South Asian Teenage Girls Mental Health Excersise

Exercise: Embrace Your Emotions With Compassion

Objective:
To help you connect with your feelings without guilt, understand where they come from, and build self-compassion around them.

Step 1: Create a Safe Space

Before you begin, find a quiet space where you feel comfortable. You can sit, lie down, or even take a walk if that helps you feel relaxed. Make sure your environment is peaceful and free from distractions.

Step 2: Reflect on Your Current Emotion

Think about how you’ve been feeling today or in the past few days. Pick one emotion that stands out to you (e.g., sadness, frustration, excitement, anxiety, etc.). Take a few moments to sit with that feeling.

Write it down:
“I am feeling [emotion] because…”
(e.g., “I am feeling anxious because I have a big test coming up and I’m worried about letting my family down.”)
Acknowledge the emotion:
Sit with it and let yourself feel it. Allow yourself to experience this emotion without judgment. It’s okay to feel what you’re feeling.

Step 3: Identify the Source

Think about what has led you to feel this way. Are there any cultural, societal, or familial expectations that may be influencing how you feel? How do these expectations make you react emotionally?

Write down what you think might be the source:
“I feel this way because [example].”
(e.g., “I feel anxious because I’m expected to perform well academically and make my family proud.”)
Reflection:
Do you feel pressure to hide certain emotions because of cultural or family norms? Are you suppressing feelings because of guilt? Write it down if it applies.

Step 4: Challenge the Guilt

Now, it’s time to separate your emotion from any guilt or shame attached to it.
Ask yourself:

Why do I feel guilty for this emotion?
Is my emotion truly wrong?
If a friend were feeling this way, what would I say to them?
(Remember: be as kind to yourself as you would to a loved one or friend.)
Write this down:
“I forgive myself for feeling [emotion], and it is okay to feel this way.”
(e.g., “I forgive myself for feeling anxious, and it’s okay to feel this way right now.”)

Step 5: Release and Reframe

Now that you’ve acknowledged the emotion and worked through the guilt, let’s focus on reframing it. Think about how this emotion can help you grow.

Reframe the emotion into something empowering:
“This emotion is showing me that [insert realization].”
(e.g., “This anxiety is showing me that I care about my future and want to succeed.”)
Write it down and feel the shift:
Write a positive affirmation to support your emotional growth, like:
“I am learning to embrace my emotions with compassion and kindness.”
“It’s okay to feel everything I feel, and I deserve to be kind to myself.”

Step 6: Let It Go & Practice Self-Compassion

Lastly, allow yourself to let go of the guilt, pressure, or fear that may have come with this emotion. You can do this through:

Breathing Exercise:
Close your eyes and take three deep breaths, in through your nose and out through your mouth, while imagining you’re releasing the negativity with every exhale.
Self-compassion statement:
“I am doing my best, and I am worthy of peace, love, and understanding.”

Optional Step 7: Create Your Emotion Journal

To continue this practice, create an “Emotion Journal” where you can track your emotions daily, reflect on their sources, and challenge the guilt tied to them. Over time, this will help you better understand and manage your feelings without shame.

Closing Thoughts

By embracing your emotions and releasing guilt, you are giving yourself permission to feel, grow, and heal. Every emotion you experience is valid and part of your journey. Be kind to yourself.

Reminder:
You don’t have to do this exercise all at once. Take your time. It’s okay to go slow. Give yourself space to heal, one step at a time.

This exercise empowers young South Asian girls to explore their emotions without feeling trapped by guilt, allowing them to embrace their authentic selves.