Tips "sandwiched" and hypersensitive. Hysteria and how to release emotions How to release negative emotions

The children's psyche and nervous system are still being formed, so most children are very impressionable. Any little thing (from the point of view of adults) can bring a child out of balance.

Anger, anger, irritation, fear, heartache - children's emotions are too strong, they cannot cope with them (many cannot, even as adults). “Well, the bear’s paw came off, is it worth sobbing because of this? That's grief! - adults are perplexed.

Usually, an emotional outburst passes without a trace, the child is distracted, calms down, forgets, especially if there is a sensitive adult nearby who will help him.

But for some especially vulnerable children, emotional breakdowns are quite common. To drive feelings deep into, to suppress is dangerous. It is better to let them out in a way that is safe for the child and others. Talk baby. “Are you offended? Why do you think he (the offender) did it? Do you think he did it on purpose? The child should feel your support and understanding, you can not leave him alone with his grief. Let him know that he has the right to experience negative emotions, like everyone else. Gradually he will learn to manifest them in a civilized way.

It is advisable for active children, when they are angry, to be given the opportunity to express their anger with physical movements - let them tear up newspapers, throw pillows or toys on the floor, hit a ball or kick a sofa - any safe activity is good. Offer to arrange a competition - who will jump further, hit the ball harder, shout louder. It is common knowledge that the Japanese put up a rubber image of the boss so that an offended subordinate can kick him. And adult uncles do it with pleasure, and then they calmly go to work. Strong emotions need to be released. If you don't want neurosis and depression...

For children, play is a miracle cure. You can play with your child a traumatic situation with dolls, soft toys, cars. To begin with, take on the role of the “injured party”, that is, your child. Speak on behalf of his favorite toy: "I'm crying (angry, angry, etc.) because ...". Let the child help the toy, console, advise. If he doesn’t have words, ask leading questions: “Maybe I ... (do something, say, etc.)”. You can act as a "beating toy" - do not listen to your master, argue, annoy. Let the kid take out his anger on the naughty toy. The plot of the game and roles depend on the situation.

In the game, the kid has power, which he does not have in real life. He can punish, restore justice, show fear, which he is afraid to tell his relatives about. In the game you will see how your child sees the world and his family.

In role-playing games, you will get the opportunity to find out what problems are bothering the child. Bully in the group? Evil teacher? Jealousy for older/younger brother/sister? Family scandals?

Listen to your child, he so wants to be heard! Like all of us...

In this article, you will get 6 easy ways from a psychologist to control anger and aggression. But if emotions are constantly restrained, sooner or later they can result in illness or depression. Therefore, at the end of the article, you will learn how to safely show aggression without offending the interlocutor.

How to control anger and aggression - 6 ways

Sometimes in life we ​​are faced with a situation in which, for one reason or another, we do not allow ourselves to show aggression. Or we allow, but then we regret it. For example, we are angry with a boss or a client, but we cannot pour out this anger on him, because then we risk losing our job. A mother can be angry with a child, and a husband can be angry with his wife. If these relationships are dear to us, it is better not to show verbal or, even more so, physical aggression, and try to restrain ourselves. So how do you deal with aggression? I present to you six ways to control anger and aggression:

Method #1: Timeout

Take a time out. If aggression arose as a result of talking with a client on the phone - just go out after the conversation, get some air, think about something pleasant, pour yourself some tea, and your brain will immediately calm down and let go of the situation. If the aggression arose on the basis of, for example, a domestic conflict, you can do the same. Warn the interlocutor that you need to leave, and when you return, you can calmly and measuredly end the conversation.

Method #2: Swap places

Put yourself in your opponent's shoes. At the very moment when anger seems to fill your entire body and seeks to break out, mentally change places with it. Mentally stand in his place and answer your questions: Why did he say so now? What does he feel at this moment? Maybe he, too, is angry or offended? Or just didn't understand me? Or maybe I need to make my point clearer?

This will help you calm down. In addition, you will probably be able to look at the situation from a different point of view in this way and be able to resolve the resulting conflict. If you are worried about conflicts with your husband or wife, read this. It tells in detail about how to quarrel properly in order to build relationships.

