It's commendable that you recognize the pattern of easily catching big feelings and the impact it can have on your relationships. Addressing these emotions and finding healthier ways to cope with them can lead to more fulfilling connections with others. Here are some suggestions to help you overcome these challenges:
Self-awareness and Acceptance: Start by cultivating self-awareness and understanding your emotions better. Acknowledge that it's normal to experience strong feelings, but also recognize that they may not always reflect reality. Accept yourself and your emotions without judgment.
Identify Triggers: Pay attention to the situations or factors that trigger these intense emotions. Understanding what prompts these feelings can help you manage them more effectively.
Practice Emotional Regulation: Work on developing emotional regulation skills. This includes techniques like deep breathing, mindfulness, or grounding exercises to manage overwhelming emotions when they arise.
Setting Boundaries: Learn to set healthy boundaries in your relationships. Give yourself and others space and time to process emotions and engage in activities outside of the relationship.
Seek Support: Consider talking to a therapist or counselor. They can help you explore the underlying reasons for these feelings and provide guidance on how to cope with them constructively.
Focus on Personal Growth: Engage in activities that promote personal growth and fulfillment. Pursue hobbies, interests, or personal goals that bring you joy and a sense of accomplishment, even when you are not with friends or a partner.
Build a Support Network: Cultivate a diverse social network that includes friends, family, and acquaintances. Having multiple connections can help reduce the pressure of relying solely on one or two individuals for emotional support.
Mindful Communication: When you do interact with friends or romantic partners, practice mindful communication. Be open about your emotions, but also respect their boundaries and emotional needs.
Challenge Negative Thoughts: When you feel lonely or rejected, challenge negative thoughts and consider alternative explanations. Avoid jumping to conclusions without evidence.
Practice Self-Compassion: Be kind to yourself. Recognize that it's normal to feel lonely at times, and it doesn't mean you are unlovable or inadequate.
Remember that change takes time and effort, so be patient with yourself as you work on overcoming these challenges. By developing healthier emotional habits and coping strategies, you can foster more meaningful and sustainable relationships in the long run.