Emotional intelligence is not about never experiencing negative emotions, but about learning to channel them positively and constructively. Here are some activities that I find effective for taking emotions like sadness, anger, or pain, and then using them to learn something about ourselves or create a fuller and more 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.
• Dance.
• 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 keep track of your experiences.
• Donate 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 place to take pictures.
• Write and direct a short film.
• Hit a punching bag.
• Play an exhilarating video game.
• View 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 riddle.
• Take a short walk.
• Reflect on negative experiences and see what you can learn from them.
• Meditate on your thoughts and emotions without judgment (“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.
• Participate 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 put past experiences behind you.
• 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.
• As you reflect on negative events in your life, try to see the big picture. Often times, these experiences can build long-term resilience (related: post-traumatic growth).
• Use anger or other “highly charged” emotions to make you more productive at work.
• Blurs the line between work and play to manage boredom or apathy.
• Use physical weakness or fatigue as a cue to take a break or enjoy free time.
• Get up early and watch the sunrise.
• Find the value of occasional solitude.
• Surround yourself with supportive family and positive friends.
• Use your emotional energy to create positive affirmations.
• Create your own audio self hypnosis.
• 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.