How to let go of negative emotions

In this article I will explain how emotions are formed, what impact they have in our lives and how to challenge them. I will also show you techniques that will help you let go of negative emotions and replace them with positive emotions.

Understanding emotions

‘’What you think, you become’’- Buddha

In order to understand your emotions and be able to change them, it is essential to understand the way your brain functions.

Firstly, your brain is responsible to ensure your survival, not your happiness. Your brain is constantly looking to identify potential threats. Your survival mechanism gives more weight to negative events rather than positive ones.

Secondly, your happiness is influenced more by your attitude than external factors. External events only impact your happiness for a short period, then you revert to your normal level of happiness. This explains why a new gadget or a new car won’t make you happy for a long period.

Thirdly, ego can negatively influence your happiness. Ego is the self-identity you constructed through your life. Ego needs an identity to exist so it identifies through things, people or ideas. In order to make you happy, your ego needs to be fed constantly.


Understanding negative emotions

”Negative emotions like loneliness, envy and guilt have an important role to play in a happy life; they’re big, flashing signs that something needs to change.”- Gretchen Rubin

Excessive attachment to your beliefs can have a negative impact in your life and create suffering.

It is not the event that influences you emotions and thoughts, but your interpretation of the event. The way you interpret you emotions creates suffering, not the emotions themselves.

Emotions have an important role to play in your life; they are there to make you grow. Negative emotions are not there to make you suffer, but to tell you something.

Think of negative emotions the same way you think of physical pain. Your body signals you that something is wrong and you need to make some changes.

When you feel negative emotions, it seems impossible to be able to change them as you identify yourself with them. The trick is to understand that your emotions come and go.

The way you feel can influence all aspects of your life. The more negative you feel, the more you attract other negative thoughts.

Mental suffering is a creation of our interpretation of our emotions. We become obsessed with our own problems and we let them take over our life.

We dwell in the past we cannot change and worry about a future we cannot predict. We run in circles to fight a problem that mostly exists in our mind, but we are not doing anything to solve it.

A problem only exists when you label a situation as a problem and focus on it.


How to challenge negative emotions

”You are not what you think you are, but what you think, you are!”- William James

There are different things that impact your emotions. By practicing these techniques, you can improve the way you feel:

  • Improve your sleep. Sleep deprivation can negatively impact your emotions. People that sleep less than 6 hours per night are more prone to suffer from depression and anxiety and less able to enjoy positive experiences.
  • Change your body language and your face expression. By adopting a confident body-posture and smiling you can change the course of your emotions considerably. ‘’Fake it until you make it’’ or ‘’Act depressed and the feeling will follow’’. The choice is yours.
  • Exercise. Exercise has both short-term and long-term effects on your body and mind. Short-term, you can benefit from a boost in mood and self-confidence, whilst long-term, exercise improves your mental health considerably.
  • Meditate. Meditation can help you understand your thoughts and feelings by distancing yourself from them. Be an observer of your own thoughts and feelings.
  • Visualize. Your subconscious mind cannot distinguish reality from imaginary. By visualizing positive experiences and emotions, you condition your mind to produce more similar emotions.
  • Use words that express self- confidence. Use words that express certainty and self-confidence to change the way you feel about yourself. Avoid using words like ‘if, maybe, hope, wish, should, could’ and replace them with ‘I will, certainly, when, definitely, sure’.
  • Use positive affirmation. Use positive affirmation until your mind accepts them as true. Talk and feel like you are already what you want to become. Use present tense to express these affirmations.
  • Change your environment. The people you interact with, the movies you watch, the books you read, the place you live can have a positive or negative impact on your life. Look around and identify anything that negatively influences your mood.

How emotions are formed

‘’A man is but the product of his thoughts’’- Mahatma Gandhi

Emotions are the result of thoughts. You interpret events based on your personal experiences. You then identify yourself with the thoughts that arose. When you identify with your thoughts and repeat them, you generate an emotion.

The more you identify yourself with negative thoughts, the more they amplify and take control of your mind.

Negative emotions cannot exist without your interpretation of the event. Moreover, without identifying with the emotions, they will fade away.

Negative strong emotions require a process of repetition in order to persist. By repeating the negative thoughts that you have identified yourself with, you will condition your mind to experience the emotions associated with these thoughts.



”The greatest enemies of success and happiness are negative emotions of all kinds”. – Brian Tracy

The way you interpret events is strongly linked with the assumptions you hold about life. When things are different from how you expect them to be or assume they should be, you think negatively about them.

By looking deeply into your interpretation of events, you will understand why you generated the negative emotions and what you can change to avoid experiencing these emotions.


How to let go of negative emotions

”The emotions you once thought of as negative are merely a call to action. In fact, instead of calling them negative emotions… let’s call them Action Signals.”- Tony Robbins

First step is to accept your negative emotions. By repressing your emotions, you are actually allowing them to become part of your subconscious mind and subsequently, your identity.

Only when you become aware and accept your emotions, you can let go of them.

In order to let go of emotions you need to learn how to detach yourself from those emotions, to look at your emotion as you were an observer. Think as if you would have to describe them to someone else. This is best achieved with meditation techniques.

Moreover, don’t identify yourself with the emotions. Your are not your emotions, therefore replace saying ‘I am’ with ‘I feel’.

How to experience positive emotions

‘’We become what we think about all day long’’- Ralph Waldo Emerson

Thoughts, emotions and actions are linked together. Your thoughts generate your emotions, which influence your actions.

When positive thoughts are fuelled by positive emotions, you can achieve anything you put your mind to.

The best way to experience positive emotions is to express gratitude. Think of everything you are grateful for in your life.

Your subconscious cannot differentiate between reality and imaginary. In order to stimulate your brain to form more positive thoughts, you have to think of what you want as if you already have it.


Final thoughts

I hope this article helped you better understand emotions, how they can negatively impact your life and what to do in order to challenge them. By applying the techniques shown in this article you will be able to let go of negative emotions and experience positive ones.

If you have any questions, feel free to leave them below and I will be more than happy to answer them.

All the best,


  (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists)

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30 thoughts on “How to let go of negative emotions”

  1. This post is really useful for me to let go of my negative emotions. I’ve bookmarked it to come to it again.

    Thank you for helping so many people out there.

    Best Wishes

    • Hi Habib,

      Thank you for your comment. I am happy to see that my article helped you understand how to let go of negative emotions.

      Wish you all the best,

  2. Good information and very timely. With the COVID19 pandemic, so many people are feeling anxiety and stress from the major life changes. I like that you address happiness as a way of thinking. I’ve often heard that happiness is a choice and I do believe we can choose to see the glass of water as half full. At the same time, I feel strange telling someone they just need to choose to be happy. Your article gives me some powerful information to offer to those who might be struggling with negative emotions. 

    I think teens face even more emotional turmoil due to the changes in their lives mixed with those growth changes. Have you found your strategy helps teens as well as adults? 

    • Hi Diane,

      Thank you for your comment. I agree with you, no one can be happy by being told to be happy.  This article offers an explanations of how we feel the way we feel, underlying that all people are biologically inclined to feel more negative emotions. 

      By understanding the process of how our emotions are formed and  how to challenge and change them, it is easier to develop positive thinking. 

      I believe that understanding this information that I have explained in the simplest way, teens can benefit even more than adults. It is easier to learn to think positive and use this information when you are young and some personality traits are not formed yet, rather than change them when you feel they are part of your identity. 

      Kind regards,


  3. I really love your article since you hit on points that most people don’t realize that can change their emotions. I thought hypnosis for many years so your article cover some great points that can change emotions very quickly such as guided imagery and body language that has a tremendous impact on a persons emotions.
    Exercise, meditation and feeding yourself positive affirmations as you covered very well are very powerful. I am going to pass this article along to my sister who can really use your information at this time of her life. Thank you for great information

    • Hi Richard,

      Thank you for your comment. I am happy that you have decided to share the article with your sister. I am sure she will benefit from this information. Keep me updated.

      Kind regards,

  4. Wow 

    What a wonderful article, thanks for sharing with us. Going through this article I found it interesting and I learnt a lot from it. 

    Talking about emotions these are feelings that pops up in your  head like an ads popping up on the Internet. I have passed through this negative emotions and I have  I am trying  to overcome, my experience wasn’t  a  good  one it almost lead to death and ever since then any time I feel depressed  I just put a smile on my face. 

    • Hi Danny,

      Thank you for your comment and for sharing with us your experience. I hope this article will help you deal with all those negative emotions and learn how to be more positive. 

      Wish you all the best,


  5. I love this aspect of self development. I have learned so much in recent years about how it’s not only our thoughts that create things, but it’s the emotions that we associate and combine with those thoughts that really drive our manifestation, whether for our best interests, or not. To really master your life, you need to master your emotions, not just your thoughts. Great article, thank you for sharing!

    • Hi Gareth,

      Thank you for your comment. You have identified the most important idea underlined in this article: changing our thoughts and emotions can change our lives.

      Kind regards,

  6. Thank you so much for addressing this issue, Yoana.
    Negative emotions definitely have a way of peeking their ugly heads into even the happiest of situations. We tend to focus on what we don’t have, what we haven’t accomplished in life, and where we feel we should be at this point in our lives.
    We are all beautiful creatures. We are all intelligent, talented, and capable of fulfilling our wildest dreams. When we are faced with negativity, we definitely need to take care of ourselves, get enough rest. Great read!

  7. hellooo dear, 

    Wow I really like this post a lot, it really has been amazing.

    To every one who has read this post, I believe it teaches us on how to let go of negative emotions, and I must say putting it to practise isn’t really that easy, but I believe there is much you can achieve with the right information.

     I will surely follow your guide, thanks a lot.

    • Hi Skuchane,

      Thank you for your comment. I hope by following this guide you can achieve the best results. Keep me updated.

      Kind regards,


  8. Hello there, This is an amazing article that you have got here. Any thing negative has negative inputs or outcomes. Hence the need to curb negative emotions. Indeed it is our interpretation of the event or situation that cause the negative emotions, if only we can see things from a different perspective we can be rest assured that our emotions will be positive.

    • Hi Stevie, 

      Thank you for your comment. I am happy to see that you’ve found my article amazing. I hope to see you back here soon.

      Kind regards,


  9. Hello dear,
    Quite an informative review you have here on how to let go of negative emotions.. I must say that I really did find your post so informative and it’s so chock full of useful information that could help you get rid of negative emotions, and I can’t wait to dig deep and start  utilising them….

    Thanks for sharing have a great day

    • Hi Evansese,

      Thank you for your comment. I am sure you can benefit from this information in ways you haven’t imagined it. Keep me updated.

      Wish you all the best,


  10. Hi Yoana, what an informative and inspiring article you have here. I think I have to reread it a few times to take all the information on board. I am actually really passionate and interested in emotions and was excited to come across your article. My head is still spinning a little and I have to digested all the information you provided, highly informative indeed. I know it is good practice to try meditation, however, I have never been able to successfully do so.
    It is interesting in my experience and a fine line to balance your emotions in a reasonable steady line, for me it was anyway.
    I am lucky enough I never had to deal with depression, however, it used to be not so good to protect my balance and let externals elements influence my happiness level if you know what I mean. Growing older I am getting a little better in protecting it, but I think it will always be my weakness. For me, it is definitely important to be surrounded by positive, and happy people. I like to quotation that you are the average of the 5 people you are in contact with the most, just to showcase how important it is who you surround yourself with.
    I bookmark your article and will re-read it a few times to remember your tips so I can fully digest all the information.
    Thanks a lot for sharing this, I appreciate it.

    • Hi Jude,

      Thank you so much for your comment. I am very happy to see that this article has helped you understand how emotions impact our lives and what to do to change the negative emotions into more positive ones.
      It is a challenge we all have to face and there are days we have to remind ourselves that our emotions are only temporary and they will come and go.
      When it comes to meditation, it requires practice in order to fully benefit from it. I would recommend to start with guided meditation that will last at least 20 minutes.

      Wish you all the best,

  11. Hi Yoana,

    Your words make me think of the law of attractions by using the same method that we focus on the positive instead of negative. My friends introduced the law of attraction 15 years ago, since then, I practice every day to keep myself in a balanced status. I found that everything around gets brighter. Laughter, meditation, and exercise are also good ways to remain positive. 🙂

    I do think the biggest problem that people have is the comparison. We tend to compare with successful people instead of ourselves. If we only compare ourselves today with ourselves yesterday, we would be able to live happier lives from now on. Do you agree?


    • Hi Matt,

      Thank you very much for your comment. The principles of law of attraction are very similar to the ones described in the article. In order to change a though, we need to change the emotions that are attributed to that thought. That’s the reason why just thinking positive without feeling positive doesn’t work the same way.
      I agree with you. We all progress through life and find ourselves in a better place than we used to be. If we could stop comparing ourselves with someone else, we would definitely be more positive.

      Kind regards,

  12. How to let go of negative emotions is a very helpful guide, I become ill in my mid-thirties and negative emotions only increased my symptoms to become even more severe. I found the hardest part of getting myself on the right track again was to understand my negative thinking and emotions, I like how you explained what negative emotions are.

    A very helpful article


    • Hi Jeff,

      Thank you for your comment. I am happy to see that you have found this guide helpful. Hope to see you back here soon.

      Kind regards,

  13. Hi Yoana,

    What a wonderful article. This is such profound and important knowledge to share with other people.
    I think the world needs more positivity nowadays and to achieve that we all have to start with ourselves: working on our own mental health and mindset.

    I love that you put quotes in it, that refer to the theme you’re talking about.

    Keep up the good work!

    Kind regards,

    • Hi Catherine,

      Thank you for your comment. I am happy to see that you have found the information in this article knowledgeable and profound. Working on our mental health is he most important gift we can give to ourselves.

      Kind regards,

  14. Fabulous post. Love it. Emotion can have a huge impact in your results and in your life. We need to be in control and all starts with our thought as per the tips you gave. For me thoughts control your emotions so watch out what are you thinking through out the day. It it is negative thinking, shift it using those techniques. I’m trying to do it but it is an everyday exercise, we will be learning it forever. Thank your for sharing and great site.

    • Hi TGP,

      Thank you for your comment. What you have said is true, positive thinking is an exercise that needs to be practised daily in order to achieve the best results.

      Kind regards,

  15. Hi Yoana,
    I enjoyed reading the emphasis you put in in accepting your negative thoughts. It seems that not enough attention is paid to the first and most important step in dealing with difficult problems which is accepting that there is one in the first place. Most people are too proud to admit that their poor emotional health has a lot more to do with how they are formed inside of our own brain. Instead we look for external factors to shed the light away from the things we could do to help./
    What do you think are the best habits to develop to help improve our emotional well being ?

    • Hi Ali,

      Thank you for your comment. I am happy to see that you enjoyed reading my article. Your points are very valuable. We need to look inside of us before we look for external factors.
      I have revealed in the article the best ways to challenge and change negative emotions. I believe all of them are beneficial. However, depending on personal circumstances some might help more than others. Personally, I have found meditation, visualisation, exercise, improving sleep and using words to express self-confidence extremely beneficial.

      Wish you all the best,


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