Everyone experiences negative emotions at work. Stress, panic, fear, discontent - unfortunately, all this is very familiar to everyone.

An excess of negativity is a direct path to professional burnout.

A specialist in family, body therapy and psychosomatics gives practical advice, how to deal with what makes us angry.

New meanings

As a rule, sources of negative emotions at work are work conflicts, a tense situation in the company, disorder in work processes, and routine. So that all this does not depress you so much, look at your work from a different angle and find new meanings in it. For example, pay attention to the bonuses that you receive (a good team, respect from your manager, etc.). Think about what your job gives you. This could be an opportunity to attend cultural or educational events, go on vacation. Try to notice the positive aspects in your work, they are always there.

Other habits

You need to change those work habits that are harming you. For example, if you have been working in constant chaos, develop time management skills. If you don’t have time to cope with your tasks, discuss your workload with your manager and learn to say “no” to other people’s requests.

Pay attention to switching up and relaxing at work. To do this, start regulating your own workload: plan short rest breaks during the day. Your brain will still take a break regardless of what you want, so don't resist the release.

"Training" emotions

Learn to manage your own emotions. At a minimum, begin to notice and identify the emotions that you experience in specific situations. This way you will understand why they arise at one time or another (for example, this is a defensive reaction) and how you can live through them and cope with them. Such an analysis will allow you to learn to distinguish when you are simply overthinking yourself, and when you are replaying a problematic situation in your head in order to find solutions.

Breathing, calculator and grounding

To calm down in stressful situations, practice anti-stress breathing: sit comfortably and concentrate on your inhalations and exhalations for 2-3 minutes. Or, for example, start looking at everything around you, mentally pronouncing the names of objects.

You can also use the so-called for relaxation. grounding technique. Its essence is very simple: feel the soil under your feet in literally these words. Feel your feet on the ground, focusing on these sensations.

Another anti-stress technique is life calculation. Take a piece of paper, a pen and start describing in detail one of the most pleasant moments in your life. Count how many there were over the last week/month/year. Thanks to all this, you will relax and also understand that everything in your life is not so bad.

Simple movements

Any suppressed emotions, both negative and positive, “settle” and remain in our body. If you do nothing about them, sooner or later this will lead to various psychosomatic diseases. The easiest way to relax is physical activity. So start doing mini exercises at work. You can do it right next to your desk: squats, arm swings, jumping in place, etc.

If this option does not suit you, you can do it differently. For example, sitting at your desk, tense your entire body (or any part of it), then suddenly relax. Then tense again, but this time relax slowly. Find the state in which you are comfortable. You can also stretch every half hour or hour. Even small ones physical exercise will help relieve tension, get rid of negativity and switch.

Must have hobby

Besides work, there should be another activity in life that would truly captivate and distract you. So if you don't have a hobby, get one. Success in what you love and enjoy will inspire you and help you not to dwell on the negative.

Safe people

In the fight against negative emotions, who is next to you is extremely important. There should be so-called in your environment. safe people are those to whom you can tell all your experiences without fear and embarrassment, and they will not evaluate them, criticize them, or, even worse, blame you. In general, you need a listener you can trust.

One more tip. If you feel that it is difficult for you, do the “I am for you” exercise from time to time. Ask a loved one to sit next to you in silence for 15 minutes. During the process, he may periodically repeat the phrases “I’m here,” “I’m with you,” etc. As the psychologist explains, even the presence of another person gives a feeling of support and security. If you want to hug this person - hug, lean - lean, just touch - touch. Body contact is also very important to make it easier.

Days of silence

If you have a need for solitude, and at the same time you relax, then spend more time alone with yourself. Arrange for yourself the so-called Quiet days: Go into nature, turn off your phone, find a quiet place and meditate. Dialogue with yourself will allow you to deeply analyze your state, mood, actions and find the optimal way out of any situation. If you prefer to be in company, then get together with your friends more often.

Often, when we return home in the evening in a bad mood, we are unable to suppress negative emotions within ourselves, as a result of which our loved ones and, most importantly, ourselves suffer. Panic, aggression, irritability, all these unpleasant manifestations can and should be fought, because first of all, our nervous system suffers from this state of affairs, which is extremely difficult to restore.

