Ulwazi Magazine

Dealing with Negative Fears and Negative Emotions

It’s normal to experience a range of both positive and negative emotions as we go through different experiences. Feeling sad, angry, or anxious is a natural part of life.  However, negative emotions can sometimes feel overwhelming and difficult to manage, especially if we don’t understand why we’re feeling that way. Let’s explore the different kinds of negative feelings and emotions, and how to handle them.

Here are some common examples of the different  types of negative feelings and emotions, and how to best cope with these emotions.

  • Sadness: This is a feeling of low mood, often accompanied by tears, loss of interest or pleasure, and feelings of hopelessness or worthlessness.  When feeling sad, you could try talking to someone you trust, writing in a journal, or engaging in activities that make you feel happy, such as listening to music or spending time with friends. It’s also important to take care of yourself by getting enough sleep, eating well, and exercising regularly. 
  • Anger: This is a feeling of strong displeasure or annoyance, often accompanied by raised voices, physical tension, and sometimes aggressive behavior. When feeling angry, it can be helpful to take a step back and try to identify what’s triggering your anger. Once you understand why you’re feeling angry, you could try expressing your feelings in a calm and respectful way, such as by writing a letter or talking to someone you trust. It can also be helpful to engage in activities that help you relax and de-stress, such as yoga or deep breathing exercises.
  • Anxiety: This is a feeling of unease, often accompanied by physical symptoms such as sweating, shaking, or a racing heart. When feeling anxious, it’s important to focus on taking deep breaths and calming your body down. You could try to engage in activities that make you feel relaxed, such as taking a warm bath or going for a walk. It can also be helpful to identify any negative thoughts that may be fueling your anxiety and try to overcome these thoughts.
  • Fear: This is a feeling of apprehension or danger, often accompanied by physical symptoms such as trembling, sweating, or a fast heartbeat. When feeling afraid, it can be helpful to focus on grounding yourself in the present moment. You could try deep breathing exercises or progressive muscle relaxation techniques. It can also be helpful to talk to someone you trust about your fears and try to identify any strategies for managing them.
  • Guilt: This is a feeling of remorse or responsibility for something we have done wrong, often accompanied by a sense of shame or self-blame. When feeling guilty, it can be helpful to acknowledge your mistake and take responsibility for your actions. You could try apologizing to anyone you may have hurt, or engaging in acts of kindness to make up for your mistake. It’s important to be gentle with yourself and remember that everyone makes mistakes. It is also important not to ignore feelings of guilt as they are most commonly a result of doing something that we are not supposed to be doing. 

Negative emotions are a natural part of life, but they can be challenging to manage. By identifying your emotions, talking to someone, practicing self-care, using relaxation techniques, and challenging negative thoughts, you can take steps to manage your emotions. Negative emotions can also be fueled by negative thoughts. Try to challenge these thoughts by looking for evidence to support or contradict them. However, if your emotions become too overwhelming, it’s important to seek professional help. Remember, it’s okay to not be okay for a short while, and seeking help is a sign of strength.