Method #3: Breathe

Breathe in your belly. At the moment when rage overwhelms you and it seems that your head is about to explode, pay attention to your breathing. Have you noticed how you breathe? Take a few slow breaths in and out. Breathe in your belly. This will calm your body and oxygenate your brain. The head will immediately thank you with its calmness.
For anger management prevention, I recommend the fantastic mindful breathing technique. It lasts only 10 minutes a day and gives peace of mind for a lifetime. Sit or lie down on your back in a quiet environment where no one will disturb you. Place your right hand on your navel and your left hand on your chest. Breathe so that only the right arm is raised. You can also put a small book on your stomach and watch it rise.

Breathe deeply and slowly, belly, watch your breath. Try to slow down your thoughts. Think only of your breath. “Now I breathe in, my lungs fill with air, oxygen enters all organs ...” This technique is also called diaphragmatic or abdominal breathing. In addition to aggression, it helps to cope with panic attacks, fears and anxieties. Read more about this in this one. If you perform this technique daily, aggression will gradually disappear from your life once and for all.

Method #4: Visualization

At the moment when an aggressive state rolls over you, imagine yourself in a safe place. Remember a place where you felt good and carefree. It can be a sea or river shore, or a pleasant memory of how you were sitting with friends in a cafe. Imagine that you are there now.
If you are not strongly influenced by the place, then you can simply imagine being next to a person with whom you always feel good and calm. Imagine everything in detail: how you are dressed, what you are doing, what the situation is around. Returning to reality, your brain will let go of aggression.

Method #5: Logic

Turn on logic. Aggression, like all emotions, originates in the right hemisphere of the brain. The left hemisphere is responsible for logic. If you turn on the logic and try to analyze the current situation, the left hemisphere will activate, and the work of the right will slow down. The brain will let go of the emotion of anger, and you will calm down. In addition, analyzing the situation will probably allow you to resolve it.

Method #6: The Perfect Brawl

Quarrel properly. Fighting is a great way to resolve conflict. Ideally, a fight is always the starting point for a relationship to develop. The correct fight looks like this. First, it excludes the word "you". For constructive conflict, you need to fully focus on yourself. In psychology, this is called "you-message" (or statement) and "I-message". As a rule, people communicate exclusively with the help of “you-statements”: “you did everything wrong!”, “It's all because of you!”, “You are to blame for everything!”. This approach is fundamentally wrong, this quarrel will have no meaning, except for the expression of insults and reproaches by the interlocutors in relation to each other.

Start a fight using the I-statement: “I didn’t like that you…”, “I was upset because…”, “It hurts me to see…”, “I am not happy that…”. These words themselves are filled with emotions coming from you. The interlocutor already sees that he did something unpleasant to you. If he has even a little sympathy, then he will definitely hear you.
The main essence of the correct quarrel is that in it you, instead of shifting responsibility to another, concentrate on yourself. On their feelings, emotions, experiences associated with this conflict. Your interlocutor will immediately feel it. Suddenly, you stop blaming him and talk about your feelings. This will shift the angle of the conflict in the opposite direction and quickly bear fruit. The scheme of the correct quarrel is as follows:

1. You express the reason for your indignation with the help of "I-statements"
2. Connect your emotions
3. Discuss possible alternative behaviors of the interlocutor

For example: “I didn’t like that you came so late. It upsets me. I would like you to think of me and come on time next time.” First of all, you calmly convey to the interlocutor the reason for your indignation, express constructively what did not suit you in this matter. Then make sure you get your point across. If you are sure that the interlocutor heard and understood everything correctly, then you also calmly and measuredly express to him how you would like to eliminate your indignation. What needs to be done to make it the way you want, and why. If you do this all based on feelings and emotions (say what makes you uncomfortable and what would make you happy), then the interlocutor will not only be imbued with your feelings, but will probably do everything to resolve the situation in a way that is favorable for you.

During the time that I work as a psychologist, I have collected in one place tasks and exercises that lead to positive changes in a person’s self-esteem. The result was a small book - a practical course on the way to yourself. I called this book How to Love Yourself. At this link you can purchase it at a symbolic cost of 99 rubles. In it, I have collected the most working techniques with which I myself once raised my self-esteem, became confident and fell in love with myself. This book will not only help you learn to stand up for your boundaries without showing aggression, but in general will make your life happier.

What is the cause of aggression and how to eliminate it?

If you often experience aggression, anger or anxiety, then this means that you are not satisfied with the current state of affairs in your life. And there is a deeper reason for this than your current conflicts.

