How to release negative emotions?

Thinking emotions away often doesn't work

Many people tend to think negative emotions away. And although our thoughts largely influence how we feel, you don't resolve negative emotions just by putting something positive in return. That would be like putting a Band-Aid on a broken arm.

The fact is, not only your brain, but also your body plays a big role in releasing emotions. More and more studies on trauma and anxiety show that the nervous system is largely responsible for regulating emotions. This means that if we want to release emotions, we must learn to regulate the nervous system. This way we can process emotions, let go and make better choices.

The solution? Regulate the nervous system

When we experience stress or anxiety, our body automatically activates the fight-or-flight response. This is also called the sympathetic nervous system. Your heart speeds up, your blood pressure goes up and your muscles tighten. When the stressor is over, the parasympathetic nervous system is activated and your body can relax and recover.

A healthy nervous system regularly alternates between the sympathetic and parasympathetic nervous systems and goes through a natural cycle of relaxation, alertness (possibly triggering the stress response), releasing tension and returning to relaxation and safety again

The two nervous systems are always working together. This is important for dealing with stressful situations; your body then needs extra alertness and adrenaline. But it is also important to be able to fully relax and recover again when the stressor is over.

The tricky thing is that our thinking brain often gets in the way of this natural response. How many times have you told yourself, "dry your tears" or "don't think about it"? Our brains try to protect us from difficult emotions. But what happens when we don't allow ourselves to feel our emotions is that they are "stored" in our bodies. This can manifest physically through pain and tension in your body and muscles or high cortisol levels.

Tips to Release Emotions

To release emotions, it is necessary to activate the parasympathetic nervous system. The best way to do this is through exercises from body-oriented therapy.

1. Yoga and other forms of movement

Movement has been proven to help regulate the nervous system and release pent-up emotions. According to research, yoga is an effective way to combat PTSD. But other forms of movement, such as acupressure, massage and dance, also help reduce stress. What all these forms of movement have in common is that they rebalance the nervous system.

2. Bodyscan meditation

A bodyscan meditation shifts your attention from your thinking mind to your body. During a body scan, you observe all the sensations in your body - without judging them. The powerful thing about a body scan is that you perceive and feel through sensations, rather than rationalizing them away or avoiding them.

Sometimes during a body scan you tighten and release parts of your body. This is a simple way to completely relax your body and activate the parasympathetic nervous system.

3. Breathing exercises

Deep, slow breathing calms your nervous system and calms your body. The relaxed feeling created while breathing makes your body feel safe to feel through any emotions that arise. Because only when an emotion is fully felt can it be released.

These 3 breathing exercises provide relaxation and calmness.