Looking for simple, quick, and effective tips for tackle the green-eyed monster? Here are seven ways you can conquer feelings of jealousy for good
Jealousy is rarely a good look on anyone. Whether you’re feeling jealous of a friend’s latest holiday, a family member’s good news, or even a colleague’s promotion, a little bit of jealousy can motivate us. But when we feel it too much or too often, it can risk hurting our relationships and damaging our wellbeing.
So, how can we overcome jealousy?
1. Try self-help
Learning how to recognise, acknowledge, and tackle unhelpful feelings can be daunting. But being able to identify jealousy is the first step towards confronting why you are feeling this way, and finding healthier ways to process these thoughts and feelings.
Often caused by fear, low self-esteem, or insecurity, it’s important to remember that feeling jealous doesn’t make you a bad person. Speaking to someone you trust can help you to work through these difficult feelings, as well as reframe things in a different light.
Acknowledging how you are feeling can help you to address the elephant in the room, leading to self-reflection and opening the way for personal growth.
2. Practise gratitude
Gratitude isn’t just about being polite. It’s about noticing the good things in life and showing genuine appreciation for them. When people regularly practise gratitude through reflection and expression, many find that they experience more positive emotions, see improvements in their sleep patterns, and even develop higher levels of self-esteem.
Practising gratitude can help to alleviate stress, reduce feelings of jealousy, and help us to appreciate the things that we have, instead of focusing on what others have.
3. Be aware in the moment (and take a break)
When you next feel jealousy rising, take a moment to stop and acknowledge how you are feeling. Instead of reacting, or allowing these feelings to fester, step away from the situation and allow yourself to take a break.
Try going on a short walk or taking 10 minutes to do something else you find calming, like listening to music or making a hot drink. Or try writing down how you are feeling, then leaving it to come back to later. Readdressing these thoughts and feelings when you are calmer can help you to view them more rationally, allowing you to work through them without the risk of saying or doing something you may later regret.
4. Consider talking therapy
Counselling can be a helpful method of working through jealousy. A qualified, experienced therapist can provide a safe space to explore feelings, challenge unhelpful thoughts, and discover new ways of moving forward.
Cognitive behaviour therapy (CBT) can help you to better understand your feelings, recognise and break negative thought patterns, and discover new, healthier ways of reacting. Another helpful option can be cognitive analytical therapy (CAT). This can help you both challenge and change negative thought patterns, as well as look at past experiences, helping you to understand why you think or behave this way.
5. Practise mindfulness
Mindfulness is all about being aware of our thoughts, feelings, environment,