Coaching practices for How to Get Through Emotional Pain
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For How to Get Through Emotional Pain, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- I keep circling the same painful thing for hours and every loop makes it worse
- I’ve been keeping it together by staying busy and not letting myself fall apart, but the grief I keep shoving down isn’t shrinking
- Something in me skips straight past how much this hurts
- I’m stuck at one of two extremes with hard feelings
- I keep telling myself to just move past what they did and not make a big deal of it, so I never actually look the hurt in the face
Practices that may help
- ACCEPTS — structured distraction from crisis
Use Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations to redirect attention during a crisis.
Distress Tolerance Skills, Made Practical - Task 2: Work through the pain of grief
Allow and process the emotional and physical pain of loss rather than bypassing it.
Worden’s Tasks of Mourning, Made Practical - Acknowledge: name what is hard
Place a hand on your heart and say, "This is a moment of suffering."
The Self-Compassion Break - Mindful awareness of suffering
Hold painful feelings in balanced awareness — neither suppressing them nor being swept away by them.
Self-Compassion, Made Practical - R — Recall the hurt
Face what happened deliberately and calmly, without minimizing it or replaying it as a victim.
Forgiveness: The REACH Model - N — Nurture with self-compassion
Offer the part that is suffering what it most needs — care, acknowledgment, reassurance — as you would a dear friend.
RAIN Meditation: Tara Brach’s Four-Step Practice - Give yourself permission to feel
Drop the judgment about whether you should or shouldn’t feel a certain way — the emotion is already there.
Radical Honesty About Emotions, Made Practical - Common humanity: remember you are not alone
Say to yourself: "Suffering is a part of life — I am not alone in this."
The Self-Compassion Break - Havening to soften acute grief activation
Use gentle touch and brief distraction to lower the physiological intensity of grief surges.
Self-Havening: Calming the Nervous System Through Touch - Use the Pennebaker expressive writing protocol for difficult experiences
Write continuously for 15-20 minutes about a difficult experience — including your thoughts, feelings, and its connection to the rest of your life.
Journaling for Clarity
Related concerns
- How Do I Overcome Emotional Pain
Use Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations to redirect attention during a crisis.
ACCEPTS — structured distraction from crisis
- How To Cope With Emotional Pain
Use Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations to redirect attention during a crisis.
- How To Deal With Emotional Pain Alone
Say to yourself: "Suffering is a part of life — I am not alone in this."
Common humanity: remember you are not alone
- How To Deal With Overwhelming Emotional Pain
Use Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations to redirect attention during a crisis.
- How To Live With Emotional Pain
Hold painful feelings in balanced awareness — neither suppressing them nor being swept away by them.
Mindful awareness of suffering
- Acknowledge Emotional Pain
Place a hand on your heart and say, "This is a moment of suffering."
Acknowledge: name what is hard
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