Emotions are normal

First of all, you should come to an agreement with your body: crying is normal, just like being angry, offended, and tired of the company of loved ones. There is nothing wrong with the fact that you want to be completely alone, and most importantly, in silence. Stop blaming yourself for the fact that you desperately need personal time, which you can spend even lying in the dark with your eyes closed. Don't be afraid to be alone, don't be afraid of your emotions. Organize your intimate time and space, to which even family members do not have access - in silence, negative emotions will recede by themselves.

No idleness

If the weather or other circumstances force you to spend several days within four walls, do not leave yourself idle. If the first unplanned day off allows you to gain strength, then on the second, and especially the third day, there is a risk of irritability returning due to absolute idleness. In fact, laziness is speaking in you, there is always something to do at home: read books, organize wet cleaning, go through things in the closet - getting rid of the old and unnecessary will never hurt either, and will also add a feeling of lightness, both physical and moral. If an activity supports you and makes you feel more comfortable, do it without hesitation.

Let off some steam

The most famous advice, which you have probably heard more than once, in moments of anger, count to ten and exhale. In fact, upon closer examination, and most importantly when trying to use this method, it becomes absolutely obvious that counting to ten only fuels your irritation. But there are more active ways to throw out your negativity: stomp your feet, slam doors, hit the wall with your fists, you can just scream; with screaming, as a rule, most of the negativity comes out. If you are sad and sad, allow yourself to cry. If you are caught off guard by a panic attack, instead of aggravating your fear, trying by all means to control and keep it within yourself, shake your whole body, tremble, climb up on a cabinet or under a table out of fear - whatever you want, just don’t hold on to the negative emotion in yourself. And, of course, it is preferable to be left alone with yourself. There is absolutely no need for your loved ones to see you in this state.

Plan

Planning is a rather monotonous job that can take a lot of time, but at the same time calm you down and avoid emotional outbursts in the future. Just think, you have to important event- defending a project or an interview, it makes you feel melancholy despair. Think carefully about what escape routes are possible in case of failure, how much your life will change if something doesn’t work out the way you would like, and you will see that even with the most negative outcome, the apocalypse will not happen. Planning a retreat is another path to victory - don’t be afraid to create a plan “B”, because in the end, if you fail, you will be ready for it, otherwise, you will be doubly glad of a positive solution to the problem.

Take it as it comes

A Buddhist proverb says: if everything ends badly, then my worries will not help, but if everything ends well, then there is no point in worrying. Try to look at the problem from a detached perspective, because your excitement will change little; you only risk wasting your emotions uselessly, ending up with an unchanged ending. It is difficult to discipline your child if you yourself are boiling like a teapot. It’s better to try to accept his behavior as it is and give yourself and him time to cool down. Focus your thinking on acceptance rather than unreasonable expectations.

endure or fight?

Discomfort, trouble, anxiety, pain, suffering..."Negative emotions" is a rather vague definition that summarizes the emotions of this series.

Even people who consider themselves happy experience emotions from the “negative spectrum” of human experience. And although negative emotions are understood as a variety of emotions, they general property is that we feel something unpleasant, unwanted, “bad.” The strength of these experiences can increase from barely perceptible discomfort to a state of unbearability.

Throughout life, each person (consciously or unconsciously) develops his own strategy for dealing with them, giving his own answer to the question:

How to deal with negative emotions?

Avoid.

Some people feel that any experience is very difficult for them, hurts them greatly, or even simply “knocks them out of the rut” for a long time. At the same time, they feel that there are not enough resources to change the situation or cope with their emotions. Often such people choose the path of avoidance. Avoidance is an attempt to encounter as little as possible events, people, and even one’s own manifestations that can upset the internal balance. A person moves away from activities associated with negative emotions and stops at something.

When Masha was 8 years old, during a lesson in class, she raised her hand and went to answer the board. She knew the material well, but was excited by the opportunity to express herself and, under the influence of strong emotions, mixed up something. My classmates laughed, and the teacher gave me a C for an incorrect answer. Masha was ashamed of herself and offended by the C grade. At home, she received a comment from her mother: “Why did you volunteer to come to the board if you weren’t confident in yourself?”
Now Maria is 32 years old, she works as a junior manager in a small company. She could have become a manager long ago, because she is well versed not only in her work, but also in the work of the entire department. But no one knows about this. The fear of proving herself (and the expectation of possible shame) crosses out the possibility of her professional growth.*

