Negative situations can cause intense emotional responses.Some people may be interested in learning how to be emotionally attached.Emotions help us navigate life so being completely emotionally detached is not healthy.Learning to control one's emotions can be useful.If you want to decrease anxiety and manage your emotions in a healthy way, you can use practices like distraction.
Step 1: You should observe yourself in difficult situations.
If you want to observe your physical response instead of reacting to your emotions, take a moment.Take note of how the situation is making you feel.What are your reactions to the situation?If someone calls you a name, your cheeks will feel hot and your heart rate will increase.
Step 2: Acknowledge your feelings.
Take a moment to acknowledge your emotional response after you have noted your physical reaction.What feelings do you have as a result of the situation?If someone calls you a name, you might be angry and embarrassed.
Step 3: For now, put your emotions aside.
Don't react to your feelings after you notice them.If you put off feelings for the moment to deal with a situation, then do your emotional processing afterwards, it's perfectly okay.Allowing the feeling to pass will allow you to respond in a more assertive manner.It will get easier when you practice, because it may be difficult to put your initial feeling aside.
Step 4: Be assertive or excuse yourself.
If you have detached yourself from the situation, take a moment to think about how to respond.Don't reply at all!Ask to be excused from the situation if you don't feel capable of responding without emotion.You could say, "Wait on a second."Go to the restroom for a few minutes and use the time to compose yourself.
Step 5: There is an ice cube.
The sensation of holding onto something cold can distract you from negative emotions and help you to respond in an unemotional way.Put an ice cube in a plastic baggie and put it in your pocket so you don't have to talk about it.If you have to tell a friend that you are upset about something she said, you could reach into your pocket and feel the ice cube in your hand.
Step 6: You should eat a mint.
It is possible for flavors to distract us from our emotions.If you're in an upsetting situation, try popping a mint in your mouth.If you have a meeting with your boss, you could keep a few mints in your mouth.If you start to feel nervous, you could pop the mint in your mouth and focus on the flavor.
Step 7: Listen to music.
Music can distract you from negative emotions.Next time you feel down, listen to some of your favorite upbeat music and see how it changes your mood.If you want to stop feeling sad at the gym, you could play an upbeat song on your mp3 player.
Step 8: It's time to smell something.
The power of smell is to distract us from our feelings.If you find yourself in a negative situation, try to pay attention to the smell of the air.If you are having an argument with a parent or significant other, you might want to focus on the smell of coffee.
Step 9: You can learn about emotional detaching.
There are many different conditions where emotional detachment is not intentional.Brain injury, childhood trauma and attachment disorders, psychopathy,PTSD, and personality disorders are some of the conditions.There is an adaptive protective mechanism in certain trauma related disorders.In some cases of depression, apathy is a symptom.Derealization and depersonalization can be caused by anxiety.
Step 10: Is emotional attachment interfering with your life?
It is not healthy to ignore your emotions all the time, even if it is helpful in difficult situations.There may be a problem if you find that you often feel alone.Emotions are not healthy.If you don't allow yourself to feel emotions, they will interfere with your relationships with people and may even cause trouble for you in school or work.
Step 11: Discuss your feelings with your family and friends.
You should talk to a trusted friend or family member if you are having trouble feeling emotions.It is possible to relieve some of the negative emotions that are causing you to want to be detached by letting someone know how you are feeling.
Step 12: You can learn about your options for help.
Emotions are not healthy.There are people who can help you deal with your emotions.You can get help from your doctor, school counselor, or licensed mental health professional.If you have recently gone through a traumatic life event such as a divorce or a painful break-up, you may want to consider seeing a therapist who specializes in these types of cases.