Dealing With Negative Emotions The Workbook

DEALING WITH

NEGATIVE

EMOTIONS WORKBOOK

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Dealing With Negative Emotions Workbook

LINKING EMOTIONS WITH PHYSICAL REACTIONSIn this exercise, think about something that has upset you and write down how it made you feel emotionally and physiologically. Youll discover which parts of your body are affected. This will give you a better understanding of how to be objective and how to get in touch with emotional experiences in your body. Keeping a journal of the symptoms will also help you nd out how your body reacts to certain negative emotions. If necessary, calm yourself down rst with some pranayama or ve minutes of deep breathing before you begin. Do the following awareness exercise each day: At the end of each week, go through your journal and look for patterns. Do you tend to experience one particular emotion a lot of the time? Did the emotion appear because of what you did, or did others contribute to your experience? Go through the list of negative emotions below and pick one or more. Below your choice, write down your feelings and physical reactions. The best time to do this is in the morning or before bed. Maintain this journal for at least a month to gain a better insight into yourself.

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Dealing With Negative Emotions Workbook

Today I feel: (circle the ones that apply to you)

Sad, angry, anxious, frustrated, resentful, guilty, envious, jealous, hopeless, depressed, annoyed, vengeful, disappointed, afraid, ashamed, lonely, disgusted, regretful, hurtMy Feelings: __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Physical Symptoms: __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Cause: (what triggered this emotion?) __________________________________________________________________ __________________________________________________________________

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Dealing With Negative Emotions Workbook

1. Your Positive Traits While youre digging into your psyche for negative emotions, also consider your positive traits to keep your perspective balanced. No one is perfect and you should pat yourself on the back for having the courage to take this journey into your dark side and transform it into light. Make a list of your positive traits. Take a moment to feel good about yourself. ___________________________________________________________ ___________________________________________________________ ___________________________________________________________

2. Finding Sanctuary When youre surrounded by nature, you feel peaceful, refreshed and rejuvenated. If you cant get to a natural spot when youre upset, close your eyes and envision how you felt among the natural surroundings, whether its a desert, the woods, or on the shore. Hear the birds, crickets, or other animals. Feel the warmth of the sun on your face. Let this feeling envelop you and wash the blues away.

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Dealing With Negative Emotions Workbook

Make a list below of places where youve experienced peace and rejuvenation. Journey to them in your mind. Theyll always be there for you.

Places where you felt happy as a child: __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Describe your favorite retreat in nature: __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Flowers and trees that make you happy: __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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Dealing With Negative Emotions Workbook

Colors and scents you like: __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

Man is fond of counting his troubles, but he does not count his joys. If he counted them up as he ought to, he would see that every lot has enough happiness provided for it. - Fyodor Dostoevsky

THE POWER OF VISUALIZATION FOR EMOTIONAL WELLNESSThrough visualizing positive events from your past, you can trick your body and mind into producing feel good chemicals, which uplift you both mentally and physically. This technique is ideal for those trying situations that bring negative emotions to the surface. If you dont possess a strong visual memory, just go with the feeling of wellness created by happy memories.

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Dealing With Negative Emotions Workbook

1. Think about a time when you felt happy and alive. It could be a memory of a carefree vacation or a time when you felt relaxed in your life in general. Looking through your photograph album or reading through your journal is a good way to dig out happy memories. 2. Once youve identied a vivid, positive memory, use your imagination to enhance the colors, physical sensations, sounds and smells. Pay attention to how youre looking at things, what youre doing and feeling. If these pictures are challenging to visualize, just dwell in the pleasant emotions of your memory. 3. Now zoom into the scene just like a movie camera. Notice your calm and relaxed demeanor and the peace you feel inside. Stay with this experience for at least ve minutes. Remember to focus on the smells, sounds, and sensations. 4. Now, mentally travel into the future and envision the future you. Youre stronger now, more peaceful. Youve left your emotional difculties behind. 5. Travel six months into the future and see yourself enjoying life and being happy and fullled. 6. Now, its time to remember your difcult situation and the emotions that accompanied it. Stay with it for a minute. 7. Replace the image of yourself as sad and unfullled with the happy and healed person you saw earlier in your mind. See yourself smiling. Youve left your negative situation behind. Smile and carry these good feelings with you throughout your day. May joy and success always smile on you!

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