Anton is 42 years old. He is a confirmed bachelor. Women happen in his life - for a day, two, a week... The longest romance in his life lasted 8 months and ended 23 years ago. Then the girl he really fell in love with went to his friend. He suffered a lot, he wanted to kill him, her, and then yourself. These feelings were even more acute than those he experienced at the age of five, when his parents divorced and his mother married his stepfather. It took Anton 2 years to recover from the failed romance. The wound from the loss, from the experience of betrayal, healed, but the scar remained. Now, as soon as there is a “threat” of getting closer to someone, the opportunity to become attached, Anton mercilessly breaks off the relationship. He is ready to sacrifice love, warmth, the opportunity to raise children, just so as not to again face the terrible pain of betrayal and separation.*

Use others.

Another possibility is to use the people around you to transfer onto them what is unpleasant and difficult to experience inside. Unconsciously trying to avoid contact with negative emotions within oneself, and unable to process them into something useful, a person feels anxiety, irritation or anger. On a conscious level, he connects these feelings with what is happening around him - with the behavior of loved ones, life circumstances, political system, etc. As a result, he does not try to truly understand the reasons that cause these emotions, and denies his contribution to what is happening: the defensive reaction is triggered instantly and unconsciously. The emotions themselves feel like a tangled, unpleasant, hand-burning tangle that needs to be gotten rid of by throwing it to someone else. In most cases, after this the internal balance is more or less restored. But loved ones suffer from the emotions splashed out on them. And then either loved ones become unhappy or try to communicate less. But negative emotions still remain strong.

Ivan Andreevich is the head of a department of a trading company. He studied a lot, he is very demanding of himself, he really good specialist. But his department has a serious problem: staff turnover, due to which the efficiency of the department as a whole is greatly reduced. Only one employee lasted more than two years. The rest either move to other departments or quit altogether. The reason is this: Ivan Andreevich is considered a tyrant, hated and feared. This surprises him and offends him a little, because he just wants everyone to work “normally.” Just like his father, who always scolded him (and even flogged him) for any offense (and anything could be considered a fault), Ivan Andreevich considers himself fair. After all, his anger is always directed at some imperfection of the employee. But he does not realize that the true reasons for his emotions are often not the actions of employees, but his own poor health, a deteriorating relationship with his wife, unconscious dissatisfaction with himself, the fear of being unsuccessful and losing the trust of the company's management. While “educating” employees, he does not solve the real problems, and people from the department keep leaving and leaving... *

Tatyana got married at the age of 18. She wanted to feel freedom so much that she accepted the proposal from the first person who made it, without thinking about her feelings. It was not easy for her as a child - she lived alone with her mother - a lonely and very anxious woman who made her daughter her only friend, her mother, her psychotherapist. Unconsciously, she used her daughter so as not to feel loneliness, anxiety, and fear for the future.
Tanya lived with her husband for only 2 years. He was unable to compete for Tanino’s attention with his mother-in-law, who called many times a day, with whom he had to spend all weekends and holidays. Finally, my mother began to feel bad and Tanya, unable to cope with the feeling of guilt in front of her “abandoned” mother, moved back to her... The return of her daughter cured her mother and the two of them lived for another 20 years until her mother died. All this time Tatyana was angry with her. But concern for her mother’s well-being and a sense of guilt and betrayal did not allow Tatyana to think about starting to live own life.*

Suffer and endure.

Sometimes a person realizes that he is sacrificing his own interests, and may even stop living his own life to save someone else. In some cases, you really have to sacrifice some of your interests (for example, when you are seriously ill close person). But quite often, sacrificing yourself and your interests to someone is not so much a tribute to severe necessity, but rather a passive way to cope with various negative emotions - anger, resentment, guilt.

In some cases, suffering acts as self-punishment. This is how a suffering person unconsciously copes with the feeling of guilt, which acutely manifests itself whenever he tries to think about his interests.

And sometimes suffering and self-reproach constitute a person’s secret pride. and feed his self-esteem. From the outside, such a person may look like a saint. Although it is not easy for his loved ones: they are forced to constantly feel guilty for wanting to realize their desires and follow their interests, while their loved one refuses everything in their favor.