It is not easy to understand and realize this reason on your own; in most cases, this requires a specialist. I am a psychologist, and I conduct consultations via Skype. Together with you in a consultation, we will be able to understand what is causing your aggressive behavior and how it can be changed. you can find more information to get to know me better.

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Fear lies on one side of the scale - freedom always lies on the other!

How to Safely Be Aggressive Without Offending

I have shared with you ways to show how to deal with aggression. I hope that you will not just read them, but write it down for yourself, memorize or bookmark the page and apply these methods in difficult situations. But know that any unexpressed emotions always find a way out. That is, they inevitably pour into something. They, like energy, do not appear from nowhere and do not go nowhere.

That is why you need to, after applying one of the proposed methods of restraining aggression, tell the interlocutor calmly and measuredly about what made you angry. Say what exactly you were unpleasant to hear or what actions of this person you did not like and why.
If these words are spoken calmly and with reason, using the “I-message” and applying the correct quarrel method, they will be understood and heard by anyone, whether it be a taxi driver, boss, wife, child or store clerk. So you can determine for yourself what exactly hurts you. You will understand how and when people create a situation for you where you start to get angry, and you can regulate this process.

How to express aggression - 3 ways to release emotions

So, any emotion always finds a way out. If you have not let it come out, it will find a way out in your body. And emotions such as anger, fear, sadness, if we hold them back, destroy the body from the inside. Over time, this can manifest itself in the form of illness or depression. If you don't want the sickness consequences of repressing aggression, read on for how to safely release your emotions. Here, you restrained your anger, and then, if possible, said in words to the interlocutor that you did not like it. The last step remains - let your aggression out in action, find a way for you to express anger through the reaction of the body.
The best and guaranteed way is sport. Running, fitness, wrestling, dancing, jumping. An activity that brings you pleasure and at the same time works with the body, such as drawing, modeling, knitting, can also help. You can beat pillows or a pear. Shout out loud to your heart's content. In a closed car, in a forest, in a field, by a pond. If you want to cry, cry.

One of my acquaintances periodically goes to the river, where there is no one, beats his chest with his fists and screams loudly. This method works great too. In general, find your favorite emotional release method and use it regularly. You will feel relieved and your body will thank you. Safety, yours and other people's - this is the main boundary of the expression of aggression. Everything that does not go beyond this border can and should be done. Don't let yourself suppress your emotions. Give them a safe exit.

Conclusion

So, now you know much better how to restrain anger and aggression, as well as how to quarrel properly and release aggression after a quarrel. Let's summarize. If you feel like aggression is rolling over you, you need to go through three steps:

• In a moment of conflict, when you feel like raising your voice or arguing, use one of the methods that show you how to deal with aggression. For example, mentally stand in the place of the interlocutor. Visualize yourself in a safe place or with a nice person. Where you feel good. Take a timeout or turn on the logic. Also, diaphragmatic breathing is great.

• After that, calmly talk to the interlocutor using the method of correct quarreling. Apply the "I-message". Forget the word "you", take responsibility for yourself. Use the "I-message" to state the reason for your resentment. Then add the feelings or emotions that come to you. And in the end - come up with alternative options for the behavior of the interlocutor in this situation. Tell him how pleased you would be if he did this instead of this. Make no mistake, it works. If you do this technique correctly, calmly and with reason, your interlocutor will not only hear you, but also listen. He probably won't do it again. And if you always apply the method of correct quarreling, then the people around you will eventually reflect you and, imperceptibly for themselves, will also begin to quarrel correctly.
• After using any method of restraining aggression, despite how you managed to resolve the conflict, in the evening or the next day, be sure to give vent to your emotions by going to the gym or running in the forest, at the same time becoming even more beautiful and happier.
• To completely eliminate the causes of your anger and aggression, go through all the tasks of my practical, with the help of which you will learn how to competently defend yourself, resolve conflicts in a way that is favorable for you, and finally begin to change your life so that it suits you completely. Detailed description and link to purchase.

And don't forget to download my book How to Love Yourself. At this link you can purchase it at a symbolic cost of 99 rubles. In it, I have collected the most working techniques with which I myself once raised my self-esteem, became confident and fell in love with myself. This book will not only help you learn to stand up for your boundaries without showing aggression, but in general will make your life happier.

