The A-N-S-W-E-R to “How to deal with painful feelings?”

A – Allow the painful feeling (it’s OK; you will survive it)
N – Name the feeling (label it; then ask yourself where in your body it is located)
S – Spend time in stillness to sit with the feeling (let your body experience it; ease
into it until it creates discomfort, but pull back if it creates pain)
W – Wallow in the feeling (give yourself permission to be self-compassionate)
E – End the wallowing in the feeling (give yourself 2 to 20 minutes, then distract
yourself with a pleasure activity; what usually makes you feel a little better?)
R – Release the feeling (let it go for now; it may come back, and that’s OK too)