How to transmute negative emotions and be your own guide
Feeling emotionally stuck can be a challenging experience, but there are some steps you can take to help you understand what's going on inside and get unstuck quickly.
Here are some techniques that can help you transmute negative emotions. Before you start, remember that all emotions are a natural part of the human experience, and it's okay to feel bad sometimes.
By granting yourself permission to experience any emotions that arise and being open to exploring different emotional states, you can engage in a self-guided process of emotional transformation.
So let’s get started!
Stop and ground yourself: Take a break from whatever triggered the negative emotion. This can be the most challenging part, but it will help you ground and gain perspective and clarity.
Move your physical body: Joe Dispenza says, “As you think certain thoughts, the brain produces chemicals that cause you to feel exactly the way you were thinking. Once you feel the way you think, you begin to think the way you feel. This continuous cycle creates a feedback loop called a ‘state of being.’” To break out of a negative feedback loop, one of the quickest ways is to move your body. Going for a barefoot walk, hopping on your bike, shaking, screaming, singing or dancing are all great ways to get moving. Additionally, moving your eyes around can also help unlock emotions in the brain. So, try to keep your eyes open and keep moving!
Breathe deeply: The breath is the doorway into feeling safe, unraveling your nervous system, and being more in control of your state of being. Sit in a comfortable position with your spine straight and eyes closed looking up at the third eye. Inhale slowly and deeply through your nose, filling your lower abdomen completely with air first, then your lungs, and then the clavicular area. Hold the breath for a few moments, and then exhale slowly and completely through your nose until your abdomen flattens. Do this at least three times. Extend the exhalations to relax the nervous system. Continue to breathe fully and deeply throughout this process to help you stay calm and self aware.
Identify emotions: Describe the sensations in your body. Where are the feelings? What color is it? Is it sharp or dull? How intense is it on a scale of 1 to 10? Name the emotions that you are feeling underneath these sensations. Use specific feeling words like sad, frustrated, or anxious. Identifying sensations and emotions helps us get out of the analytical mind and into a more embodied and present state. By tuning into our physical and emotional experiences, we can cultivate greater awareness and acceptance of our internal states.
Get in communication: Share with a friend, coach or mastermind partner what's on your mind. Write it in your journal too. Oftentimes, just talking or writing about your life experiences can help release emotions. Keep writing or talking until you feel complete.
Self awareness: Ask your communication partner to repeat the essence of what they heard. The goal is self awareness, self reflection, and to experience being understood. When you know that you have been understood correctly, you are more likely to feel connected, supported and respected, which can promote positive emotions like calmness, relief, and satisfaction.
Root cause: Notice any themes, patterns, or repetitive stories about what you spoke or wrote? When was the first or last time you felt that way? What is the belief or story that you have around those emotions? What is the cause of those feelings? Understanding the root cause of our upset allows us to take control of our emotions. It also helps us communicate more effectively with others and work towards improving our relationships. This can lead to greater understanding, empathy, and cooperation and help us make positive changes in our lives.
Presence: In a grounded, soothing voice while continuing to breathe deeply, say your name. Tell yourself that you're not in the past, you're here now. Your thoughts and feelings are valid. You're doing great. It makes sense why you think and feel the way you do. Everything is working out. Keep coaching yourself into alignment with your highest self using words that feel kind and compassionate to you. Your inner child will appreciate your soothing voice and emotional self regulation.
Revelations: Identify the values and gifts behind the emotions and stories. What insights did you gain? How would you manage this differently next time or prevent it from happening again? What coping strategies could you use in similar situations in the future?
Metamorphosis: How do you feel now? People often feel a lighter state of being, relief, and/or satisfaction after this process, but it’s okay if you don’t.
Some emotional states need more time for transmutation. For example, a person who has experienced a traumatic event may require more time to transmute their negative emotions than a person who has experienced a minor setback.
There is no one-size-fits-all approach to transmuting or releasing negative emotions. The process is highly individualized, and it may require different strategies and techniques for different people. What works for one person may not work for another, so it's important to explore different approaches. Find what works best for you, be consistent with it, and you will gradually begin to notice an emergence of a more positive state of being.
