Mapping Process

Mapping out Negative Emotions and Fears

Whenever we experience negative emotions, we are in a state of fear.

Fears have an ungrounding effect, which makes us feel unsafe.

We then respond to what we perceive to be a  threat (fear) with a strong emotional charge (negative emotion.)

There are many different types of negative emotions and fears.

Fears and negative emotions misdirect our awareness away from the present moment and simultaneously drain our energy.

While different fears can cause the same negative emotion, they also cause distinct negative emotions.

For instance, you could have a fear ‘of losing a relationship’ which could cause both sadness and anger, while your fear ‘of not being good enough’ creates sadness and depression.

Both these fears can create many more negative emotions (you can verify this for yourself by imagining yourself in both circumstances and experiencing the negative emotions that arise.)

When working with negative emotions and tracing back their origin, be thorough and make sure that you begin the process of accounting for all the various fears that are at the source of the negative emotion every time the emotion comes up.

After a while of working on the same emotion, you will have mapped out all the fears that are a trigger.  If you work on diligently releasing each individual fear that is triggering the negative emotion, eventually you will never feel this negative emotion again.

And if you do, it simply means that you had some subconscious fears that had not surfaced yet and you would have the opportunity to release it now.

Here is a simplified table where you can keep track of your negative emotion and fear mapping process.  Feel free to modify it so that it is most useful to you.

Negative Emotion Primary Fear Secondary Fear Derived Fear

To enhance the mapping process, it can also be very useful to keep track of all the occurrences of negative emotions so that you can identify common factors of where, when, how, and why your fears are being triggered.  

For example, you could identify a time of day, a specific location, a person you are with, a state of mind before it occurs, a pre-existing emotional state, a specific physical state, etc.

You are looking for a pattern so that you can identify what might make you more prone to being triggered in fear.  Some people feel more triggerable when they are tired, overwhelmed, PMSing, etc., i.e. when their ‘capacity to handle fears’ (bandwidth) is already taken up by other fears they are dealing with (leaving little space for any additional triggering and management of fear.)

Here is a simplified table where you can keep track of potential factors that further trigger fears and amplify negative emotions.  Feel free to modify it so that it is most useful to you.  You are looking for patterns!

Negative Emotion Time, Location People, Relationship State of being