Constructive ways to deal with your jealousy
Jealousy is an emotion, and the word typically refers to the thoughts and feelings of insecurity, fear, concern, and anxiety over an anticipated loss of status or something of great personal value, particularly in reference to a human connection.
Assess your relationship.
“The best way to overcome jealousy is to first take a look at your romantic relationship. For instance, consider if your relationship is built on trust, respect and love, and if your partner’s behavior reflects their words, she said.
Are they honest with you? If they’re not, naturally, this can trigger or perpetuate your insecurities.
“If you are in an insecure relationship, expect to have your jealousy buttons pushed. But no one can tell you what to do. If you stay, most likely you’ll feel bad and jealous sometimes.”
If you’re in a secure and solid relationship, and you’re still feeling jealous, look at yourself and explore your own experiences.
Research on the subject of jealousy in a romantic relationship indicates that a person’s basic attachment style underlies their tendencies towards jealous reactions.
People who developed secure attachments in their early years – between themselves and their caregivers – tend to be less jealous and dependent, have higher self-esteem and have less feelings of inadequacy than people with an insecure attachment style, she said.
Ask yourself these questions:
- “Do you have a pervasive feeling of emptiness or lack of self-worth?
- How was your relationship with your early caregivers?
- Was the atmosphere in your home warm and loving sometimes, but also critical?
- Were you raised in a repressive atmosphere?
- Were your early caregivers unreliable?”
Attachment style is malleable, she said. Later experiences and circumstances can influence your style. For instance, a skilled therapist can help you build self-esteem and work through your concerns.
Seek out other support.
Have interests outside your relationship, Morelli said. Talk to a friend about your jealous feelings, “but don’t do this to the exclusion of talking to your partner.”
Recognize your jealousy.
When we name the jealousy, it loses its power, because we are no longer letting it shame us. Acknowledging that you’re jealous opens the door to learning.
Learn from your jealousy.
We can use feelings of jealousy as inspiration to grow. For instance, you realize that the reason you get jealous every time your friend plays her guitar is because that’s also something you’d like to do. Rather than wallowing in that jealousy, you sign up for guitar lessons.
Let it go.
Tell yourself that you don’t need this emotion in your life, and you’re relinquishing it. Then “breathe deeply, and imagine it flowing through you like the wind. Repeat as often as it takes to truly let it go.”
Manage your emotions healthfully.
Practice mindfulness to calm your runaway emotions. For instance, tune into your body to identify how you’re feeling, take several deep breaths and try to detach from the intensity of those emotions.
If your jealousy involves your romantic relationship, share your feelings with your partner after you calm down.
To process your emotions, she also suggested journaling, dancing to your favorite music and taking a walk.
Remind yourself of your positive traits.
For example…..She is really good at playing with her kids, and I’m not so good. But I’m great at reading to them, and they love that about me.This reminds us that everyone has strengths and weaknesses.
Again, jealousy is a normal reaction. It becomes problematic when it becomes persistent. When you find yourself feeling jealous, recognize what’s happening and delve deeper into your relationships and yourself.