Have you ever experienced a swirl of feelings inside of you—hurt, fear, betrayal, or sadness—that you just couldn’t shake? Have you felt the tug of jealousy anchoring deep within your chest as you watched an event unfold without you? Perhaps a friend received recognition for an achievement and you felt a sudden wall of envy smothering you. Or maybe you’ve witnessed romantic situations where somebody else was getting payed attention to and you were overlooked. These instances of jealousy can be painful and lonely, but you’re not alone in feeling them.
Jealousy can take over our emotions so much that it begins to impact how we relate to those around us. It stands in the way of connection and healthy relationships, and can even begin to manifest itself in destructive behaviours. It can affect our mental well-being and physical health, leaving us with feelings of insecurity, regret and guilt. That’s why it’s important to start taking steps towards managing it.
Here are some tips on understanding and managing jealousy:
Acceptance
The first step to overcoming jealousy is to accept that it’s normal to feel it sometimes. Recognize that it’s part of our human nature to experience envy, so that when it does come up we don’t beat ourselves up too badly for it. Try to uncover what it is about the situation that’s making you jealous. Analyzing the underlying causes and understanding why you’re feeling this emotion can help you learn to manage it better.
Self-awareness
Part of learning to deal with jealousy is being able to recognize when it’s happening. We can often be blind to the fact that jealousy is seeping into our interactions with others. Acknowledge when it’s happening and bring your focus back to yourself. Remind yourself of your own worth, affirm all the things you like about yourself and be proud of your accomplishments.
Healthy Habits
Engaging in activities that make you happy can help reduce feelings of jealousy. Spend time with good friends and loved ones and practice self-care. Take up a new hobby—anything from cooking to writing to painting. Exercise and get enough sleep. Keeping yourself busy and filling your days with meaningful activities will help distract from the negative thoughts and emotions associated with jealousy.
Learning To Trust
Jealousy is often rooted in a lack of trust, either in ourselves or in our relationships. If it’s confidence you need, build it up by taking small steps and tackling difficult tasks. Challenge yourself to face fears and rise to the occasion. When it comes to trusting relationships, it can take time and effort. Instead of focusing on the “what ifs”, concentrate on building and strengthening your current relationships, whether they are with family members, friends or partners.
Focusing On The Positive
We’ve all caught ourselves feeling envious of someone else’s success or achievements. The next time you find yourself diving headfirst into negative thinking, switch your focus to the positive aspects of the situation. Celebrate the progress and successes of others, take joy in their happiness and be grateful that you have the opportunity to Encourage and support them.
Although jealousy can be tricky to handle, it doesn’t have to take over your life. Always remind yourself that you’re capable of managing it and that you can overcome it. With a little bit of self-love, self-awareness and patience, you can work on releasing jealousy and cultivating acceptance in your life so you can build healthy relationships and fully embrace new experiences.
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