1 . In your daily life negative emotions (负面情绪) can do great harm to you. If you want to stay away from bad feelings, you can train yourself to let the light in.     1     To achieve it, you should keep to the following points.

Start smiling more. When you smile, your brain start neural (神经系统的) messages that actually make you feel more positive. Even if you’re feeling kind of unhappy, make your face do the work of smiling to have a good day.

    2     It’s easy for you to say something that can bring you down. Using positive (积极的) words has a good effect on your mood and your view.

Do nice things for others. Sometimes you may have a day with bad feelings.     3     You can choose to spread heart-warming things around, and the smiles you get will surely make you feel joyful. To lighten someone else’s day, you can clean up the house before your partner or roommate gets home or pickup coffee for your office.

Be with people you enjoy. If you want to think positively, make yourself stay with other positive thinkers, and with people who bring out the best in you.     4    

Keep a diary and record each day. If you sometimes end the day on a unpleasant note, train yourself to turn that around. Instead, sit down and pour yourself a cup of tea.     5     What happened? What went right? What went wrong? Put it all down.

2 . Express Yourself

If you do think you've been bottling up your emotions, here are some tips for connecting with your feelings.

Let go of shame.     1     It means you're a human being experiencing feelings. Being able to express those emotions in healthy ways, like shedding tears, is OK.

Explore your reactions in the moment. Facing a challenging situation can bring up difficult emotions or thoughts that you might not want or feel able to deal with.     2     Wherever possible, try to be with and face your reactions as they come up.

Make room for emotions. Not everyone is comfortable crying in public and that's OK. Make sure you find a safe place where you can work through your feelings in whatever ways to feel right and safe.     3    

Find what works for you. Of course, crying isn't the only way to express how you feel.     4     Remember it's completely normal to have a whole range of reactions and that even the difficult ones are a natural part of life.

    5     If you find it difficult to connect to your emotions, you could try listening to a sentimental piece of music or watching a tearjerker movie to help unlock them. But remember that what feels normal for one person might not feel the same as another, so if the tears don't roll, don't worry.

If you experience long periods when you can't stop crying, or feel you can't connect with your feelings, try to talk to a guardian, or another trusted adult—maybe an auntie or uncle. You could also ask to speak to a school counselor or nurse. If that feels too much, visit youngminds.org.uk.