Enhancing Emotional Well-Being: 5 Tips for Managing Negative Feelings

Anger, sadness, helplessness, and fear – these are all emotions that we often label as negative and painful. It is natural to want to avoid experiencing these feelings, and coping with them can be quite challenging. This challenge becomes even more pronounced in times of high stress, such as when enduring the discomfort of endometriosis. You might yourself grappling with anger toward the condition or fearing its progression. However, it is crucial to understand that emotions themselves are not inherently bad or evil. They serve as important indicators and messengers. Fear, for instance, can function as a protective mechanism, while anger can provide the strength and motivation needed to take action or confront challenges. Even stress has a purpose; it readies and sharpens your focus for crucial moments. In moments of difficulty, granting yourself permission to experience these uncomfortable emotions and acknowledging your own emotional journey can bring relief. Often, our emotional landscape is complex, with multiple emotions coexisting simultaneously. Moreover, one emotion can hide others beneath its surface. For instance, anger might conceal feelings of disappointment or hurt. Take a moment to explore the array of emotions outlined in the table. What emotions resonate with you at this very moment?

Tabelle Auswahl verschiedener Gefühle

From a societal perspective, women, in particular, are often raised with the notion that displaying negative emotions, especially anger, is discouraged [4].

Compounding this issue, the phenomenon known as “toxic positivity” has gained prevalence on social media. Countless posts can be found under hashtags like as #goodvibesonly or #staypositive. Toxic positivity promotes the idea that you must maintain a perpetually positive mood, experiencing only upbeat emotions. Any instance of feeling down or entertaining negative thoughts is deemed a personal failure. The narrative asserts that if negativity exists in your life, particularly in the context of chronic illnesses, it is solely your responsibility to eradicate it through intensified self-improvement efforts. Perhaps you have encountered similar sentiments in your surroundings, such as the adage, “What doesn’t kill you makes you stronger.” These notions subtly indicate that unfavorable emotions are unwelcome. Of course, this perspective is entirely unfounded. We require the entirety of our emotional spectrum, encompassing both positive and negative feelings, as they collectively constitute the tapestry of life. It is crucial to recognize that sayings like “With the right attitude, anything is possible” espoused by toxic positivity not only trivialize social injustices but also place an undue burden of responsibility on individuals for their lives, despite the fact that external factors play a significant role.

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While distraction and seeking positivity in challenging situations can be beneficial, it is essential to recognize that consistently sidelining negative feelings and thoughts is neither feasible nor constructive. Regrettably, we often repress our emotions repeatedly, gradually numbing ourselves to their presence. This can result in outcomes like tension, restlessness, and sleep disturbances. Research indicates that acknowledging and permitting our emotions is a healthier approach than perpetual suppression [1,2,3,5].

The ability to experience anger and confront negative feelings is of paramount importance. You need not attempt to laugh off or meditate away these emotions. Instead, grant them the space to exist and merely observe them. Life is a continuous sequence of ups and downs. Positive and negative emotions coexist as inherent facets of human nature. Embracing moments of sorrow while maintaining a hopeful outlook for the future are not mutually exclusive.

Moreover, understanding your emotions empowers you to respond more effectively. This does not imply that you should act on every emotional impulse, as certain situations may not warrant it. However, being attuned to your emotions equips you to make more informed decisions about your current needs.

It is crucial not to pass judgment on your thoughts and feelings, they are valid. By accepting them in the present, you create an opportunity for self-compassion and support. The form this takes can differ depending on the individual and the circumstances. For some, self-acceptance and acknowledging their emotions suffice. Engage in a compassionate dialogue with yourself, considering what would be nurturing at this moment. Perhaps you might find solace in quiet contemplation, reflecting on actions that could potentially benefit you:

1. Let Emotions Out

  • Simply allow yourself to cry.
  • Release rage through controlled screams.
  • Deliberately carve out time for activities that allow you to release your emotions. Watch emotional movies, listen to music, or browse photos.
  • Incorporate exercise to blow off steam.

2. Actively Process Your Feelings

  • Pen your feelings in a diary.
  • Channel emotions into creative outlets such as painting, composing, crafting, or photography.
  • Explore causes and solutions thoughtfully; devise a plan to address challenges. Consider seeking external support.
Buntstifte für Kreativtherapie

3. A Problem Shared is a Problem Halved

  • Engage in open conversations about your feelings.
  • Allow comfort and embrace from others.
  • Seek solace in literature or discussions with those who relate.
  • If emotions overwhelm you, seek assistance, and avoid isolation. Find resources and contacts for guidance here.

4. Prioritize Self-Care

  • Dedicate time to self-love and self-care.
  • Engage in a hobby that brings you joy.
  • Embrace guided relaxation techniques.
  • Reflect on your past accomplishments.
  • Enjoy a quiet moment with tea on the terrace.
  • Prioritize activities that uplift you. Be willing to decline when necessary. Separate from what is not currently beneficial.

5. Discover Your Unique Path

There is no UNIVERSAL way – only your own unique path, one that suits your current needs. This path can shift day by day, and it requires a bit of introspection. Give yourself the time to understand and honor your own needs. Listen closely to your inner voice, tuning into what is right for you in the present moment. During challenging emotional times, strive to treat yourself with a kind and patient approach.

Consider the example: If you are anxious about an upcoming exam, and thoughts like “I will definitely fail” arise, respond to yourself by saying, “It is natural to feel nervous; this exam is important to me. I am going to take good care of myself at this moment. I will head out to the garden for some tea and soothing time.”

For additional tips on managing stressful thoughts, you can find more information here


Alberts HJEM, Schneider F, Martijn C. Dealing efficiently with emotions: Acceptance-based coping with negative emotions requires fewer resources than suppression. Cognition and Emotion [Internet]. 2012 [cited 2021 Nov 25];26(5):863–70. Available from: https://doi.org/10.1080/02699931.2011.625402
Kober H, Buhle J, Weber J, Ochsner KN, Wager TD. Let it be: mindful acceptance down-regulates pain and negative emotion. Social Cognitive and Affective Neuroscience [Internet]. 2019 [cited 2021 Jul 29];14(11):1147–58. Available from: https://academic.oup.com/scan/article/14/11/1147/5716281
Lindsay EK, Creswell JD. Mindfulness, acceptance, and emotion regulation: perspectives from Monitor and Acceptance Theory (MAT). Current Opinion in Psychology [Internet]. 2019 Aug 1 [cited 2021 Nov 25];28:120–5. Available from: https://www.sciencedirect.com/science/article/pii/S2352250X18302239
Van Doren N, Soto JA. Paying the price for anger: Do women bear greater costs? International Journal of Psychology [Internet]. 2021 [cited 2021 Nov 25];56(3):331–7. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1002/ijop.12724
Webb TL, Miles E, Sheeran P. Dealing with feeling: A meta-analysis of the effectiveness of strategies derived from the process model of emotion regulation. Psychological Bulletin. 2012;138(4):775–808.

How do you cope with negative feelings?
What strategies are most effective for you?

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By the way, in the Endo-App, you can access exercises designed to promote relaxation and enhance emotional well-being.

Teresa Götz