tense up over small things, or laugh at something else, squirm funny face, thereby extinguishing a family domestic quarrel.

Throw away rubbish

Therapeutic, like washing dishes. And also useful. Cleansing on a physical level helps to cleanse on an emotional level as well. I remember one girl who could not move away from a divorce for a long time.

All her past did not let go. Of course, because in her closet all this time hung her Wedding Dress! And a symbolic farewell helped her. She not only removed it, but brutally destroyed it (this is the extreme form of a woman brought to the handle). And she immediately felt better.

The junk may or may not be related to your situation, it just helps you clear the space and breathe easier. And by the way, it’s easier to do it on emotions, there are fewer doubts.

Do meditation

There are many different meditations and options. I like one of them. When it covers me with my head, I sit down in Turkish on the floor, or better - on the ground. Perfect option if it is warm now and you can sit on the ground.

Close your eyes and imagine how long and strong roots go into the ground from your fifth point. After you feel this connection with the earth by that very fifth point, begin to imagine how emotions are collected from all parts of your body and through these roots go into the earth, into its depths.

Collect them in the head, in the heart, in those places where there are clamps and problems. And let go. And breathe deeply. Checked, it becomes much easier.

Just breathe

To be honest, this is the hardest way. But working. When emotion boils inside you - you just sit on a chair, close your eyes - and breathe. Inner opening towards your emotion (as in childbirth), go towards it. And breathe. Breathe deeply and fully. It usually takes 5 to 20 minutes to experience an emotion.

But it will be difficult. Of course, you will want to get up, run away, slam the door, develop a plate, but just try to breathe while sitting in one place. If you are used to running away from pain, then you should definitely try this method.

To break dishes

Why? Because it's better to hit dishes than people. And if this is a controlled act of release of emotions, then why not? By the way, you can get special plates that do not break into thousands of fragments and which are not a pity. It helps someone and that's great.

talk to the tree

It is important for a woman to express emotions. What if there is no one to listen to? Or is there something you can't tell anyone? Then the trees will come to the rescue. The main thing is to find "your own" - the tree with which it will be easier and more pleasant for you to communicate.

Maybe it will be a birch, or maybe a pine. Doesn't matter. Any tree with which you personally feel good and pleasant. Hug him quietly and talk-talk-talk until you feel relieved.

Dance

This is also a bodily version of the release of emotions. Especially if the dance is spontaneous and alone (so as not to be afraid of assessments of your movements). If the emotion is very violent, you can turn on some wild drums and heartily “jump” under them with your whole body, completely releasing all its parts into independent swimming.

Try it, especially paying attention to those parts of your body that are especially tight (you can dance, for example, only with your shoulders, only with your hips, only with your head).

Prayer

Universal. For any religion. If you want to experience emotions, start praying. And breathe, pray, let the emotions come out. Through tears, body trembling, hand movements, words. Prayer heals everything. And free. Purifies the soul and brings blessings to life. The most underrated way, by the way.

Of course, the list is incomplete. Surely you have in your piggy bank your own methods that you use. But the fact that there are many ways, and much more constructive than destructive, is a fact. Out of our laziness and ignorance, we most often use a couple of familiar to us and not always useful. Maybe it's time to expand the repertoire and gradually get to know your feelings, learn to interact?

And still very important point. After any outburst of negative emotion, it is important to fill the vacant space with light. That is, for example, to wish everyone happiness, to pray, to talk about good things. So that the heart, cleansed of dirt, is filled with something good. And then, after all, the place is empty for a short time, and it can fill itself up again, you don’t understand what.

And once again I remind you that these are just ways to let off steam, relieve tension, live an emotion. But if you need to change your behavior and something in your life, this will only help for a while. And then everything will return to normal. Therefore, it is also worth doing prevention - for example, learning to refuse, maintaining your integrity, cultivating a sense of self-worth, reducing your expectations of the world and people - and so on.

I hope that this collection will help you live everything that should have been lived long ago!

When a woman is satisfied and happy, everyone around is happy, but if she falls into a state of variable cloudiness or hurricane rainfall with thunderstorms, then rest assured that she will do everything possible so that everyone who is next to her feels this charm.

Everything that exists around you is a reflection of what is happening inside you, and everything that you see in other people is a reflection of yourself.
Liz Burbo "Listen to your body - again and again"

In order to breathe freely and live based on your true desires and feelings, it is important to give them a way, freeing yourself from the inner feeling of heaviness and tension in time.

Our body is a storage system of emotions that affect us throughout our lives. All our experienced events leave a trace in us, which at least can be erased from our own memory, but it remains in the memory of the body and every moment of our life affects us. There is a saying - “ Your body reflects your way of life.”

Well, let's start mastering SPA procedures for the soul in order to learn how to restore your psycho-energetic life resource and create a happy life filled with colorful colors.

