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This is optimal living daily episode 14 18 four ways to cope with negative emotions by Dr. Alana Miller of Zen Psychiatry dot com.

This past weekend I spent today at a meditation retreat focused on the topic of how to handle negative emotions.

It was good timing in the last few weeks any sense of equanimity of the past week.

Focus on the topic of how to handle negative emotions.

It was good timing in the last few weeks any sense of equanimity I've been able to maintain through a lot of effort and practice has been thrown off by a series of small stressors that in some provided challenging to deal with.

Thankfully the retreat reminded me of a few core practices that are very helpful for dealing with negative emotions.

You can't get rid of all bad feelings that wouldn't be possible or desirable but you can learn to handle tough feelings without getting caught up in their stories.

Let me review some of the strategies with you.

Number one examine the emotion.

Often our negative emotions gain a lot of momentum because they're sitting just out of conscious awareness where our logical minds cannot refute them.

Therefore when you actually pay attention to the emotion directing your mindful awareness to it it loses a lot of its power.

Pay attention to the experience of a negative emotion with all the care and rigor of a scientist in a laboratory.

Exam in the physical sensations that it creates in your body tingling chest numb hands tight stomach.

Notice of its strength shifts as you watch it label it under your breath anger fear anxiety getting stronger getting weaker.

In one study done at UCLA the sheer act of labeling negative emotions led to decreased activity in the amygdala part of the brain associated with the fear response as well as decreased self reported emotional intensity.

Number two de-identify from it quote don't believe everything you think bumper sticker.

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