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Dealing with emotions

emotions are everyday companions. They can inspire us when we are happy, proud, or thankful. They can also sadden us when we are anxious or grieving. to deal with emotions and Understanding emotions can help you sort out your own feelings.

Dealing with emotions is an important part of everyday life and can be managed in various ways.


Emotional mindfulness is the ability to focus on one's emotions consciously and without judgment. It includes the willingness to recognize, and accept one's own feelings without judging or judging them. Attention is focused on the present moment and one's own emotional state.

Emotional mindfulness can help strengthen the ability to regulate emotions, improve interpersonal relationships, and promote our overall wellbeing.

The process of emotional mindfulness comprises five steps:

  1. Awareness: Be aware of what is happening within you by observing your thoughts, feelings, and physical sensations and writing them down if necessary.
  2. Recognition: Accept your emotions without judgment and recognize that they are part of your human experience. Allow yourself to feel your emotions without suppressing or repressing them.
  3. Let go: Let your emotions come and go without holding on to them or getting carried away by them. Allow them to unfold naturally as you focus on the present moment.
  4. Self-compassion: Be compassionate with yourself when you're experiencing difficult emotions. Acknowledge that it's normal to feel uncomfortable and treat yourself with kindness and understanding.
  5. Reaction: Choose consciously how you want to react to your emotions instead of acting impulsively. Consider how you can manage your emotions constructively to meet your needs and achieve your goals.


The concept of acceptance is closely related to emotional mindfulness. It refers to the willingness to accept reality as it is, including one's own feelings, thoughts, and experiences. Acceptance means not fighting back against unpleasant or difficult emotions or trying to change them. Instead, an attempt is made to accept them as part of the current state of affairs. By accepting emotions, you can learn to live with them, to regulate them in a healthy way instead of fighting or suppressing them.

People often try to divide emotions into “good” and “bad,” “desirable,” and “to avoid.” This belief makes it difficult to allow emotions at all. Emotions such as fear, anger or grief do not feel good in an acute moment, i.e. at the height of the “wave of emotions.” However, these emotions guide behavior: What am I afraid of? How do I fight or escape anxiety? Why am I sad? Why am I angry? Am I overwhelmed or desperate? Maybe I just need a break to get some distance? If emotions are triggered in situations that you have little influence on yourself, acceptance is a way to deal with them. Acceptance includes it

  1. Perceiving and acknowledging emotions
  2. Expressing emotions in order to admit them to yourself: “I am angry and frustrated that my illness limits me so much and that I can't live as before”
  3. Pay attention to emotions: What if, for example, you meet for a coffee with your anger and frustration and ask her where she comes from, what she wants to tell you? Think of it as a part of you that is just asking for an open ear and needs help. You can close your eyes and imagine the “anger and frustration” sitting in front of you. What does it look like? What color is it? Does she have a face? A shape? Then you can ask them, “What's up?” “What do you need right now?” “Can I help you?” Imagine that this emotion is like a child coming to you with a concern. Take your time, meet him on equal footing. Listen to him and maybe hug him.
    This form of playful acceptance is a good starting point for dealing with emotions! This will teach you to let them be there and at the same time to gain enough distance from them (if you drink coffee with your anger or hug them, you can't drink them at the same time being).
    These measures can also be found in the Acceptance and Commitment Therapy again.

Emotion regulation

Emotion regulation is the ability to consciously recognize, understand and influence emotions. It aims to enable appropriate responses in various situations. This includes, for example, showing gratitude by saying “thank you” when a stranger opens the door for you or providing security to a child who is afraid of the dark.
Emotion regulation therefore aims to deal with emotions in a controlled and regulatory way that is constructive and leads to a positive outcome.

Emotion regulation comprises various strategies and techniques that serve to influence the intensity, duration, and form of expression of emotions. This includes:

  1. awareness of emotions
    The ability to consciously perceive and identify one's emotions, including recognizing physical sensations, thoughts, and behaviors associated with specific emotions.
  2. Understanding emotions
    The ability to understand causes and triggers of emotions and to interpret their meaning, including identifying emotional triggers (e.g. specific events, situations, thoughts).
  3. Selection of coping strategies
    The ability to select appropriate coping strategies to deal with emotions, such as relaxation exercises, distraction, or problem solving.
  4. Modulation of emotions
    The ability to influence the intensity and duration of emotions. This includes slowing down or stopping strong emotions and increasing or maintaining pleasant emotions.
  5. Adjusting the expression of emotion
    The ability to adequately regulate the expression of emotions.


Self-care describes the conscious and active maintenance of one's own well-being on a physical, emotional, mental and possibly spiritual level. Self-care means treating yourself with compassion, respect and care and taking your own needs seriously. It is important for reducing stress and promoting and maintaining health.

Aspects of self-care include

  • Physical self-care aimed at physical health. It includes a balanced diet, regular exercise, adequate sleep and appropriate medical care.
  • Emotional self-care, which is aimed at recognizing, accepting and expressing one's own emotions and also includes seeking support when needed. It may also include setting limits in interpersonal relationships and avoiding excessive stress.
  • Mental self-care, which includes measures to promote mental health, such as learning new things, reading inspirational books, solving puzzles, or practicing meditation or mindfulness.
  • Social self-care, which promotes the maintenance of interpersonal relationships and the maintenance of social contacts. Sharing feelings and experiences with trustworthy people is also part of social self-care.
  • Spiritual self-care, which involves cultivating the personal belief system. These include meditation, prayer, closeness to nature, or other spiritual activities.

Movement & physical activities

Physical activity can help reduce stress and improve mood. Exercising, yoga, dancing, or walking in nature can help regulate emotions and make you feel better.

Professional assistance

If emotions are difficult to deal with or cannot be understood and/or regulated, it may be useful to seek help from therapists, counselors or psychologists. They can help develop effective coping strategies and address deeper emotional challenges.

It's important to understand that managing emotions is an individual journey that requires time, patience, and practice. By exploring and using various coping strategies, you can learn to regulate your emotions in a healthy and constructive way and live a more fulfilling life.