Each person is unique, and therefore it is not as easy as it seems to independently apply methods on yourself, how to restrain anger and aggression, as well as give them a safe outlet. Everyone has their own characteristics that lead to these negative emotions. I am a psychologist and I work with this problem. Individually, I help a person to understand his personal roots of the problem and make sure that it no longer bothers him. You can contact me for a psychological one, and we will analyze together where your aggression comes from, and I will help you learn how to build safe and harmonious relationships with others.

You can book a consultation with me via in contact with, instagram or . You can get acquainted with the cost of services and the scheme of work. Reviews about me and my work you can read or leave.

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Take care of each other and be happy!
Your psychologist Lara Litvinova

Yandex

Not all people have tantrums. Such an explosion of emotions is usually characteristic of easily excitable creative people. This explosion happens when it is necessary to release the tension that has been accumulating for a long time. Outwardly, a person is calm and behaves adequately, and then suddenly a breakdown occurs - this is the beginning of hysteria.
The reason for this may be the usual contradiction: the desire for something and the impossibility of satisfying this desire. Small children can serve as an example, since they still do not know how to control their desires.
It also happens that tantrum provokes an unexpected strong experience, a feeling of powerlessness and inability to do anything, as a rule, in a difficult period of life.

How can you help yourself?

The best way out for someone who broke loose if a tantrum happened is to “live” the situation like a theatrical production. That is, do not drive emotions deep, do not engage in analysis and self-criticism, but throw everything out, enjoy the pathos and pretense of your state. This is the only way to fully discharge.
But this is an extreme measure, when it is impossible to avoid an explosion. There is no need to use this method as an excuse for a quarrelsome character, and even more so for selfish purposes. If there is a feeling that a tantrum is close, you need to try to distract yourself. Now it’s easy to find a hobby for yourself that will help relieve tension from time to time.

How can you help if you are nearby?

Others can also help such an "explosive" person. The main thing here is to act wisely.
It is necessary to switch the attention of a person. A popular way is a slap in the face. But you need to use this method, based on the situation, so as not to aggravate. Some are helped by "reciprocal aggression" - when the person next to them acts like a hypertrophied reflection. This method is called the "Chinese mirror" - a person who has lost control of himself, as it were, sees himself from the outside. This is especially effective for calming children. This is shocking to some extent and makes you switch.
The main thing is not to forget that in a state of hysteria a person can harm himself and others, so you need to remove sharp and heavy objects from his field of vision.
If the one who is nearby is physically stronger, he can take the “tantrum” under a cold shower, splash water in his face. This is both good for distracting and holding back emotions.
If a tantrum began in a small child, you can show “reciprocal aggression”, but direct it at yourself: hit yourself. The child will feel that he caused this pain, calm down and regret it.

What to do next?

As a rule, a person after such an emotional outburst feels confused, devastated. When he comes to himself, he does not remember well what he did and how he behaved. There is no need to be indignant and scold a person, all the more so, to play a joke: it is especially difficult to remain misunderstood after such a state. It is best to give him a sedative, for example, hawthorn, motherwort or valerian, drink tea, warm, put to bed.

Why do we feel sad, panicky, depressed, lose energy and zest for life? Our mind can find a lot of reasons for these negative states - from changing weather, rising prices and job loss to PMS * and the notorious "got up on the wrong foot." But are these unpleasant events the real causes of our unrest? Or are they just triggers that launch certain processes within our BODY-MIND system, which in turn leads to changes at the level of emotions? If this is so, then there is a hope to deceive the program and not fall into an emotional hole when not the best times come.

The secret of the new approach is quite simple: you just need to accurately identify the harmful emotion when it comes, and express it 100%, without delaying the case. Then your system will quickly be freed from negative energy and will give an opportunity to be born inside you something new - positive, lively and creative. It is only important to do this in a safe environment where you will not cause physical or emotional harm to anyone - at home alone or in an emotion work class. Practicing this approach, you cease to be afraid of the onset of sad events, failures and failures, but simply live and enjoy life, going through your experiences and boldly meeting with completely different situations. Sounds tempting, right? What a relief that you can stop curbing your racing mind, telling yourself that everything is fine, resorting to tranquilizers or pretending that you are strong and you don’t care! You just need to find the time and space where you can face what is really happening to you and let it out.

