50 ways to constructively channel negative emotions

Emotional intelligence is not about never experiencing negative emotions, but about learning to channel them in positive and constructive ways. Here are some activities that I find effective for taking emotions like sadness, anger, or hurt, and then using them to learn something about ourselves or create a more fulfilling and meaningful life.

50 ways to constructively channel negative emotions

• Play an instrument.
• Listen to music that suits your mood.
• Paint or draw.
• Write a short story.
• Sing a song.
• Dancing.
• Go to the gym or exercise.
• Go somewhere where you can scream at the top of your lungs.
• Watch a movie that reflects how you feel.
• Do yoga, tai chi, or some other mind-body exercise.
• Express your thoughts to someone who is willing to listen.
• Create a personal blog (see the power of writing) or vlog to track your experiences.
• Make a donation or volunteer with an organization that works for your values.
• Ask yourself, “What are my emotions trying to tell me?” There is often a thought process behind what we feel.
• Learn to reframe a situation in a more positive or productive way.
• Try to do something nice for someone. Creating pleasant feelings for others often increases our own well-being.
• Go to your local park or nature reserve.
• Find a good spot to take pictures.
• Write and direct a short film.
• Hit a punching bag.
• Play a stimulating video game.
• See anxiety or stress as motivators to act, not as things that inhibit you.
• Write a poem or lyrics to a song.
• Try to solve a puzzle.
• Go out for a short walk.
• Reflect on negative experiences and see what you can learn from them.
• Meditate on your thoughts and emotions without being judgmental (“good” or “bad”).
• Channel your emotions into a competitive sport.
• Go look at the stars.
• Respectfully confront someone who may be responsible for how you feel.
• Engage in simple good feelings to remind yourself of the good things in life.
• Learn to take criticism like a champ.
• View forgiveness as a valuable way to let go of past experiences.
• Read a book.
• Join an online forum or support group that shares similar issues.
• Use negative relationships from the past as fuel to improve relationships in the future.
• When you reflect on negative events in your life, try to see the big picture. Often these experiences can build long-term resilience (related: post-traumatic growth).
• Use anger or other “highly charged” emotions to push you to be more productive at work.
• Blur the line between work and play to manage boredom or apathy.
• Use physical weakness or tiredness as a signal to take a break or enjoy free time.
• Get up early and watch the sunrise.
• Find value in occasional solitude.
• Surround yourself with positive and supportive friends and family.
• Use your emotional energy to create positive affirmations.
• Create your own self-hypnosis audio.
• Write your own daily prayer.
• Reflect on role models who may have overcome similar obstacles.
• Organize and redecorate your home or office.
• Read some inspirational quotes.