Mindfulness ~ Dealing With Crappy Emotions

Dealing with difficult emotions can be ... well ... bloody difficult!!

We all have to deal with emotions that don't feel very nice, whether that be stress, anger, depression, anxiety etc. Caused by an array of things from work, relationships, past trauma, that annoying "friend". 

Some people have to deal with these emotion on a long term basis, struggling daily with these very powerful emotions. Maybe you are one of them? Some times it feels like we a fighting these emotions so hard and constantly, which can leave us feeling drain, tired and washed out.

Using some mindfulness techniques may be just want you need to help you overcome these emotion. They work just as well for long term emotional issues as well as the daily emotions grind we have to deal with in our busy lives.

What mindfulness asks of people (to stop running away from themselves and surpass difficulties as they arise in awareness, moment by moment) is both very simple and very challenging. As soon as you get a glimmer of the effect mindfulness has, your trust in the process grows and grows and a new way of life emerges.


The next time you are faced with some difficult emotions try doing this:

1. Feel the emotion present in the here and now.
2. Label the emotion in your mind, and repeat it (such as fear, fear).
3. Notice the desire to get rid of the emotion, and as far as you can, gently be with it.
4. Be mindful of where you feel the emotion in your body (most emotions create a physical sensation in the body).
5. Observe the thoughts running through your mind.
6. Breathe into the emotion, allowing your breathing to help you observe what you are feeling with warmth and friendliness. Say in your mind, 'it's ok. Let me be with this feeling. It will pass'.
7. Become aware of the effect of this exercise on the emotion for a few moments.

Trust me .... this technique works!!

Try doing this with a sense of gentleness.  Explore the emotion you are experiencing as a whole, feel the physical sensation, listen to your heart beat, what is this emotion trying to tell you? Most of us fight off any negative emotions and try to suppress them and will them away as quickly as possible. But this actually makes the emotion feel stronger and thus makes us feel worse.

Get in touch with those emotion and listen to what they are trying to tell you about your situation or your issues.

Now if this all sounds a bit too much to take on then just take it step by step. You don't have to be a master at mindfulness for this to help you, just take your time but each step should lead you onto another step and then another, until your able to do all steps all at once :)

Learning mindfulness is a long-term process and can be difficult at times. If you would like help on becoming more mindful, learning how to meditate and gaining more balance in your life then why not have a one to one session with me on Mindfulness and Spiritual Development. I have may different exercises and tips and tricks to get you on the right track.

You can book a free 30 minute consultation with me to discuss your needs and desires by the following ....   (or you can fill out the Contact Form on the top right of this blog)

Skype: holistic-honnies

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Here is a great Mindful guided mediation from

Jason Stephenson