5 Steps for Sitting with Difficult Emotions: A Beginners' Guide to Emotional Processing

As someone who has been learning to sit with and process difficult emotions through therapy, I can attest to the fact that it is not an easy or comfortable decision.

It takes time, patience and a willingness to confront the parts of ourselves that we may not want to acknowledge or deal with. However, the benefits of learning to be present with our emotions are immeasurable.

By doing so, we can gain a better understanding of ourselves, improve our relationships with others, ultimately leading a more fulfilling and authentic life.

So, how can we begin to sit with our emotions in a healthy and productive way?

Here are a few tips that I have found helpful in my own journey:

Acknowledge the emotion

The first step in sitting with an emotion is simply acknowledging that it is present. This may seem like an obvious step, but it is easy to dismiss or push aside emotions that make us feel uncomfortable or vulnerable. By acknowledging the emotion, we are acknowledging its validity and giving ourselves permission to feel it.

Identify the emotion

Once we have acknowledged the emotion, it is helpful to try and identify what it is that we are feeling. This may require some introspection and self-reflection. Some common emotions include happiness, sadness, anger, fear, and guilt. It can be helpful to write down the emotion or talk about it with someone you trust.

Explore the emotion

After identifying the emotion, it is important to explore it further. Why are we feeling this way? Is there a specific event or trigger that caused the emotion? What thoughts or beliefs are associated with the emotion? By exploring the emotion, we can gain a deeper understanding of ourselves and what is driving the emotion.

Allow the emotion to be present

Once we have identified and explored the emotion, it is important to allow it to simply be present. This may mean sitting with the emotion for a period of time, allowing ourselves to feel it fully. It is important to remember that emotions are temporary and they will pass. By allowing ourselves to feel the emotion, we are giving ourselves the opportunity to process and move through it.

Practice self-care

It is important to remember to take care of ourselves when sitting with difficult emotions. This may require finding healthy ways to cope, such as talking to a friend, seeking professional support, going for a walk, or practising mindfulness. It is also important to remember to be gentle with ourselves and not judge ourselves for feeling a certain way.

Emotions are constantly flowing and changing in response to our thoughts, experiences and environment. It is when we become stagnant in a particular emotion or state of mind that problems can arise. When we become stuck in an uncomfortable emotion like sadness or anger, it can affect our overall well-being. On the other hand, if we are able to recognize and acknowledge our emotions as they arise without judgement by allowing them to flow freely, it can help us to stay more balanced and better equipped to handle life's challenges as they come.

If you find yourself stuck in a negative emotion, one thing you can try is to engage in activities that allow you to express your emotions, such as writing in a journal, talking to a friend or therapist, participating in a creative outlet like art, music or dancing.

It can also be helpful to practice mindfulness and meditation techniques, such as focusing on your breath, the present moment and full body scans, which can help you to stay grounded and better able to regulate your emotions.

Learning to sit with our emotions can be a challenging process, but it is an important skill to have in order to lead a healthy and fulfilling life. By acknowledging, identifying, exploring and allowing our emotions to be present, we can gain a greater understanding of ourselves and our needs.

Remember to practice self-care and seek support when needed. It is a journey, but one that is worth taking.