If you're having a hard time...
If you're having a hard time processing your emotions...
When things are intense...try to pay attention to the location of your emotional responses by "checking in" with your body when you're triggered...notice if there's a physical sensation anywhere, paying particular attention to the midline of your body where your 7 main chakras are located (8 if you include the higher heart chakra).
Notice if there's a TIGHTENING or an OPENING sensation...if it's tight you know you're holding onto that emotion in your body...if it feels more like a dull, opening sensation (think back to the last time you had a really good cry-> intense, but a great relief) then you know you're clearing it, woohoo! If you're clearing it, there's nothing you need to do other than just keep allowing the process to continue and be gentle with yourself (and others).
If there's a tight sensation then you know you're holding onto that emotion in your body, so you want to try to understand why (seek out and find the limiting belief(s) keeping it there) and then give yourself and your body permission to let that go. I recommend taking some deep belly breaths...this will help to remind your body through the breath that it's okay to let it go. Holding onto emotions is like taking a breath in and never exhaling...so when you exhale say to yourself, "Permission to let go, safe to let go." Repeat this as many times as you need.
Personally, my 1 year old daughter is teaching me to feel everything totally and completely regardless of what it is without any judgement. It's actually incredibly freeing. Try it for yourself 🥰
Here's the podcast walking you through the steps (4mins long):