How to let go of negative thoughts and feelings

Hello Dazzle! Thanks for coming and hanging out with me today, I’m glad that you are here. Today I want to talk about letting go because let’s be real—letting go of negative thoughts and feelings isn’t easy. It’s not like flipping a switch or tossing out the emotional trash. Sometimes, those thoughts feel like clingy guests who just won’t leave, no matter how many hints you drop.

But here’s the truth: letting go isn’t about pushing those thoughts away or pretending everything’s fine. It’s about creating space. It’s about learning to sit with what’s there, and gently choosing not to carry it with you everywhere you go.

So if you’re here wondering how to actually do that in real life—especially on the days when your brain won’t quit spinning—you’re not alone. Let’s walk through it together.

Why Is It So Hard to Let Go?

First off, your brain isn’t working against you—it’s just doing what it thinks it needs to do to keep you safe. We’re wired with something called a negativity bias, which means we naturally hold on to the bad stuff more than the good. From an evolutionary standpoint, this kept us alive (“remember the scary thing so it doesn’t happen again!”), but in modern life, it just leads to a lot of rumination.

Add in repetitive loops, emotional memories, and sometimes even a sense of identity around our struggles—and you’ve got a recipe for sticky thoughts. Letting go can feel like giving up control. Or like we’re abandoning something that’s been part of us for so long, it feels familiar—even if it hurts.

Gentle Ways to Start Letting Go

You don’t have to bulldoze your way through heavy emotions. In fact, the softer the approach, the more effective it often is.

Try starting here:

Name the feeling. Seriously, just say it to yourself. “I’m feeling anxious.” “This is sadness.” Naming emotions lowers their intensity and helps your brain regulate.
Give it space. Let the emotion exist without needing to “fix” it. It’s okay to just feel what you feel.
Try the RAIN method:
- Recognize what’s happening
- Allow the experience to be there
- Investigate with kindness
- Nurture yourself
  It’s like a little emotional hug for your nervous system.
Express it somehow. Write it. Draw it. Cry it out. Say it out loud to an empty room. Just give it a way out.

Letting go isn’t always dramatic—it’s often just a tiny shift in your inner posture. A whisper instead of a shout.

The Role of Mindfulness & Self-Compassion

Mindfulness helps us stay grounded in the present instead of spiraling into past regrets or future fears. It’s the practice of noticing without judging—and that’s huge when it comes to letting go.

Pair it with self-compassion, and you’ve got a powerful combo. When you stop criticizing yourself for feeling bad and start offering yourself some kindness, everything gets lighter. Studies show that self-compassion actually lowers stress and builds emotional resilience. It’s not fluffy—it’s science.

Simple Daily Practices That Help

Letting go isn’t a one-time event—it’s a practice. Here are some simple ways to support yourself day to day:

🌀 Daily check-ins: Ask, “What am I feeling right now?” No pressure to fix—just notice.
🧘‍♀️ Grounding rituals: Breathe deeply. Drink water. Look around and name five things you see. These tiny moments bring you back to center.
🖋 Journaling: Get the thoughts out of your head and onto paper. Even a brain-dump list can be magic.
🚶 Move your body: Walk. Stretch. Dance. Emotions often live in our bodies, and movement can help them move on.
🌱 Gratitude shifts: Don’t force it, but if you can spot even one thing you’re thankful for, it can nudge your thoughts in a gentler direction.

Are You Letting Go… or Just Pushing It Down?

Let’s be honest: sometimes we think we’re letting go, but we’re actually suppressing.

Here’s the difference:

Letting go feels peaceful, like releasing a tight grip. There’s room to breathe.
Suppressing feels like holding your breath. The feelings might go quiet… but they’ll be back.

One way to tell? If you find yourself constantly distracted—scrolling, snacking, working nonstop—you might be avoiding instead of releasing. Real letting go includes acceptance. It’s not about pretending the emotion isn’t there—it’s about saying, “I see you. I hear you. And I’m choosing not to carry you right now.”

Final Thought

Letting go isn’t about getting it perfect. It’s about building trust with yourself over time. It’s about being brave enough to feel, and kind enough to heal.

No forcing. No fixing. Just softening.
You don’t have to carry it all.

Well, that’s about it for my rambling today. Thanks for coming and spending some time with me. If you like what you read, click on that like button. It really does help! Until we talk again, you take care of yourselves!

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