4 steps to dealing with overwhelming emotions

Ways to stay calm and grounded during unpredictable times.

This challenging year has drained our emotional well-being in unpredictable ways. At times like these, failure to remember our innate unbreakable wholeness – and its qualities of indestructible joy and peace – can lead us to identify too much with our emotional responses. Our ego can translate physical illness, emotional trauma, or even everyday challenges as “something is wrong with me”.

Do you cling to what “should be” rather than what is?

Tense? Scattered? Are you struggling to find your balance? Well, we don’t need to list how we all grappled with an unprecedented year. If you’re looking for joy and peace amid the challenges, join Richard Miller – psychologist, yoga therapist, and founder of the iRest Institute – for a four-week program that will help you transform emotional turmoil into enduring resilience and an unbreakable well-being. Find out more and register today.

Your neighbor may keep declining your invitations to take a socially distant stroll. They might be angry and rejected and interpret their unavailability as “I’m not worth your time”. In reality, they can get stuck in endless Zoom meetings or deal with family responsibilities.

When you embrace your feelings and respond to them mindfully, you can see that your inner wisdom, wholeness, and wellbeing are always at hand. This is the unbreakable promise that yoga offers us all. The next time you encounter this challenge, follow these five steps to break the cycle of assumptions.

1. Welcome sensations as messengers

We experience feelings as sensations in our body and mind, such as a tight stomach, a pounding heartbeat or exciting thoughts. Stopping and adjusting these sensations can help you identify your emotions. For example, if your muscles contract when your friend says they can’t meet, notice and accept the sensation as a sign that your actions are upsetting you.

2. Develop your witness consciousness

Experience the sensations and stories that you may create around them. Ask, “What is the underlying expectation or belief that creates this emotion?” Experiencing and accepting your feelings will help you break away from them, free yourself from conditioned reactions, and increase your ability to empathize with yourself and others.

3. Create calm

No matter what emotion is present, you will find that nothing is inherently wrong with you. Use the somatic sensations that you associate with peace, such as: B. Slowing and calming your breath or grounding your palms on your stomach or chest. Notice how your feelings change and how you become more connected to yourself and what life requires of you.

4. Share unrealistic expectations

Clinging to stories about how things “should be” leads to suffering and prevents you from discovering new information such as: B. The fears and challenges your friend may face. As you see their situation more clearly, your feelings may soften and you may be able to talk to them and find a supportive solution together.

5. Try this short meditation

Open your senses to your surroundings from a sitting or lying position. Feel the air on your skin and where your body is in contact with the chair or floor. Experience emotions that arise and how they show up as sensations. Greet them as they are.

Then release your attention. Feel yourself everywhere and nowhere, a vast presence expanding in all directions. Ask carefully, “Are there any steps I should take to make me feel authentic and harmonious in myself and in my life?” Listen to the inner voice whispering its answer to you. Embrace the wisdom sent from beyond.

Are you looking for more emotional support and practices that will lead you to balance and peace? Start Richard’s Four Week Program Today!

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