Osho, an Indian mystic of the 20th century, noted that living in an environment of constant control and tension, a modern person literally stuffs himself with emotions just like a butcher stuffs a sausage, and then he still tries to move and even fly on this sausage. The problem is that the sausage has neither wheels nor wings, and even if they did, they would definitely take you in the wrong direction. Until you release all the contents from the sausage, it will not be possible to take off under any circumstances. Neither asanas, nor mantras, nor enlightened masters will help - you yourself will have to take yourself to a certain place and lead you to where they shout and kick. And this is already almost 50% success, since the energies of other people will create a field in which it will be much easier to find you and express what is suppressed inside. You can carry out such an operation alone, but it’s better when you gain some experience and working with emotions becomes a daily cleansing procedure for you.

Perhaps it is difficult to agree with what we are talking about right away - after all, the mind has been tuned in for centuries to fight feelings and emotions, and the mere thought of giving freedom to emotions makes it feel nauseated and dizzy. By the way, these are not uncommon symptoms for beginners to practice emotional release techniques - after all, from early childhood, we are all literally poisoned by other people's ideas about life, conditioning, expectations and anxieties. The child's natural reactions to the limitations of his energy - anger, rebellion, despair - are usually severely suppressed by others, and these emotions, being unexpressed, go deep into the subconscious. Hence, in adulthood, there is often a feeling of constant anxiety, tension and irritability in the absence of real access to genuine anger or rage. Only a small fragment of the trunk is shown outside, while its owner - a huge elephant - is fast asleep in the darkness of the unconscious.

If you're willing to take on the experiment and pull it all out, you'll have to put aside any notion that emotions can be dealt with through observation, analysis, or even enlightenment. It may be possible, but much later, when the light of consciousness can easily penetrate into the deep layers of our psyche - for this to happen, you must first thoroughly clean the rubble and take out the mountains of accumulated garbage from there. The most effective tool in this regard is Osho's Dynamic Meditation, a generous gift made by the Indian mystic to modern humanity. This is a deeply scientific technique that Osho has been developing and honing for many years - perhaps this is the secret of its powerful transformative effect.

Dynamic meditation is done early in the morning on an empty stomach and consists of five stages of different duration. The whole process takes one hour and is accompanied by special music that helps in the process of practice. The most important elements of dynamics are intense breathing, catharsis (expression of emotions), energy uplift through jumping, silence and dance.
Most of the disputes and fears among beginners to practice are caused by the second stage of the dynamics associated with the direct expression of repressed emotions - people worry that a flurry of pain or anger will overwhelm them and literally drive them crazy. Osho spoke about this: “When the body is absolutely not subject to suppression, then all the tightness that has accumulated throughout your life is thrown out. This is called catharsis. A person going through catharsis can never go mad; this is impossible. And if a madman could be forced to do this, he would become normal. The person who went through this process went beyond the madness: the potential seed was killed, it was burned during this catharsis.

Even a single performance of Osho Dynamic Meditation can start a process of deep changes within you, not to mention what kind of transformation can occur if you practice for a month or two. The secret of success is to put aside the mind full of skepticism and perform the technique at 100% - then change will not take long. Almost all dynamic meditation practitioners report that they become more calm, centered, resistant to stress and changes in life, more joyful and satisfied. By releasing strong negative emotions in a safe environment, relationships with others become more peaceful, loving, and creative. It is clear that this practice requires constancy - ten minutes allotted for catharsis is not enough to fully express the anger, pain or tension that has accumulated inside over many years of suppressing any manifestations of vitality in oneself. Osho considered socialization and upbringing to be the main culprits of the emotional problems of people in the modern world:

“Our civilization taught us to suppress ourselves, to keep everything in ourselves, so all this goes into the subconscious and becomes an integral part of the soul and destroys our entire being. Any manifestation that is repressed becomes a potential seed of insanity. This must be destroyed. The more a person becomes civilized, the more chances he has to become mad. Only he can enter into meditation who has gone through catharsis. You must be completely cleansed; all rubbish must be thrown out."

In order to better clear the internal blockages and deepen the practice of dynamic meditation, you can use a battery of techniques that will help relieve the burden of suppressed emotions. AUM meditation, gibberish (gibberish), laughter meditation, Osho meditation therapies (Mystical Rose, Out of Mind, Born Again), pillow beating, catharsis on the back and many many others will certainly release your negative energy and free up inner space for something. that's completely new.

