As the days grow longer, we slowly wake our bodies from winter's slow pace. Traditionally we start to focus on new goals for the year. While we often talk about detoxing our bodies, we seldom talk about how we need to detox our emotional body. Throughout the year we have built up emotional residue from relationship conflicts, failures at work, and other struggles we've had. Often we are unsure what to do with lingering emotions. Here are five exercises to clear out old emotions and feel lighter and more positive.
Letter Writing
This technique is especially helpful in letting go of negative emotions in past and present relationships. If you are carrying anger or sadness in a relationship but feel that you can't speak directly to the person, try writing a letter that you do not send. Let yourself fully express your range of emotions on the page. Tell the person how you feel and how they may have hurt you. This activity is not only cathartic, as you process emotions that accompany your writing, it is also helpful in having closure.
Stone Toss
You need to be by a stream, lake or the ocean. Collect ten small stones. The first five stones will represent aspects of your life that you want to change. They can be feelings, beliefs or situations. One by one toss each stone into the water, releasing what you no longer need. Then take your other five stones and think about what you would like to have more of. Maybe you want more joy or maybe you hope to to pursue a new passion. This exercises focuses on releasing and then filling up.
Art it Out
You don't need to be an artist to do this exercise but you do need some art supplies. Whatever medium you are drawn to—drawing, painting or mixed media (collage)—use it. The point is artistic catharsis. Basically express your feelings in art. If you are unsure where to start, try theme words. Draw a picture of anger. Paint your fear. Collage your sadness. For example, if you are feeling burdened, perhaps you would draw yourself climbing a mountain with a big sack on your back weighing you down. It doesn't have to be perfect because the point is to express yourself not become an artist.
Release the Balloon
In Walter Last's article,"Learning to Feel," he includes an exercise for forgiveness. The first step is to write out situations where someone has wounded you or you have wounded another person. Go through each situation and get a sense of any unresolved emotions. Imagine blowing up a balloon and having all your negative feelings enter the balloon. Tie a knot in the balloon and visualize it sailing away. Empty yourself from all negative emotions that you have been carrying. The final step is filling yourself with forgiveness and compassion towards the other person involved, as well as yourself.
Write It Out
In Baike and Wilhelm's study, "Emotional and Physical Health Benefits of Expressive Writing," they found evidence to support the idea that writing about traumatic events and stressful events promotes emotional and physical well-being (2005). Taking fifteen to twenty minutes daily to write about your deepest feelings helps to release, process and find meaning in your experiences. If you are unsure where to begin, take an emotion and write about anything that comes to mind. Follow the first thoughts that come to your mind without judging. Daily writing will help to not only release emotions but also will help you find solutions.
Spring is a time for cleaning. Clearing out negative and unresolved emotions leads to feeling more peaceful and calm.
Sources:
Baikie, K. and Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment. 11, 338-346. doi:10.1192/apt.11.5.338.
Last, Walter. Learning to Feel. Retrieved from the Internet on February 9th, 2011 from http://www.health-science-spirit.com/learntofeel.html
Meegan Simpson-Cooke - I live with my partner and step-children on the West Coast. My passion is reading about spirituality, particularly Buddhism. I write about ...