10 Ways to Transform Negative Emotions

1. Prayer, confession, conversation

These methods are similar to each other and carry almost the same semantic load. With their help, you can let go of your experience. This method exists in all world religions. Everyone chooses a convenient option for themselves, but the main thing is to allow emotions and feelings to come out: cry, scream, ask, speak, tremble.

Prayer can be performed both in the temple and at home. Talk to someone you trust or go to confession. It can be painful, scary, ashamed, but remember that we are all people and everyone, without exception, experiences similar emotions. Don't be ashamed, let them out and be free.

2. Salt and body cleansing

In moments of difficult experiences, ordinary salt will help, healing properties which have been known since ancient times. Try using salt while showering. Carefully rub the salt into the skin counterclockwise, it helps to draw out all the obsolete, painful. Breathe out the emotions that you feel.

I broke up with my boyfriend yesterday. I'm sitting, crying. I went, locked myself in the bathroom, got some water. I sit and look at the razor, and then I took it, as I began to shave my legs.

The hygiene of the emotions is just as useful as the hygiene of the body. Start cleansing from the crown, go through all the chakras, massage with salt all the joints, as well as the palms and feet. Then step into the shower, imagining that you are bathing in a waterfall, and let the jets wash over your body from the outside. Feel how they penetrate inside, clearing all the pain, eroding internal clamps, blocks, barriers, taking all the negativity into the funnel in the form of dirty streams.

You need to finish the procedure when you feel lightness in your body and feel how the water jets have become crystal clear. This procedure helps not only to get rid of stagnant emotions, but also heals from diseases of the body.

3. Cry

Tears are a very powerful river of life, bringing with them renewal and purification.
Louise Hay

Tears are one of the most feminine ways of liberation and cleansing. If you feel that you have accumulated a lot of emotions and a little more and you will “explode”, help yourself - cry. Sometimes tears roll in a stream, and sometimes they don’t, although it’s heavy and painful in the soul.

In this case, you can turn on the movie, music, whatever turns you on to tears. And let yourself go. Let everything come out through tears, and do not express it to loved ones.

In a previous article, I wrote how to survive a crisis.

4. Breathing exercises

All emotions are experienced through the body. And one of the most important elements in this is breathing. To remove suppressed emotions, you can simply breathe through this emotion.

Inhale and begin to breathe deeply into the abdomen with an open mouth, audible breathing. 20-25 minutes of breathing allows you to connect with repressed emotions, live and let them go.

5. Dynamic Meditations

It is dynamic meditations, since they are aimed at working with the body and the psyche at the same time, that are able to break many blocks and clamps, stir up the body, giving it the opportunity to move and breathe freely. I recommend Osho Dynamic Meditation.

6. Write hurt letters

Techniques for writing letters work effectively.

That's what managing emotions is all about: let them come and let them go.
Dan Millman

Take pieces of paper and a pen. Sit somewhere alone so that you can feel, breathe, cry. It will take about 20 minutes. The letter begins with an appeal. And then you go through all the senses in sequence:

• I'm mad at you for being you;
• I resent you for the fact that;
• It hurts me that you;
• I'm disappointed that you;
• I'm sad because;
• I'm afraid that;
• I am grateful to you for what;
• I release you with love."

What to do with the message? It does not need to be sent, because you have achieved your goal - to be cleansed through it.

7. Beat the pillow

In order not to throw out anger and aggression on native people. It is ideal to have a whipping pillow at home.

In those moments when you feel an internal upsurge of aggressive experiences, start hitting it with all your might, you can cry, sob and scream at it. The main thing is that no one sleeps on this pillow, that it lies in a separate place and is your method of transformation.

8. Sing

Music is a magical tool. And it can help release pain, anger, resentment from the heart, and also allow you to work out the clamps in the throat. Have you had this: it’s hard in your heart and you just want to turn on some kind of tearful melody and sing along with the performer? Don't deny your body this, start singing. And also practice your voice, and you will see how it became easier for you to speak and not suppress words and tears.

9. Clean up

Treat change like cleaning your apartment. First one thing, then another, and you look - everything glitters!
Louise Hay

When you feel that you are overwhelmed by negative emotions, direct this energy to clean the house, you can also rearrange some things and move furniture. And you will see how it will become easier for you, and plus you will clear your space.

People say, “If you want to clean up yourself, start cleaning up around you.”

10. Sports

During any load, emotions come out of our body. Running, aerobics, dancing - do what you like and free your body. Through the tension during sports, we relax. You probably noticed how hard it is for us during stress and how easy and calm it becomes after class.

Now it's up to you to choose the method that suits you. And try to identify the causes of your negative emotions. Ask yourself the question: “Why do I have negative emotions?” and try to answer it. And maybe next time you can avoid them.