Let's return to Tatyana from the previous example. Her mother unknowingly used her to cope with her anxiety and loneliness. When there was a threat that Tanya would break this symbiosis, my mother began to get sick. And then Tatyana experienced strong fear (of losing her mother, as well as causing her death) and guilt (for leaving her mother and for wanting to have her own life, as well as for the accumulated unexpressed anger at her mother). Fear and guilt led Tatiana to the outcome described above: she spent her entire life caring for her mother, supporting her, and giving up opportunities to build close relationships with other people.*

Elena Sergeevna is the mother and grandmother of a large family. She devoted her life to her family and children. While raising her sons, she almost gave up communicating with her friends and had no hobbies. Elena Sergeevna never demanded anything for herself. Having given herself to her children, now she doesn’t understand: why do her children feel unhappy?*

Use negative emotions to improve your life.

Emotions exist in a person’s life for a reason. Positive emotions let us know that something good is happening for us. Negative emotions are a signal that something is going wrong. It is important not just to get rid of them, but to understand this signal and respond to it.

When something turns out to be emotionally unbearable for a person, it can be as if a shutdown of emotions occurs: the person no longer suffers, but he also does not truly rejoice, and over time there is a feeling that life is meaningless, or a feeling of deadness, living life in the absence of life itself.

Few people want to experience physical pain. However, when a person actually loses the ability to feel pain for some reason, he is in mortal danger. He will no longer withdraw his hand when it comes into contact with a hot object... He no longer feels that serious inflammation is beginning... Having broken his leg, he will continue to walk, crushing the bones inside... In a word, he will not be able to respond to danger to life...

But what then to do with negative emotions? By avoiding them, we hide from the world and do not realize our potential. Using others to cope with them, we make loved ones suffer, and others simply leave us. By suffering and enduring, we sacrifice our lives.

An alternative to these unattractive options is inner work with your emotions. A person can do it independently or with the help of a psychologist. Of course, each case is individual, but in general this work goes through several general stages:

1. Awareness of which emotions are unpleasant or cause suffering.

2. Understanding what exactly causes them.

3. Determining what is happening can be changed.

4. Deciding what exactly you want to achieve and in what way.

5. Start of change.

Such internal work not only allows you to cope with negative emotions. It changes your life for the better and gives you reasons to be proud of your inner growth.

* The article provides examples of typical life situations.

Psychologist-psychanalyst
Training Analyst and CPT Supervisor

In my notes, I shared an article - research data that showing negative emotions “for release” is wrong and does not lead to inner harmony.

So what to do with negative emotions?

The most common emotions that destroy us are anger, rage, irritation, fear, resentment, jealousy, shame, guilt, grief.

In this article I will focus on the first of them, i.e. consider emotions anger, anger and irritation.

These emotions tend to arise when someone acts in a way that we don't like. There are 2 options.

• 1. When someone's actions actually violate our boundaries(for example, someone using our things or time without our permission and consent, or behaving in a truly offensive manner towards us).
• 2. Dactions do not violate our boundaries, but nevertheless make us angry or irritation(for example, a loved one does something with their life that we don’t like, or someone is offended in our presence).

In the first option, the emerging energy of anger should not be suppressed. The right thing to do is to use this energy to protect your borders, transforming it into courage. This must be done without aggression, politely but firmly formulate what you don’t like, and urge the offender not to repeat it again.

The problem arises when, instead of transforming into courage to protect our boundaries, anger is suppressed and goes inward, and we are afraid to tell the “offender” what we don’t like or, on the contrary, we show it through aggression towards him and claims.

Let's look at both of these cases. from the first option (a real violation of our borders).

1. For some reason we are afraid to defend our borders.
   Perhaps we are afraid of even greater aggression and conflict, or we are afraid of losing a relationship, getting fired, or some other change in our life. In this case, suppressing anger seems justified, but it is wrong and ultimately leads to even more problems. It will be useful learn self-love and self-respect, because with the development of these qualities, an understanding appears that you should not allow others to treat you badly, no matter who they are. It would be a mistake if, instead of learning to love yourself, you try to redirect this suppressed aggression somewhere. You will attract people who will “hurt” you until you take a lesson on developing self-esteem and self-love.
2. In a situation where it seems to us that we are being “offended”, we immediately respond with counter-aggression, starting to blame the person for his shortcomings.
   But such tactics never lead to improved relationships and spiritual harmony. Anger expressed in this way will destroy relationships, our health, and our destiny.
   The reason for this behavior lies in the fact that there is not enough unconditional love to another person and accepting him as he is, with all his shortcomings. Otherwise, we would calmly, without negativity towards him and aggression, defend our borders.

