How can we Handle Negativity
Methods to “go into negativity” without suppressing or fighting it.
Why We Don’t Just Force Positivity.
If you try to say: “I should not think negatively, I must be positive,”then the negativity goes underground. It hides, then returns stronger.
So the goal is to look at negativity with awareness, not to push it away.
4 Practical Methods
- Label the Feeling Without Judging
When a negative emotion arises (anger, jealousy, fear, resentment, hurt), simply name it:
“This is sadness.”
“This is jealousy.”
“This is insecurity.”
“This is anger.”
No story, no blame. Just identify:
Feeling → Name it→ Stay with it.
Naming moves you from being the emotion to observing the emotion.
- Locate the Sensation in the Body
Every negative emotion lives somewhere physically:
Anger → Heat in the head/chest
Anxiety → Tightness in the stomach
Hurt → Pain in the chest area
Ask: “Where is it in my body?”
Then just feel the sensation, like you are watching it from the outside.
Don’t try to change it.
Don’t try to fix it.
Just witness it.When you look directly, feeling starts dissolving.
- Ask the Key Question
After observing the emotion, gently ask:“Is this emotion protecting me, or repeating an old pattern?”
Most negativity is a habit, not a response to the present moment.
When you see that:
“Ah, this anger is old”
“This fear is conditioned”
“This jealousy is insecurity, not reality”
…the emotion loses power.
It disappears not because you forced it,
but because you understood it.
- Replace Story with Reality
Negativity usually comes from the mind’s story, not the situation.
Ask:“What is really happening right now?”
Not the question like: “What did they mean?”
“What might happen?”
“What if…?”
Reality is usually simple.
The story is what hurts.
When the story drops → the negativity drops → natural peace remains.
Example
A friend ignored your message, that lead to → Negative thought.The story you have created:
“Maybe they don’t respect me.”
Method:
- Label the core emotion and your story→ “This is insecurity.”
- Body → “Tightness in chest.”
- Question : “Is this emotion protecting me or repeating an old pattern?”
- Reality → “They may simply be busy.”
The negativity softens and then dissolves.
What remains?
Not excitement. Not forced happiness.
Just ease. Quietness. Positivity that comes on its own.
Important Insight:
We don’t “create positivity.”
We remove the clouds (negativity).
The sky (positivity) was always there.
Daily Practice Routine (5 minutes)
- Sit quietly.
- Recall any negative feeling from the day.
- Do following:
Name it
Feel it in the body
Ask the question (eg.Is this emotion protecting me?)
Drop the story / ( perception of reality)
- End with a slow breath and relax.
Do this every day — negativity will start disappearing on its own.
(IMTM) I Mind The Mind, free online counselling service. If you feel life is heavy, Reach out:
Email : nelsonkattikat@gmail.com
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