How to connect with negative emotions: sadness
Being raised in an environment of emotional neglect does not mean you cannot have a healthy relationship with your emotions as an adult. When you approach them with maturity, they become a natural expression of your humanity, and not a “pathology” or an inconvenience that has to be dealt with, medicated or controlled. Because emotions tell us about who we are, the moment we are currently living and how certain events and others affect us, they are a great source of self-knowledge. Moreover, self-regulation does not materialise without emotional connection, no matter how hard you try to avoid or deny the presence of your emotions, they will stay with you until you give them the attention they require to be fully processed. To help you befriend your negative emotions and increase your ability to self-soothe, the upcoming articles will cover some basic techniques on how to build an open relationship with sadness, anger and fear. Below, you will find 5 simple tips on how to connect with sadness:
1- Raise self-awareness
If you do not know how you are feeling right now, you will not connect with your emotions, positive or negative. For that reason, it is vital that you create the habit of checking in with yourself, every so often, to find out how you are doing. From time to time, or when you detect some kind of emotional discomfort, ask yourself, “How am I feeling?”. Then, identify when you are feeling sad and move to the next step.
2- Take a break and focus
When you notice you feel sad, go somewhere quiet and private to connect wholeheartedly with that feeling. Consciously direct your focus to your inner world, what is going through your mind and your bodily sensations. In this open and mindful state of being, there is nothing more urgent and relevant than the present moment. Stay with yourself and your feelings for a little while until you have an open channel of communication with your body.
3- Listen to the body
What is your body saying about your current emotional state? Are you feeling energetic, socially engaged and motivated, or lethargic and wanting to be alone or even isolate from others? Do you feel like you could cry, or pressure/tension in the chest and/or throat area? Is there a feeling of heaviness in your limbs and body? Connecting freely with those physical sensations, or listening to your own body, will open the channels of communication with your sadness.
4- Register your sadness’ message
Now that you have accessed your sadness, what is it telling you? One of the main roles of sadness is to grieve our losses and remind us of what is missing in our lives that is important to us. Are you missing a sense of purpose, yourself, or the company of others? If not, could you be missing someone, a good feeling or time in your past, or something you might never have experienced to the fullest, such as a true sense of community or love?
5- Let the tears flow
The quickest and most effective way to process sadness is to have a good cry. When you feel your eyes hot with tears, just let them flow. Do not hold them back or make them stop, but let them find their way out of your body and free you of your pain. As emotional tears contain stress hormones, they are a natural means to help you regulate and restore your emotional balance.
As it is the case with all other “negative” emotions, such as fear and anger, deeply connecting with your sadness can be extremely beneficial to your emotional, psychological and physical health. Instead of fighting against it, embracing your sadness and learning from it help you redirect your focus to what you identify with and makes you feel good. If you would like to live a more fulfilling, authentic and happier life, it is vital that you replace your rigid beliefs about sadness as something to be avoided or repressed, and open your body to its wisdom and healing power.