Strong, negative emotions can be a help in situations where you need to protect yourself, such as during a serious medical emergency. However, when you experience these emotions outside these events, you might be holding onto them for too long, which can result in stress, anxiety, depression and emotional outbursts. Emotional decluttering helps you address these emotions before you feel overwhelmed by them.
You'll know it's time for an emotional declutter when you feel like you're in limbo or stuck in cycles that become monotonous and draining. Some signs it's time to harness your emotional Mari Kondo include:
Some of the best ways to kick-start your emotional decluttering journey include:
Self-awareness affords us the opportunity to regulate our emotions on our own. Through self-awareness, we start understanding our triggers and where our boundaries are weak, which means we can make the necessary changes for a more balanced emotional state. It's important not to become too self-aware, though, as it can cause you to overanalyze your responses and intellectualize your feelings. See your emotions as just as important as your intellect. You want to work through them, not cut them off entirely. To become more self-aware, take the time to:
Self-care is an important pillar of caring for your emotional state and should be an everyday part of life. This includes eating nutritionally dense food that works for your body, engaging in physical activities you find enjoyable and getting enough rest.
While you might not be able to avoid conflict or stressful events, it's important to be aware of possible triggers and where to set boundaries. Retired grandparents might be asked to provide free childcare for their grandchildren, especially when the parents are at work. This should be a mutually beneficial agreement, however, and the boundaries need to be clear for the sake of all the relationships involved. Another example might be dealing with technology. Instead of feeling stressed and anxious if you're not knowledgeable, pay for a service that provides the tech support you need or enlist the help of family or friends.
There are several ways you can express yourself, including creative writing, expressive dressing, singing and playing a musical instrument, learning effective communication skills and doing art. You can join art classes or crafting circles, or simply take a notepad and doodle to use art as a form of self-expression. Art therapy is lauded for its effect on emotional regulation. In fact, scholars use the Self-Expression Emotion Regulation in Art Therapy Scale (SERATS) to determine just how effective this type of therapy is.
Perfectionism can lead to inaction, procrastination or frustration. Instead, focus on the 70/30 rule. The 70/30 rule focuses on getting the job done rather than doing it perfectly. Aim for a good job 70% of the time, and consider the remaining 30% good life experiences. If you feel yourself sliding into the perfectionism trap, take a break to regroup and remind yourself of what's really important.
Mindfulness is a state of being where you're conscious of your surroundings and your response to them. Through mindfulness, you can bring your thoughts to the current moment instead of thinking of things in the past or that might happen in the future. Practicing mindfulness can help you:
Studies show that those who are quick to forgive have a better quality of life. They have lower stress levels, anxiety, depression and hostility. Ways to improve your rate of forgiveness include having empathy for the other person, understanding that no one is perfect and lowering your expectations. It's also important to forgive yourself to release negative emotions such as guilt and shame.
