What should I do if I am dominated by negative emotions

When dominated by negative emotions, it can be alleviated by adjusting cognition, shifting attention, moderate exercise, seeking social support, psychological therapy, and other methods. Negative emotions are usually caused by stressful events, personality traits, physiological changes, psychological disorders, environmental factors, and other factors.

1. Adjusting Cognition

The cognitive-behavioral theory suggests that emotions are influenced by thought patterns, and identifying and correcting irrational beliefs can improve emotional distress. For example, changing absolute requirements to flexible goals and replacing disastrous imagination with objective facts. Keeping an emotional diary can help identify cognitive biases and gradually establish a healthier cognitive framework.

2. Shifting Attention

When caught in an emotional vortex, actively switching focus can block negative thinking cycles. You can engage in immersive activities such as painting, puzzles, and other tasks that require focused attention, or switch sensory stimuli such as smelling essential oils or touching textured objects. This method can temporarily reduce emotional intensity and create a buffer space for rational thinking.

3. Moderate exercise

Regular aerobic exercise can promote the secretion of endorphins and improve neurotransmitter balance. Moderate intensity exercises such as brisk walking and swimming, lasting for more than 20 minutes each time, 3-5 times a week, can significantly alleviate anxiety and depression. The increase in body temperature and muscle relaxation response generated during exercise also help break the emotional memory cycle of the body.

4. Seeking social support

Sharing feelings with trusted people can gain emotional recognition and new perspectives. Choose empathetic listeners who clearly express the need for emotional support rather than solutions. Participating in interest communities or support groups can also provide a sense of belonging and reduce emotional isolation. However, it is important to avoid excessive reliance on a single support source.

5. Psychotherapy

When emotions continue to affect life functioning, professional psychological intervention is a necessary choice. Cognitive behavioral therapy can systematically correct negative cognition, while mindfulness training can enhance emotional regulation ability. For emotional issues related to trauma, specialized techniques such as eye movement desensitization therapy have shown significant effects. Severe cases may require combination therapy with medication. Establishing a regular schedule and balanced diet can help maintain emotional stability, and supplementing foods rich in tryptophan such as bananas and oats can promote serotonin synthesis. Practice deep breathing exercises or progressive muscle relaxation every day to cultivate at least one hobby that can provide a flow experience. If the self-regulation effect is limited or somatic symptoms occur, it is recommended to seek professional help from a psychological or psychiatric department in a timely manner. Emotional management is a continuous process that requires patient practice of appropriate regulatory strategies.