For example, the "enemy-friend-coach" technique, which we often practice in Emotional Freedom seminars, is an excellent tool for this kind of release. A brief description of the technique is as follows: you remember one person in your life with whom you still have strong emotions connected. It can be someone from your present - a friend, partner, husband, wife, colleague, boss - or from the past - a mother, father, teacher, relative, etc. The main thing is that a thread of unexpressed strong emotions and feelings still connects you with this person. You tell your partners in the exercise about this person, describing him and the situation as a whole in as much detail as possible. The next step is to choose one of the participants to play the role of this important person for you, and the task of this partner is to play his role as fully as possible, provoking you and helping you express the remaining negativity, pain or disappointment to the fullest and without a trace. Two other participants help you in the roles of friend and coach, keeping the process alive until all emotions have been expressed. At the end of the exercise, you lie down in relaxation and receive a light loving massage from your partners to the calm, soothing music, allowing the awakened energies to lie down inside ...

After this powerful exercise, many old topics leave your emotional memory forever, stopping pushing you to impulsive actions and rash actions in relation to people close to you. Paradoxically, you can practice many cathartic techniques at home without fear that vigilant neighbors will call the police squad to help. To do this, there is a variant of "quiet" dynamics or silent catharsis: you express all emotions through facial expressions and body movements, without making heartbreaking sounds. You can make faces, make scary faces, take the most unthinkable poses, kick your feet and hands in the air - the main thing is to move intensely for 10-20 minutes, while remaining in touch with what emotions and feelings rise inside you. This method is sometimes even more effective than the "loud" version, and can bring a deep release from the emotional burden.

In fact, any techniques and tools that can help clear your inner sky of thunderclouds and let the sun of your soul shine are worth starting to practice. After all, only when we get rid of everything superfluous that literally obscures us from ourselves, only then can we become those beautiful, open, loving, full of energy and beauty beings that we came to this earth with. Isn't that a reason to try?

*PMS - premenstrual syndrome, a state of increased nervousness that many women suffer from

Quotes from Osho's book "The Great Challenge"

Sedona is a method (Emotion Release Method) developed by Lester Levenson. Lester Levinson was a very successful producer when he unexpectedly found himself in a clinic with a whole range of cardiovascular diseases. Doctors prophesied that he would soon die or (and) be bedridden for the rest of his life. But L. Levinson decided for himself differently. He realized that all his problems have their key on an emotional level. Therefore, he developed and applied for himself a very simple and very effective method of "release of emotions."

Most people use three ways to deal with their feelings and emotions: suppression, expression, and avoidance.

suppression is the worst method, because repressed emotions and feelings do not go away, but build up and fester inside us, causing anxiety, tension, depression and a whole host of stress-related problems. The repressed energy of these emotions eventually begins to control you in ways that you don't like and can't control.

Expression It's kind of like ventilation. "Exploding" sometimes or "losing patience" we are freed from the yoke of accumulated emotions. It may even feel good as it translates energy into action. But this does not mean at all that you have got rid of these feelings, this is just a temporary relief. In addition, the expression of our emotions can be unpleasant for the person who receives it all. This, in turn, can cause even more stress as we begin to feel guilty about hurting someone by expressing our natural feelings.

Avoidance is a way of dealing with emotions by distracting from them through all sorts of entertainment: conversation, TV, food, smoking, drinking, drugs, movies, sex, etc. But despite our attempts at avoidance, all these feelings are still there and continue to take their toll on us in the form of tension. Thus, avoidance is just one form of repression. At present, it has already been proven that various emotions and desires are reflected in our body in the form of clamps (tension, spasms) in very specific areas. By the way, the methods of the so-called "body-oriented psychotherapy" are aimed at getting rid of these clamps, sometimes giving absolutely fantastic results, unattainable by medicinal methods.

Even systematic exercises for the complete relaxation of all muscle groups (the method of progressive relaxation) gives very good results in improving the psyche and body and significantly improving mental abilities. Since literally every cell of our body has its own representation in our brain, and any tension in the body, of course, has a corresponding zone of excitation in the brain.

Thus, the more such zones of excitation, the less resources the brain has for normal mental activity. It is interesting to note that, according to this theory, "good" feelings and emotions are almost indistinguishable from "bad" ones, and also have their representation in the body and brain. Therefore, the method of releasing emotions is aimed at working with all types of emotions. Long-term practice of its application has already proved the effectiveness and necessity of such an approach.

