Emotional pain management is a skill that is extremely important and usually untaught. Kids are supposed to pick it up on their own, generally. Many parents even think that leaving kids to work through emotional pain on their own is the way to teach them.
This generally does not lead to the development of healthy methods for working with emotional pain, for the same reasons that children don’t generally know how to do first aid if you just leave them with an injury: they don’t have enough information to do that.
Emotional pain can include grief, heartbreak, and anxiety, but it also includes things people are less willing to name because they sound like moral failings instead of pain: envy, anger, and regret. Those often end up mentally relabeled as “hurt” because being hurt has no moral weight. This obscures what’s going on and makes it harder to figure out what to do. Bad managing of emotional pain leads to increased emotional pain, especially stress, frustration, and shame.
This is a system that I use that makes it easier for me to manage emotional pain. Feel free to take whatever parts of it are useful for you.
Step 1: What caused the feeling?
Figuring out why you’re upset is often easier than figuring out how you’re upset, and can help you to figure out what feelings you have about it. For instance, if the cause was in the past, then anxiety is less likely. If you know the feeling but not the cause, it can be useful to switch the order of this step and step 2.
Let’s say that I’m really upset and it’s really unclear to me how I'm upset. two questions I find useful are:
Am I upset because of something that happened in the past, is happening now, or will happen in the future?
Am I upset because of a system, an event, an ongoing situation, or a person?
Let’s say for the sake of the example that I’m upset because a stranger made a passing cruel comment about my appearance. It happened in the past, and was because of a person. This helps to build the foundation for the next steps.
A common and false assumption is that the amount of emotion you’re feeling and the seriousness of the event should match up. This is untrue. Sometimes you have no real reaction to serious trauma. Sometimes you implode because you lost your shoe. It’s not useful to you to think about how much emotion you “should” have about something.
Step 2: What is the feeling?
The event was a person being cruel to me about my appearance. Knowing that can help me to narrow it down, but the answer may not be the one that seems to “make sense” for what happened. Instead, it’s one that makes sense for who you are, what you’ve experienced, and how you react.
Since they’re a stranger, it’s not betrayal. There could be rejection, but I’m not sure since I didn’t care about them before they were cruel. It’s definitely not shame- I know that’s incorrect as soon as I consider it because it’s just, wrong.
Instead, it ends up being a mixture of loneliness and frustration. Loneliness, because to me it feels more alone for someone to be cruel than to not interact with them at all, and frustration, because I am struggling with understanding why they did it.
Step 3: Is this within my control?
If what upset you was beyond your control, it’s time to take care of yourself, because the only thing you can change here is how you feel. Changing that feeling isn’t a matter of willpower. Instead, identifying the feeling informs how you take care of yourself to make that feeling lessen or go away.
I can’t control what strangers say to me. Since the appearance comment made me feel lonely and frustrated, I should address those directly. For me personally, finding someone to hang out with and to vent to about it, going for some exercise in a group, or chilling with a pet would all work. I really recommend writing down what works for you for different emotional pains, so that you’re not trying to solve what to do when you’re in emotional pain.
If it is in your control, then it’s time for Step 4: What’s between me and this being solved?
Let’s say that instead of a stranger making the comment, it was the first thing that popped up when I looked at myself in the mirror. That’s in my control. So why did it happen?
Sometimes the answer is that you hadn’t thought of it because this is the first time this has happened. Sometimes it’s that you never found the time. Sometimes it’s because you forgot. All of these are solvable. Perhaps I saw someone who looked similar get spoken to with the same cruelty, and I need to unpack that.
The tricky part here is that almost everyone has been taught that if something is in your control, and the barriers are solvable, then you should have done it already- causing shame to either show up or pile on, making the pain worse.
If shame shows up for you, the best thing you can do is put it in the queue. It’s an emotional pain that will need to be managed, but it’s not the one you’re working on right now. If you let shame derail you from figuring out your barriers, then you will struggle to reach any solutions. You cannot solve a problem you do not understand.
Sometimes the answer reveals a deeper problem. Maybe the person I heard say that is my main support, and their negative comments are affecting my emotional health, but I can’t afford to not have them.
Sometimes the barrier is that you don’t have money. That you don’t live in a safe location. That you’re too worn out to do anything. Problems that are either beyond your control, or need to be solved before you can even begin to address the problem that directly upset you. Whatever the root cause may be, not knowing it leads to frustration and shame, as you try to wrestle with something you can't do yet, or with the wrong problem entirely.
Trying to treat something you can change as something you can’t leads to frustration with the problem cropping up repeatedly. Trying to treat something you can’t change as something that you can is a recipe for shame. In both cases, stress piles on because you are using the wrong tool.
This is what works for me. If you don't have a method, I encourage you to try it out and see what works for you.