To dissipate a painful emotion, you must stop trying to numb or block it, and instead welcome it and let it pass through naturally so that it fades on its own.

noli's read

The advice is based on the principles of Acceptance and Commitment Therapy (ACT) and mindfulness. Research, including meta-analyses on ACT, confirms that emotional acceptance is often more effective at reducing long-term psychological distress than experiential avoidance (Hayes et al., Journal of Consulting and Clinical Psychology). The idea that emotions follow a natural intensity curve is also supported by clinical models of emotional regulation. The potential exaggeration lies in the suggestion that this method alone is sufficient in every case, whereas professional support is often necessary for deep trauma or severe disorders. There is no evidence that this approach works instantly, as the process is described as gradual. In short, the literature validates the approach of observing one's emotions rather than fleeing from them to promote better resilience.

the sources

1. 1Frattaroli J. 2006
2. 2Choi H, et al. 2025