This is a powerful method of training the brain to achieve harmony and even speed up thinking, implemented without any technical means. This is the healthiest way to deal with your emotions. This technique has an cumulative effect. Each time you release emotions, a charge of repressed energy (additional brain areas) is released, helping you to think more clearly in the future, to be more able to act in all situations in a more calm and more productive and healthy way.

Over time, by releasing more and more repressed energy, you can reach a state of equanimity in which no person or event can throw you off balance or deprive you of a state of calm clarity. Everyone who practices this method notices very fast positive changes in mental and physical condition. In addition, their life goals and plans became clearer to themselves and more positive.

You should not think that as a result of using the method, a person becomes like an insensitive doll, on the contrary, you regain the ability to experience strong and pure emotions, as in childhood, but without "sticking" to them for a long time. Also, there is no need to specifically practice this method all your life with every emotion. After about three weeks of regular classes, the method is transferred "to the machine" and stays with you forever. In the future, it will be enough just to pay attention to your feelings for a natural automatic release to occur.

Step one:

Focusing. First you need to focus on some problem area in your life - something that needs urgent solution. Perhaps this is a relationship with a loved one, parents or children; it could be about your job, your health, or your fears.

Or you can simply ask yourself, "What are my feelings right now? What emotions am I feeling right now? You can focus on the problem either before or after the training session. One way you can find out which problem area is you need to work, or what you really feel right now is to go to "zero level", that is, to simply relax deeply (using whatever technique is available to you).

Step two:

Feel. Once you've hit zero, consider what problem you'd like to tackle. With focus, identify your feelings about the problem. Once you have completed the first step, address your actual feelings directly. Ask yourself: "How do I feel now?". Lester Levenson discovered that all our emotions and feelings can be divided into nine main categories, or feelings.

Apathy. Many other emotions and feelings are the result of apathy or accompany it. When we ask ourselves how we feel, we can use words such as: boredom, uselessness, lack of self-care, coldness, alienation, indifference, defeat, depression, discouragement, disappointment, exhaustion, forgetfulness, uselessness, hopelessness, joylessness , indecision, indifference, laziness, loss, loss, denial, numbness, depression, impotence, humility, resignation, stupor, disorientation, stuckness, fatigue, absent-mindedness, uselessness, senselessness of efforts, low self-esteem. All this, according to Levenson, is a kind of apathy.

Woe. We can use words such as: abandonment, resentment, guilt, mental anguish, shame, betrayal, despondency, deceit, constraint, helplessness, heartache, rejection, loss, longing, loss, sadness, misunderstanding, breakup, pity, I am unhappy , repentance, rejection, remorse, sadness.

Fear. Varieties of fear include: anxiety, preoccupation, caution, forethought, cowardice, suspicion, timidity, foreboding, confusion, anxiety, nervousness, panic, fright, unsteadiness, shyness, skepticism, stage fright, tension, driven out.

Passion. This is the "I want" emotion. We can feel: anticipation (premonition), craving, need, desire, wandering, controllability, envy, futility, greed, impatience, manipulativeness, neediness, obsession, pressure, ruthlessness, selfishness, malice.

Anger. We can feel: aggressiveness, irritation, reasoning, defiance, exactingness, disgust, ferocity, futility, fury, hatred, intolerance, jealousy, insanity, significance, insult, rebelliousness, resentment, indignation, rudeness, anger, severity, stubbornness, stubbornness, sullenness, vindictiveness, anger, rage.

Pride. We can feel: exclusivity, arrogance, arrogance, boastfulness, giftedness, contempt, insolence, criticalness, choosiness, condemnation, righteousness, inflexibility, pride, snobbery, luck, superiority, unforgivability, vanity.

Bravery. The types of feelings can be the following: enterprise, adventurousness, liveliness, agility, competence, purposefulness, awareness, confidence, creativity, audacity, courage, courage, determination, energy, happiness, independence, love, motivation, openness, faithful, positivism, resourcefulness, self-sufficiency, stability, solid, strength.

Acceptance (approval). We can feel: balance, beauty, compassion, pleasure, delight, enjoyment, admiration, empathy, friendliness, tenderness, joy, love, openness, receptivity, security, understanding, surprise.

World. We can feel: peace of mind, balance, completeness, freedom, fulfillment, perfection, purity, peace, serenity, tranquility (lack of physical tension), integrity.

