Overview
A basic part of Cognitive Behavioral Therapy (CBT) is understanding how your thoughts deeply affect emotions and vice versa. The practice below (from Psychology Today’s website) reinforces how thoughts can easily trigger negative feelings. Has this ever happened to you? If so, there are often more choices available in how you first respond and feel than you may have realized. For example, if knee jerk overreactions dial up anxiety, resulting feelings (anger, sadness, etc.) can avalanche and shut you down. As an alternative, you could pause, take a few breaths, and just observe uncomfortable thoughts without judging or overreacting to them. This second method offers a powerful tool to neutralize negative emotions: let them recede, and feel better.
Do a Quick Mindfulness Practice
Right now, try to create some negative emotions in yourself. An easy way to do this is to watch a movie or online video clip with a sad or emotional scene. Or if you’d like to challenge yourself, you could imagine something in your own life—for example, failing at something, being embarrassed in front of a crowd, or observing an injustice experienced by others that bothers you.
Once you have drummed up some negative emotions, stop thinking about the negative experiences and just be. See if you notice any interesting body sensations, emotions, or thoughts. Practice not ruminating on the experience but also not pushing the emotions away. Just be with yourself until your thoughts and emotions trail off.
For full article see: https://www.psychologytoday.com/us/blog/click-here-happiness/201902/what-is-mindfulness-and-how-be-more-mindful
In summary, bringing up intense negative emotions and being with them (without having to react, ease anxiety, or fix anything) need not be feared or avoided. Our imagination can be our ally. It can help expose us to the dread and give needed practice for better ways of dealing with difficult thoughts and emotions.
It is important to know that you can choose to bring up negative emotions but NOT be ruled, hijacked, or slayed by them. By regular practice of handling painful emotions in new ways, you can become more facile/skillful in responding to what life or your mind dishes out. Best wishes in living more mindfully and imaginatively.
For more information about soothing an anxious mind, click here.