How To Deal With Uncomfortable Feelings & Create Positive Ones.

“Hope is the feeling that the feeling you have isn’t’t permanent.” ~ Jean Kerr.

We are driven by two connected motivations: to feel pleasure and avoid pain. Most of us devote more energy to the latter than the former.

Instead of being proactive and making choices for our happiness, we react to things that happen in our lives, and fight or flee to minimize our pain.

Instead of deciding to end an unhealthy relationship and open up to a better one, we may stay and either avoid confrontation or initiate one to feel a sense of control. Instead of leaving a horrible job to find one we love, we may stay and complain about it all the time, trying to minimize the pain of accepting the situation as real—and enduring until we change it.

A girl, from her very young age felt overwhelmed by pain. As a pre-teen, she ate her feelings. As a teen, she starved them away. In college, she drank and smoked them numb. And in her twenties, she felt and cried her eyes red and raw. 

She sobbed. She wailed. She shook and convulsed. And she wished she had never chosen to feel them, but rather kept pushing them down, pretending everything was fine. Except when she did that, they didn’t just go away—they compounded on top each other and built up until eventually she exploded, with no idea why she felt so bad.

One time when she was 17, she couldn’t open a jar of jelly. After ten minutes of twisting, banging, and fighting, she finally threw it at a wall and broke down.

You may think that was a sure sign of emotional problems she had, and assume there was some pill to help anesthetize that sadness.

That’s what a lot of people thought. But the reality was a lot simpler: She simply never dealt with her feelings from events large and small, and eventually they dealt with her.

As unpleasant as it may sound, she needed to learn how to feel bad—but first she needed to understand why she felt bad so often. It’s a whole lot easier to deal with pain when it’s not the default feeling.

This, I’ve learned, comes down to three steps:

1. Developing emotional intelligence.
2. Learning to sit with negative feelings.
3. Creating situations for positive feelings.

– Emotional Intelligence:
Researchers originated this idea as the missing link in terms of success and effectiveness in life. It didn’t seem to make sense why people with high IQ’s and superior reasoning, verbal, and math skills could still struggle in social and professional situations.

If you have a high EIQ, you likely regulate your emotions well; handle uncertainties and difficulties without excessive panic, stress, and fear; and avoid overreacting to situations before knowing the full details.

If you have a low EIQ, you might be oversensitive to other people’s feelings in response to you; obsess about problems until you find a concrete solution; and frequently feel a tsunami of emotions that you can’t attribute to a specific life event. Or in other words, you may feel bad far more often than you feel good.

Some Steps to Improve Your Emotional Intelligence:

1. Understand what emotional intelligence looks like.
There are five elements to EI: self awareness, self regulation, motivation, empathy, and social skills. This means you understand what’s going on in your head and heart; you don’t make hasty decisions on impulse; you can motivate yourself to delay gratification; you listen to, understand, and relate to other people well; and you’re able to focus on other people.

2. Use meditation to regulate emotions.
It’s infinitely easier to deal with emotions as they arise if you’ve already done a little work to create a calm inner space.

3. Take an honest look at your reactions.
Do you frequently jump to conclusions without knowing all the facts? Do you need other people’s approval to feel comfortable in your own skin? Do you assume you know what other people feel and take responsibility for that? Do you freak out over stressful situations, blaming other people, getting hard on yourself, and panicking over possible consequences?

4. Practice observing your feelings and taking responsibility for them.
It’s not always easy to understand a feeling when it happens, especially if you think you shouldn’t feel it; but forget about should. Instead, try to pinpoint exactly what you feel—scared, frustrated, worried, ashamed, agitated, angry—and then pinpoint what might be the cause. 

Simply find the cause and effect, i.e.: your employer seemed unhappy with your work, so now you feel stressed, or your significant other expressed dissatisfaction, so now you feel scared. Anytime you feel something uncomfortable that you’d rather avoid, put a magnifying glass on it.

Once you know what you feel, you can now challenge both the cause and the effect.

You can ask yourself whether or not you’re overreacting to the event or worrying to find a sense of control. And then you can accept that there is an alternative—you can choose to interpret the situation a different way, soothe yourself, and then feel something different. No one else causes our feelings. Only we can choose and change them.

– Learn to Sit with Negative Feelings:
Even if you re-frame a situation to see things differently, there will be times when you still feel something that seems negative. While not every situation requires panic, sometimes our feelings are appropriate for the events going on in our lives.

We are allowed to feel whatever we need to feel. If we lose someone, we’re allowed to hurt. If we hurt someone, we’re allowed to feel guilty. If we make a mistake, we’re allowed to feel regretful. Positive thinking can be a powerful tool for happiness, but it’s more detrimental than helpful if we use it to avoid dealing with life.

Pain is part of life, and we can’t avoid it by resisting it. We can only minimize it by accepting it and dealing with it well.

That means feeling the pain and knowing it will pass. No feeling lasts forever. It means sitting in the discomfort and waiting before acting. There will come a time when you feel healed and empowered.

Our power comes from realizing we don’t need to act on pain; and if we need to diffuse it, we can channel it into something healthy and productive, like writing, painting, or doing something physical.

Pain is sometimes an indication we need to set boundaries, learn to say no more often, or take better care of ourselves; but sometimes it just means that it’s human to hurt, and we need to let ourselves go through it.

– Create Situations for Positive Feelings:
This is the last part of the puzzle. As I mentioned before, we tend to be more reactive than active, but that’s a decision to let the outside world dictate how we feel.

We don’t need to sit around waiting for other people to evoke our feelings. Instead, we can take responsibility to create our own inner world.

We can identify what we want to say yes to in life and choose that before struggling with whether or not to say not to someone else. If you love dancing, take a class. If your greatest passion is writing, start a blog. If you daydream about being a musician, start recording.

Don’t worry about where it’s leading. Do it just because you love it..

We need to do the things we love—or as Sonya Derian phrased it: make feeling good our new religion.

– Concluding Thoughts:

Negative feelings are only negative if they’re excessive and enduring. We won’t hurt ourselves into eternal misery if we let ourselves feel what we need to.

Still, we don’t have to feel bad nearly as often as we think.

If we choose to foster a sense of inner peace, challenge our perceptions and interpretations when our emotions could use some schooling, and learn to take responsibility for our joy, we can not only minimize pain—we can choose to be a source of pleasure, for ourselves and the people around us.

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4 thoughts on “How To Deal With Uncomfortable Feelings & Create Positive Ones.”

  1. You actually make it seem so easy with your
    presentation but I find this topic to be
    really something that I think I would never understand.
    It seems too complicated and extremely broad for me.
    I’m looking forward for your next post, I will try to get the
    hang of it!

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