We all know the sting of jealousy, doubt, anger or rejection. These emotions may be some of life’s toughest to navigate, but with the right practices you can shift them into opportunities for self-awareness and growth. I’ve learned there’s no one-size-fits-all fix — just explore what works for you. Here are a few self-help practices I turn to, which you can also explore on your own using YouTube, music or a notebook.
Breathwork for processing jealousy
Jealousy is a heavy emotion that is directly connected to how we feel about ourselves. Have you ever noticed that if you pause and take a breath before acting on an intense feeling like jealousy, you can make a positive shift? Maybe a friend’s online post has you feeling like you missed out on something, or you caught yourself making a negative comment about someone you admire. The next time you notice feelings of jealousy creeping in, try taking a breath before acting on it. A breathwork exercise you can try is called 4, 7, 8 breathing.
- Inhale for 4 counts → Hold for 7 → Exhale for 8.
- Repeat 4 rounds.
The most important part is the long exhale, as it sends a signal to your mind and body that you can relax.
Mindfulness for anger
Practicing mindfulness changed my life in terms of managing and diffusing anger. This practice alone is what helped me build self-awareness. It’s a practice that asks you to stop, pause and observe your current situation. You can observe the areas of your life where you are being reactive, and mindfulness gives you the tools to change that.
Try this mindfulness practice: sit tall, rest your finger on your knee as an ‘anchor,’ close your eyes, and breathe naturally. When your mind wanders, gently return to your anchor. Count how many times you notice drifting. Gradually extend your practice from one to five minutes.
EFT Tapping for healing doubt
Doubt often feels heavy. One helpful tool I use for doubt is Emotional Freedom Technique (EFT) Tapping — lightly tapping points like the eyebrow, nose and collarbone while repeating affirmations such as ‘I accept myself’. It’s a powerful way to release negative energy and help shift low moods.
A good resource to start with: Brad Yates’ YouTube channel.
Meditation and journaling for feelings of rejection
I’m a believer in the phrase; rejection is redirection. When I feel rejection, I allow the emotion space so that it can be expressed and then I shift my perspective for what lies ahead. I do this by journaling the feelings coming up, followed by a visualization meditation for future goals. It’s important to attempt this in that order because honouring the feelings of rejection will allow them to be processed first.
Journaling: Begin with a simple line, like ‘Today I felt rejected when…’ and allow your thoughts and feelings to come into the page. Anything you write is just for you and you don’t have to read it ever again.
Meditation: Then, spend 10 minutes visualizing future goals — whether it’s a dream job, relationship or improved health. See yourself in the scene, not watching from the outside. Add calming music if it helps and build the habit over time.
These tools aren’t about perfection. Experiment, keep what helps, and laugh at the awkward moments. I’ve been through the same emotions and celebrate your effort to care for yourself. And just a gentle note: these practices are ones that have supported me, but they’re not a replacement for professional care. If you ever feel like you need extra support, please reach out to a trusted healthcare provider or counsellor. You don’t have to go through it alone.
Dena Jackson (Public Relations ’12) is a keynote speaker, comedian and founder of Self Help Me, which offers personal and workplace wellbeing programs. She’s a certified yoga teacher, mindfulness instructor and Reiki Master who hosts the Self Help Me podcast on Apple and Spotify. Her new book, also called, Self Help Me, shares realistic wellness tools to help manage stress and anxiety, and can be found at www.selfhelpme.ca.