What to study here?
To love and accept others unconditionally, to understand that every person is free to choose how to live. Remember the rule: “Judge not, lest ye be judged” or “Let him who is without sin cast a stone.” No one was born to live up to our expectations.

And we do not have the right to punish a person with aggression because he does something wrong from our point of view. Your goal is simply to prevent him from destroying you, from harming you. To do this, it is not at all necessary to respond blow to blow; it will be enough to calmly and with self-respect learn to defend your boundaries and have the courage to change your life if necessary.

Now let's look at the second option - actions do not violate our boundaries, but nevertheless make us angry or irritation. There are 3 main reasons why this happens:

1. There is something in ourselves that we do not want to see or admit in ourselves, but when we see this quality in others, it irritates us very much. For example, if I cannot afford to rest, if the house is not cleaned, then I will be annoyed by the person who does this. This is how the mechanism of “psychological projection” works. The cure for this is self-analysis, awareness of the underlying causes of your emotions, acceptance of yourself with all your imperfections, and the development of unconditional love for yourself and others.
2. The way another person lives seems wrong to us, and we consider ourselves entitled to feel (and even express!) our dissatisfaction with him about what decisions he makes, what choices he makes. This often applies to spouses and grown children. This is based on fear and disbelief in their ability to live their destiny independently. Treatment is to get rid of excessive responsibility for the lives of other people, learn to trust the ability of each person to live their destiny in the way they need, and get rid of fears.
3. There is a reason why expressing anger will be justified - if injustice is being done to other people in your presence. And then this anger gives energy to protect them from this injustice. It is only important that at the same time you maintain inner calm, and anger is expressed only in external level. Remember the rule - “condemn the sin, but love the sinner.”

Negative emotions such as irritation, anger, anger, as a rule, show us our own imperfection and area of ​​development. These are just lessons that come to us through other people. If these lessons are correctly understood and followed, then these emotions will easily be transformed at the moment they arise.

Remember that “no one is your friend, no one is your enemy. Every person is your teacher." You need to learn unconditional love and acceptance of yourself and others. It’s not easy, but it’s absolutely possible, you just have to set yourself such a goal.

Finally, a beautiful idea from W. Dyer:

If you crush an orange, the only thing you get is orange juice. Not tomato, not plum, just orange.
So it is with life - no matter how much it crushes a person, if there is love inside him, then this is the only thing he will show. What's inside is also outside. :)))

Remember, if something happening around you causes negative emotions in you, then you don’t need to try to suppress them or do something about this world and “imperfect” people. You need to change yourself, develop your soul, and then the reasons for the appearance of these negative emotions will disappear.

Emotional Intelligence- the most important component of a full-fledged personality.

Not only a person’s state of mind, but also his success, motivation and aspirations depend on the ability to cope with negative experiences.

To learn to interact with yourself, it is important to be able to recognize and deal with negative emotions.

An unemotional person: why is he like this and what to do? Find out about this from ours.

The essence of the negative reaction

The word "emotion" contains the Latin root "moveo".

Literally it means "to move, to move".

- an instant action program embedded in a person’s subconscious.

Thus, a negative emotion is a person’s reaction to a situation that does not fit into his understanding of what is happening. A kind of trigger that forces enable defensive behavior.

In essence, a reasonable person - Homo sapiens- is driven by two powerful forces. This is the mind and emotions. At first glance, analytical skills seem much more useful than emotional reactions. However, evolution decreed otherwise.

For thousands of years, humans have faced situations where emotions were decisive. In the face of danger, our ancestors did not try to analyze what was happening. Long thoughts about how best to deal with the attacking predator could cost them their lives.

Instant emotions came onto the stage, followed by lightning fast solutions- defend, run away, attack, hide, etc. Feelings, danger and anger saved a person, gradually turning into an automatic reaction to danger.

Negative, or negative, emotion occurs instantly and almost automatically. It is unconscious, but contains colossal power. An individual, driven by such emotions, mobilizes all his forces - his verbal arsenal, physical capabilities, speed of reaction.

Modern man rarely faces a direct threat to his life.

Most negative experiences today "grow" from other sources.

The ancient “This snake will bite me” has transformed into “This boss is oppressing me.”

