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Pause to breathe -

It’s perhaps easier said than done, but one of the best ways to conquer jealous thoughts is to remind yourself that they are not based on reality.

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Pause to breathe -

In order to achieve a more rational mindset, you must first take a moment to breathe and calm your mind. This will help you see the situation more clearly.

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Pause to breathe -

For example, if you find yourself overcome with the thought that your boss favors a colleague over you, take a few deep breaths and remind yourself that is very likely not true.

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Use thought-stopping strategies -

Another effective way to put a stop to jealous thoughts is to literally stop them in their tracks. In order to do this, you must be able to recognize when the thoughts are creeping up.

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Use thought-stopping strategies -

Once you notice a jealous thought arising, try saying “stop” out loud. This will likely help you gain control and stop your thoughts from running away with you.

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Use thought-stopping strategies -

Stopping jealous thoughts wherever possible is important because the more time you spend nurturing them, the more they will consume you.

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Treat yourself to an episode -

A great way to distract yourself if you’re feeling jealous is to pop on an episode of your favorite TV show or even a favorite movie.

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Treat yourself to an episode -

Distracting yourself with something you love will put your mind at rest for a bit. And who knows, you may find the jealousy has disappeared completely afterwards!

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Treat yourself to an episode -

You may even find that you don’t need to watch the whole episode or the whole movie; you may have just needed something to distract your mind in that instant.

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Meditate -

Meditation can be a great way to deal with negative emotions, including jealousy. Done properly, it can settle and refocus the mind.

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Meditate -

If you are not familiar with meditation, there are lots of resources out there that you can use to learn. Why not have a look on your app store for a course?

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Meditate -

One of the great things about meditation is that it need not be time consuming. Sometimes just 10-15 minutes is all you need to reap great benefits.

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Exercise -

Another amazingly effective way to combat negative emotions such as jealousy is to work out. In fact, it is probably the most effective way.

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Exercise -

In addition to being distracted while you exercise, your body will release those all-important endorphins, leaving you feeling more at ease for a good time after your workout.

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Exercise -

If you are not someone who exercises regularly, take it easy at the beginning. Perhaps ask a friend if they would like to work out with you.

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Do something fun -

Just as watching your favorite TV show or meditating will help distract you from jealous thoughts, so too will doing something else fun.

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Do something fun -

If you have a hobby, make sure to embrace it. Spend more time doing the things you love and enjoy yourself!

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Do something fun -

If you do not have a hobby, why not try something new? Or just call up your friends and arrange to spend time with them doing something fun.

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Take a nap -

Remember that negative emotions like jealousy are particularly damaging because they are tiring. If you are feeling overwhelmed, there is no shame in taking a nap.

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Take a nap -

This is easier said than done for some people, but it really is worth finding a dark space, turning your phone on silent, and trying to get some shut eye.

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Take a nap -

Your brain will switch off from its jealousy, and when you wake up you will feel refreshed and more able to conquer any jealous thoughts that may arise.

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Speak or write down your thoughts -

Sometimes it can be very effective simply to get those jealous thoughts out of your head. One way to do this is to just say them out loud.

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Speak or write down your thoughts -

Often you will find that saying your thoughts out loud gives them perspective and can expose any thoughts that are ridiculous or overblown.

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Speak or write down your thoughts -

If you don’t fancy speaking your jealous thoughts out loud, try putting pen to paper. It can be just as effective.

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Focus on your strengths -

Feelings of jealousy can often make you feel inadequate and down on yourself. If you find yourself in this situation, remind yourself of your strengths.

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Focus on your strengths -

Listing the things that you are good at and the value that you add will help take your mind off of those jealous thoughts and lift you from your mood.

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Focus on your strengths -

For example, if you’re jealous of someone’s professional success, remind yourself of the great things you’ve done at work and the opportunities that your personality has brought you.

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Throw yourself into work -

Being productive is a great way to feel good about yourself. And what’s the best way to get productive? Throwing yourself into your work!

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Throw yourself into work -

For example, if you find yourself feeling jealous of your partner and you know you have a big project coming up at work, why not refocus your energy and get a head start on that project?

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Throw yourself into work -

That is not to say that feelings should simply be buried, it’s just that focusing on something else will help you gain perspective and make your negative feelings more manageable.

Sources: (WikiHow)

See also: 10 reasons to practice mindfulness meditation

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