How to Process Emotions: From Thought to Release

Most of us believe emotions just happen to us—that we are suddenly overcome by sadness, anger, or fear. But if we look closely, emotions are never the first step. Every emotion begins with a thought. A thought flashes through the mind, often so quickly that we are unaware of it, and only then does an emotion arise. This sequence is vital to understand because if we can observe thoughts as they come, we can process them before they harden into heavy emotional states.

Negative thoughts especially tend to slip by unnoticed. They create corresponding negative emotions, and the very word “negative” is telling. To negate something means we don’t want it, we resist it, we push it away. Negative emotions are unpleasant, so our instinct is to get rid of them as fast as possible. Instead of feeling them, we distract ourselves—by turning on the TV, eating, chatting endlessly, scrolling on our phone, shopping, taking a trip, or even numbing ourselves with alcohol or drugs.

The Pain Body: Where Emotions Get Stuck

This avoidance has a hidden cost. Emotions are meant to flow through us like water through a hose. When we resist them, they don’t leave—they freeze inside of us. Over time, we accumulate layer upon layer of these frozen blocks. This collection of unprocessed emotions is what many spiritual teachers call the pain body.

pain body

The pain body lies dormant much of the time but awakens when something triggers it. That’s when we erupt emotionally—lashing out in anger, sinking into deep sadness, becoming consumed with jealousy or resentment. The pain body feeds on pain, so it tries to seduce us into spinning stories in our head: He always hurts me… This isn’t fair… I hate her… I’m terrified… The more we replay these stories, the more we strengthen the pain body’s grip.

Take an example: someone criticizes you at work. Instantly, a wave of anger rises. At first it seems like a simple reaction to the criticism. But what really happened is that the current moment activated an old wound—perhaps memories of being judged harshly by parents, teachers, or peers. That emotion was never processed, so it became stuck. Each time a similar situation arises, the pain body “remembers” and bursts back into life. This is why we often act from old conditioning rather than responding freshly to the present.

The Power of Awareness and Observation

So what can we do? The first step is awareness. We must become conscious of our inner world—our thoughts and emotions. Without awareness, we repeat the same cycles. With awareness, we begin to break them.

Observing emotions is a practice. Emotions show up as sensations in the body: tightness in the chest, stomach knots, headaches, waves of heat or cold, trembling in the legs, pressure in the head, or an urge to cry. Anger may show as restless energy in the hands. Sadness often folds the chest inward. Fear can feel like dizziness or a racing heartbeat. These are not random—they are the body’s way of signaling stuck energy.

When such sensations appear, instead of running from them, pause and notice them. Breathe gently and allow the sensations to be. Don’t label them as good or bad. Don’t judge yourself for having them. Simply observe. By bringing awareness, you shine light into those dark corners. And where there is light, the frozen energy begins to thaw.

It’s also essential to remember: observation is not reaction. We don’t lash out, suppress, or act impulsively while emotions run high. If action is needed, first process the emotion—sit with it until you feel calmer and more centered. Only then respond, from clarity rather than from old wounds. This shift prevents us from deepening the pain body and allows us to act wisely.

The most important step is unconditional acceptance. Welcome emotions as they are. Fear, anger, sadness—none of them can harm you if you allow them to pass through. Even if an emotion feels overwhelming, like it might “kill you,” know that it cannot. It is energy seeking release.

Over time, this practice dissolves the pain body. Instead of being ruled by old patterns, you reclaim your ability to respond consciously. Thoughts are seen for what they are—fleeting sparks that need not ignite into full-blown storms. Emotions become messengers rather than enemies.

To process emotions is not to control or suppress them but to observe, accept, and let them move. When we live this way, we return to our natural state of balance. Neutrality becomes our foundation, and from that space, we can experience life with clarity, compassion, and freedom.

When Emotions Point to Something Deeper

Please be aware that if you experience very strong negative emotions, constantly live on edge, or feel that life is a constant uphill battle, there is a chance you may be dealing with spirit possession. The method described here may not be sufficient and could provide only short-lived relief. If you need help freeing yourself from spirit possession, please reach out to our Center or another professional who specializes in spirit removal.

About the Author:

Marianna oversees the daily operations of The Dr. Wanda Pratnicka Center, skillfully advising staff members on guiding clients through the spirit removal process. Her efforts extend beyond management; she is dedicated to raising awareness about the phenomenon of spirit possession, utilizing various platforms including events, books, and digital media. In her leisure time, Marianna delights in gardening, immerses herself in reading, and explores new natural wonders.

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ADDITIONAL RESOURCES:

1. You can find more information about common symptoms of spirit attachment / possession here:

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3. Want to learn more about how we remove spirits?

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