Emotions have evolved along with man, so today negative experiences are still caused by the same lack of money or an intrusive signal from a neighboring car at a traffic light.

A seemingly trivial situation provokes the same reaction that was once caused by an attacking predator. A person instantly responds with rudeness to an irritant and “rushes” at the offender.

Groups of feelings

Human consciousness multifaceted. To understand whether an experienced feeling is harmful, it is important to be able to recognize negative experiences.

Any emotional state of a person is regulated hormonal levels. In response to external stimuli, the endocrine system produces certain substances.

Simply put, in times of danger, adrenaline is released, and in moments of pleasure, dopamine is released.

But the range of feelings rarely provokes clear release of one hormone. Any emotion consists of many facets, just like the hormonal surge that caused it.

Recognizing a negative emotion is easy:

1. Most often it causes excitement. Even a seemingly passive one produces an active flow of thoughts and depressing images. Nervous system excited.
2. Impatience. Often there is a desire to act immediately. The inability to respond leads to tension. A subordinate who disagrees with the manager shakes his leg under the table or clicks his pen.
3. Inability to concentrate. Emotions overwhelm the mind, so logic is relegated to the background. There is no time to analyze, we need to act.

How dangerous is a state of emotional deprivation? find out right now.

Types of Negative Emotions

The range of human emotions - huge world feelings and experiences. It contains both positive and negative emotions.

What is negative? emotional states? List of basic negative feelings:

The list of negative emotions can be continued for a long time.

It is unlikely that soul scientists will ever be able to compile a complete list of negative feelings.

After all, emotions often intertwined creating new shades of experiences.

How to overcome worries?

If in the primitive world negative emotions saved a person’s life, then in modern realities outbursts of feelings can harm not only their source, but also those around them.

Allows you to fully activate logical thinking.

However Don't push your feelings into the background. It is important to recognize them and be able to cope with the most destructive ones.

Understanding the Source

To cope with negative experiences, it is important to understand the source that provokes them. More precisely, the source of experiences is the human consciousness itself, but the stimulus is most often the environment.

How to deal with negativity:

The proposed chain can be used not only in the described example. Distance yourself and evaluate your emotions as if from the outside. Consider negative feelings separately from yourself.

You are not what you think. Once you learn to think not “What a scoundrel!” but “I’m furious,” you will learn to control your emotions.

Stopping the Rage

Sudden rage becomes a real hurricane, destroying relationships and worsening well-being.

Imagine a situation where you are walking along the sidewalk and a passing car splashes you with water from a puddle.

You surely you will fly into a rage, because “we could have driven more carefully.”

The driver has already forgotten about you, but you carry your emotions home and will probably throw them out on the first person you come across.

If you feel like you're going wild, stop stream of angry thoughts and look at the situation from a different angle. Break away from the belief that your opinion is the only correct one.

Perhaps the driver is rushing to the airport or has just had a baby. Mix your anger with understanding or an appropriate neutral emotion. She will help extinguish the flames of rage.

Suppression of anxiety

Anxiety often comes out of nowhere. Excitement snowballs, and its owner is plunged into anxious thoughts. Often anxiety, fed regularly, becomes a habit.

As soon as excitement begins to draw images of disasters in our thoughts, we stop this flow. Mentally rewind time and analyze the moment when the first exciting emotion of the chain arose.

Important get to the very beginning of the process. Did you see the article in the newspaper? Did you hear a dog barking loudly around the corner?

As soon as the starting point is found, we begin to devalue the risk of an incident.

What is the probability what event from the newspaper will happen to you?

Are there other options for the development of events? Can I prevent this disaster?

A cold assessment of the situation and logical thinking will help in the fight against anxiety. Healthy skepticism will gradually teach you to analyze possible incidents from a position of logic, and not outbursts of emotions.

Ways to release energy

No matter how effectively a person copes with negative emotions, when they arise, they cause damage to their moral and physical state. Experienced often settles in the mind like a heavy burden. The offender was dealt with, the situation was resolved, and nervous tension still here.

How to get rid of it? The condition of the stretched string will be eliminated simple ways:

Negative emotions - natural human reaction to unpleasant situations. To prevent negative experiences from causing harm, it is important to be able to cope with them. The fight against negativity begins with awareness of your own feelings. Simple ways to relieve nervous tension will also come in handy.

Negative emotions - how to deal with them? 2 simple methods: