18 Feb 2020
Letting Go of Negative Emotions

Letting Go of Negative Emotions Techniques

This post will be sharing several different methods of How to Let Go of Negative Emotions

Denying Emotions Increases Pain, Frustration, and Depression

When you first start facing your #emotions, you may not want to acknowledge them or even deny that they exist. You’ll tell yourself lies like you can’t handle them. The other thing you may do is #suppress your emotions, pushing them down and burying them. Today I talk about denial and explicitly denying emotions and the different challenges this creates.

Your brain has created safety in some form for many years and has helped you block it. You may think something is holding you back but you don’t know what it is? As you start facing the hidden emotions, it’s hard but your mind opens up.

Today I share with you how I avoided getting angry, frustrated, overwhelmed.

It starts with this: “My Oh My, That Smell”

Three weeks ago, my beautiful wife, Reneé, noticed that there was a more massive puddle of water right next to the dishwasher. She immediately called everyone in to see who spilled the water and did not clean it up. After each child and myself said we did not spill water, she looked closer.

I pulled the dishwasher out and was blasted by a putrid smell. For several weeks, we kept smelling something, and we thought it was the trash. We took it out, nope, still had the smell. We made sure to clean the sink with orange oil, still stunk. However, now the orange smell was starting to mask the stench. We assumed it would just take some time to go away.

We went about our business thinking we had fixed the problem. A couple of days and then a week, we would still get that awful stench. It was truly disgusting. We never could fix the problem and then …

We realized that our dishwasher has been leaking for quite awhile and the mold and stagnant water was the culprit, EEEEWWWWW!

The water had crept up the wall, damaged the wood and soaked the insulation. I called my friend to see if I could borrow his industrial fan. I removed the drywall, drilled holes about two feet above the watermark and turned on the fan.

The fan was so loud It was impossible to hear anything so we would turn it on every night for the bedtime hum.


After moving the dishwasher, cutting out the drywall, drilling holes above, the smell is gone, which takes me to a lesson learned.

You will have different challenges and struggles, but if you’re not dealing with the core issue, it will never get resolved. If you don’t work on your negative emotions, you will never find the peace and healing you’re seeking. Negative emotions don’t serve you. Negative emotions will hold you back and give you a lot of surface problems.

The core to most problems is your negative emotions.

Healing the Core

If you want to get rid of the negative emotions and find healing, you must do this.

  1. Get several pieces of paper and a pen or pencil.
  2. On the top of the paper, write:
    1. I am feeling (insert emotion) because…
      Express yourself in detail about how you are feeling, DON’T HOLD BACK. It’s critical that you express yourself in detail. Allow your mind to take you wherever you want to go, because somehow that negative emotion is connected.
  3. After writing your feelings down, tear up or shred the paper that you just wrote on.
  4. As you are throwing it away say out loud,
    1. These negative feelings do not serve me, so I’m choosing to let them go.
    2. Drop them in the trash.

Fill the Space

Now that you have gotten rid of a negative emotion, it’s essential to fill the space with positivity. You can:

  • Write at least a half page about how you have gotten rid of the negative emotion and how amazing you are. (This is the most effective for people)
  • Play positive music (Make sure lyrics are uplifting and positive.)
  • Listen/read motivational talks and quotes.
  • Read your declarations.
  • Stare at your vision board for 5 min.
  • Read scriptures or spiritual text.
  • Sing and Dance
  • Go outside around nature.

You’re amazing, believe it.

Today I share a technique that I have been using with the women I work with and also my children to let go of emotions. I help them to visualize the pain or emotion. This technique is powerful and easy to do; however, it will take some practice and commitment.

I’ve used this method to let go of anger, anxiety, sadness, etc.

The video is different from the article. Please read the full article to better understand how to do this amazing technique of getting rid of Negative Emotions.

Negative Emotions Will Hold You Back – Get Rid of Them!

I have been learning a lot and one of the gems I learned a while ago and have created a couple of different videos on is this gem is, ‘Getting Rid of Negative Emotions.’ There are pent up emotions inside you that are holding you back and today I discovered a new technique to manage your emotions.

Identify An Emotion

First you must identify the negative emotions. There are over 4,000 emotions you can choose from so we will focus on just one to teach you the principle behind it. The emotion I’m going to choose is angry. Here’s what I want you to do:

On a piece of paper write this sentence, “I feel angry about (insert the topic) because…

You choose the emotion and insert the topic but allow your mind to go.

Give Details Surrounding Your Negative Emotions

Here’s the beauty of this. Now anything that you’re angry about, write about it and follow the story allow your mind to let it go, write it all down. Don’t worry if it goes off on what seems like a tangent to you. Allow your mind to release the angry emotion that has been connected, even if it doesn’t seem relevant, go with it.

Here’s an example of this. I’m not going to got through the full work through but you will get the point.

I feel angry (Emotion) about my spouse (Topic) because he didn’t take the trash out and now we have to wait another week before it can be picked up. Now we can’t … (Details)

This story could go off onto something else your spouse did or even what somebody else did, go with it. Allow your mind to release anything that is holding you back. You may find that this is only a sentence, possibly a paragraph or several pages, go with it.

Let Your Negative Emotions Go

After you have completed the story and written everything down, you are going to get rid of your negative emotions by:

  • Tearing it up.
  • Shredding it.
  • Burning it.
  • Crumpling it up and throwing it in the trash.
  • Hooking it to a rocket.

The method of getting rid of it does not matter, just get rid of it.


Do NOT, I repeat do NOT go back and read it or let anyone else read it, get rid of it.

The intent of this exercise is to get rid of the negative emotion that’s holding you back, by reading it again, you’re essentially putting it back in you. Get rid of it. Also, do NOT let anyone else read it. You will have people wanting to read it to see what you wrote, RESIST this urge to read it or allow others to read it.

Choose to Let This All Go!

After you throw it a way, tell yourself, “I choose to let this all go.” You want to tell yourself mentally, emotionally and physically that you are letting this go. These are emotions that have been holding you back, connecting you to a negative past, instead of a hopeful, bright future.

Forgive yourself for any part you had in this. Forgive others for any part they had and tell yourself, “I choose to let this all go.”

Feeling Empty

Now you have just gotten rid of that negative emotion that was taking up a lot of space. You have been holding onto some of these stories, events and feelings for a long time. This emotion has filled you for many years and now you may be feeling empty. You may feel like something is missing and you’re correct … the emotion is.

You have become so attached to that emotion that you have allowed it to become part of you and it’s been holding you back.

Final, Most Important Step

The best part about having an empty space is being able to choose what you put into it. Here is what I would recommend, replace that emotion with a new positive story. If you have been doing declarations, start saying them and empowering yourself or you can tell yourself things that you like about you. For example, I am a problem solver. I am good at playing the piano, whatever it is tell yourself this over and over. However, if you really want to take it to the next level, replace the negative story about the person, place or event with a positive one.

For example:
I love my spouse, they do so much for me. They help make my day better.
I am so grateful that we have a trash pickup that comes every week so if we miss one week we can get it taken care of the next.

In summation: Remember to take care of your S.E.L.F.

This exercise is something you are intentionally bringing up negative emotions so you can get them out of you. Pick a negative emotion; you don’t have to be feeling that emotion right now, just write the sentence with any emotion and see if it’s buried inside so you can get rid of it. At first I thought I only need to deal with negative emotions when I feel them, search for any negative emotions and see if they are inside. You may have that emotion and not even realize it. It’s a discovery process.

To help you remember how to do this, I created this acronym for you to keep at the forefront of your mind: (S.E.L.F.)

  1. Search for the emotions by writing a sentence, “I feel (EMOTION) about (TOPIC) because (DETAILS)
  2. Express details about that emotion and follow the story.
  3. Let it go, get rid of it.
  4. Fill with positive emotion or story.

S – is for Search your emotions.

E – is for Express your emotions on paper in detail.

L – is for Let It Go.

F – is for Fill. Fill it up with a new positive story or affirmations.

Please start doing this exercise of writing down your emotions and getting rid of them. Writing and getting rid of Negative Emotions will help you move forward in life. It works!

Tony Rhoton Motivational Speaker, Mentor & Life Improvement Coach 801.787.5765

Here’s another technique of letting go, but this one is regarding visualization, visualize your emotions and let them go.

Rewire Your Brain by Managing Your Negative Thoughts

How many negative thoughts do you have about yourself every day?

You have so many negative thoughts that pop up about yourself daily that it seems impossible to move forward. The struggle to manage these thoughts may seem like a daunting task and may create more stress, more anger, etc.

Once this stress starts to mount, the negative thoughts start flowing again. You repeat all of the thoughts that do not serve you and actually tear you down. These negative thoughts may be thoughts that you have had for years and years.

Your Current Story

You may not realize how you are pushing play on a recorder in your brain that is playing over and over. This negative story is what your brain is used to and so now it’s time to rewrite that story to be the story you want.

I want you to grab a piece of paper and turn it vertically so that the paper is like a standard notebook. Down the center of the paper, draw a line vertically from the very top to the very bottom. Next draw a line that goes horizontally from left to right, when it’s complete it’s going to look like a lowercase, ‘T’.

In the top left portion of the, ‘T’, in the blank space, write the word positive and on the top right portion of the, ‘T’, in the blank space write the word negative. Now pay attention to the negative thoughts you’re having and write 5 of them in the negative column of the paper, write exactly what you’re thinking.

You may have thoughts like this, “I’m dumb. Nobody likes me. I can’t do anything right. I am unlovable. I’m a waste, write 5”

Rewrite the Story

On the opposite side of the paper, in the positive column, you’re going to write the exact opposite of what it says. If the negative thought is, “I’m dumb.” You will rewrite this to be, “I’m smart.” The next thing you will do is take it to the next level and add a characteristic about yourself. Then the full sentence would look something like this:

‘I’m smart and I have blue eyes.’

You want to rewrite each negative statement.

Tear It Up!

After you have rewritten all of those negative thoughts, you are going to tear the sheet down the center from top to bottom. You will have the negative thoughts in one hand and the positive thoughts in the other. You want to keep your positive thoughts and tear up the negative thoughts. This is your opportunity to destroy those negative thoughts and enjoy it.

As you are tearing up the negative thoughts tell yourself,

“I’m letting these thoughts go. I’m getting rid of them. This is not my story any longer.”

The Real Story

You have just removed the negative thoughts they are in the trash or destroyed somehow good job. Now the fun part, read your positive paper over and over every morning and every night. You are now starting to connect new neural pathways and rewrite your story.

Your real story will read something like this:

“I am smart and I have blue eyes. I’m loved and I like my hair. I accomplish a lot and I have two arms. I am lovable and I am strong. I am valuable and I sing well.”

Notice the new story and how powerful it is; this is the true story. With this new story, you read it every morning and night. If you have a phone take a picture of it so you can read it throughout the day. Your new story will start to connect throughout your brain and then into your body.


The process of rewriting your story is an ongoing process because we are creators and our story never ends. You will have negative thoughts pop up in your head, don’t push them down, repeat this exercise; change the story. Now take your positive story and discover how to get rid of negative emotions

You’re amazing. You really are. Thank you for reading this and discovering a new way of thinking and your real story.

I would like to invite you to share this with family and friends. You never know who this can help.

You’re amazing, rise up to the challenge of rewriting your story today.


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