Step three:

Identify your feelings. Now, with this list in mind, determine how you really feel. Open yourself, become aware of your physical sensations - do you feel tightness in your chest? Stomach tension? Feeling of heaviness? Heartbeat? As you become aware of your physical sensations, use them as key points to explore your feelings. What word comes to your mind?

When this word comes to mind, try to determine which of these nine categories your feeling belongs to. Levenson found that the process of releasing feelings is much more effective when feelings are released in their most "pure" or "distilled" form, as one of the nine designated words. For example, while exploring your problem area, you may decide that your feelings are "hesitation" or "anxiety".

You can then release your indecision or anxiety and feel some relief. However, if you trace these feelings back to their source, you will find that they are more in the category of fear than indecision and anxiety. By releasing your fear, you will find that the results are much more dramatic and powerful. It's like attacking a problem at the root, or pinching off only a portion of the top branches.

Step four:

Feel Your Feelings. Once you have identified your true feelings about your chosen problem area and traced them to the bottom, begin to feel your feelings. Let them fill your entire body and mind. If it is grief, you may burst into tears or even sob. If it is anger, you may feel your blood boil, your breathing change, and your body tense up. This is wonderful - this is the time to fully experience your feelings and emotions.

Step five:

Could you? Now that you're really feeling your feelings about a problem area in your life, ask yourself, "Will I be able to let go of these feelings?" In other words, is it physically and emotionally possible for you to let these feelings leave you right now? Think about it.

Begin to realize the deep difference between yourself - your "I" and what this very "I" feels now. Sometimes you may feel that your feelings are some kind of energy charge that is in the same place as your body, but in fact, is not your body. Or is it a shadow image that is slightly out of focus, unlike your real self.

In one way or another, at some point, you will clearly feel that your feelings are not really your feelings. And as you begin to feel the difference between your feelings and your "I", you may notice that it is now possible for you to let go of those feelings. If it is still unacceptable for you to part with these feelings, feel them for a while. Sooner or later you will reach a point where you can say to yourself, "Yes, I could let go of these feelings."

Step six:

Will you let them go? If you could let go of these feelings, the next question you would ask yourself would be, "Will I let go of these feelings?" Think about it again. Often, having a full opportunity to "let go of feelings" we, in fact, rather "choke" for them. You may find yourself thinking, "No, I'd rather keep these feelings than get rid of what I'm feeling right now." If so, then continue to feel what you feel now. Sooner or later, you will reach a point where you can honestly admit to yourself: "Yes, I would let these feelings go."

Seventh step:

When? If you were to let go of your feelings, the next question you would ask yourself is "When?" Similar to the previous steps, at a certain point you will respond, "I would let these feelings go now."

Step eight:

Liberation. When you said to yourself, "Now," let go of your feelings. Just let them go. In most cases, you will actually feel a physical and emotional release when you let them go. You may suddenly burst out laughing.

You may feel as if a heavy burden has been lifted off your shoulders. You may feel a sudden wave of cold run through you. Such a reaction means that all the energy accumulated as a result of experiencing these feelings is now released and became available to you, as a result of the release of feelings that you just did.

Step nine:

Repetition. When you release your feelings, you will want to test yourself: "Are you feeling any feelings?" If any feelings are still present, then go through the whole process again. Quite often, release is like opening a faucet. You free one and immediately another appears.

Some of our emotions are so deep that they require multiple releases. Release as often as you can until you find that you cannot detect any sign of emotion in yourself.

Liberation of desires.

After sufficient practice of releasing emotions, progressing in each session from specific feelings to one of the nine basic emotions, you may find that it is even more useful to appeal to deeper levels of your "I" - claims of your EGO - desires.

According to Levinson, the source of all our emotions, broken down by us into 9 basic categories, are two even deeper levels - desires. I - desire for approval, self-affirmation; II - the desire to control. Each act of desire is an indicator that you do not have what you want. In the words of Levinson, "What we don't have is hidden in our desires." It can be confusing at first: what's wrong with wanting approval and control? In fact, as already noted, wanting means not having. It turns out that often the desire to have something actually does not allow us to have it.

Great desire.

Those who have conscientiously gone through all the levels and want to go even further, eventually come to the conclusion that at the heart of all our desires lies one great desire - "the desire for security." Working through this desire after a while takes us to a new transcendental level, described in various esoteric teachings, as the highest level of enlightenment. A person who has reached this level manifests various extraordinary abilities and abilities.