THE ULTIMATE GUIDE TO CONTROLLING NEGATIVE THOUGHTS & EMOTIONS,AVOIDING SELF HARM AND PRACTICING SELF LOVE {PART 2/2}

🤍 HANDLING NEGATIVE EMOTIONS & THOUGHTS 🤍 ◻️ ANGER 🌹 Pause before reacting—take deep breaths or splash cold water on your face. 🌹 Channel anger into movement (exercise, cleaning, or writing). 🌹 Challenge angry thoughts—"Will this matter in a week?" 🌹 Reframe the situation: "Is this worth my peace?" ◻️ SADNESS 🌹 Let yourself feel without guilt, but don’t dwell too long. 🌹 Do something comforting—listen to music, go outside, or watch a favorite show. 🌹 Interrupt sad thoughts by listing three good things in life. 🌹 Ask yourself, "Is this sadness based on facts or assumptions?" ◻️ LONELINESS 🌹 Reach out to someone, even if it’s a small interaction. 🌹 Engage in a hobby or learn something new to feel connected. 🌹 Reframe solitude as a chance to understand yourself better. 🌹 Challenge lonely thoughts—"Am I really alone, or just feeling this way?" ◻️ GUILT & REGRET 🌹 If possible, make amends and learn from the experience. 🌹 Accept that mistakes don’t define your worth. 🌹 Stop replaying the past—ask, "What can I do better moving forward?" 🌹 Remind yourself that everyone makes mistakes and grows from them. ◻️ ANXIETY & FEAR 🌹 Focus on what you can control instead of what you can’t. 🌹 Break overwhelming problems into small, manageable steps. 🌹 Ground yourself with the 5-4-3-2-1 technique (name 5 things you see, 4 you touch, etc.). 🌹 Remind yourself, "My fears feel bigger than they actually are." ◻️ SHAME 🌹 Challenge self-judgment—"Would I say this to a friend?" 🌹 Remember that nobody is perfect, and growth comes from mistakes. 🌹 Reframe the situation: "This does not define my entire identity." 🌹 Replace shame with self-compassion—"I am learning, and that’s okay." ◻️ JEALOUSY & ENVY 🌹 Turn envy into inspiration—focus on what you can achieve. 🌹 Stop comparing yourself—everyone has struggles, even if they don’t show them. 🌹 Remind yourself, "Their success doesn’t take away from mine." 🌹 Celebrate your own progress, no matter how small. ◻️ HOPELESSNESS & EMPTINESS 🌹 Remind yourself that feelings are temporary and will pass. 🌹 Set small, achievable goals to regain a sense of purpose. 🌹 Engage in something meaningful—helping others can bring back fulfillment. 🌹 Challenge negative thoughts—"Is this truly hopeless, or am I just stuck in the moment?” NOTE:-if the emptiness is due to depression,trauma,lack of purpose or emotion disconnection you can try CBT{Tell me if you need a guide on it as well} 🤍HOW TO CONTROL ANGER WITHOUT SELF HARM🤍{Personalised for @CHANGBINsaloon.May be helpful for some other people as well} ◻️ Pause First 🌹 Count to 10 before reacting 🌹 Take deep breaths (inhale for 4 sec, hold for 4, exhale for 4sec) ◻️ Release the Anger Safely 🌹 Punch a pillow or squeeze a stress ball 🌹 Do intense exercise (jumping jacks, running) 🌹 Write down your anger and tear the paper ◻️ Cool Down 🌹 Wash your face with cold water 🌹 Hold an ice cube in your hand 🌹 Listen to calm music or take a walk ◻️ Express Instead of Suppress 🌹 Talk to someone you trust 🌹 Say out loud: "I'm angry because..." 🌹 Use art or journaling to express feelings ◻️ Replace Self-Harm with Healthy Sensations 🌹 Snap a rubber band on your wrist instead 🌹 Draw lines on your skin with a red pen 🌹 Hold something textured like a stone or fidget toy ◻️ Long-Term Fixes 🌹 Identify triggers and work on them 🌹 Learn anger management techniques (meditation, yoga) 🌹 Get professional help if needed 🤍 DEVELOPING SELF-LOVE & CONFIDENCE 🤍 🌹 stop comparing yourself to others—your journey is unique. 🌹 replace self-criticism with self-improvement. 🌹 practice daily self-care (good sleep, food, movement). 🌹 challenge negative beliefs by reminding yourself of your strengths. 🤍 DAILY ACTION PLAN FOR EMOTIONAL RESILIENCE🤍 🌹 start your day with positive self-talk. 🌹 spend 5 minutes practicing mindful breathing. 🌹 identify and challenge negative thoughts. 🌹 engage in a physical or creative activity daily. 🌹 end your day with gratitude—focus on what went well.

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