Jealousy can be an intense emotion that many people feel from time to time. It can occur in families, relationships, at work, and with friends. While learning to cope with jealousy and jealous feelings can be a challenge, it’s possible to manage, diminish, and even get rid of jealousy altogether.
Here are ten tips on how to not be jealous:
1. Practice Mindfulness Meditation
Finding a special or sacred place to meditate can help you reflect, learn to be with yourself, and take things slowly. Meditating helps people process emotions differently so they can react in a more beneficial way. It can also help you be more mindful and remind you to give yourself grace, even on difficult days.1
2. Be Honest About Your Feelings
Having open and clear communication with your partners, friends, or colleagues is a good way to engage others in the conversation. Talking with compassion and trust will help you and others feel more comfortable sharing emotions.
3. Take Control of Your Fears
Insecurities are a major cause of jealousy, so taking time to work through them will only help in the long term. Once you’re aware of what your insecurities are, where they come from, and ways to cope, you will be able to better relate to and communicate with others.
4. Go On Nature Walks
Research suggests that spending time in nature helps reduce feelings of anxiety, depression, stress, and other mental health issues. There is a strong connection between the time spent in nature and overall mental state. Sometimes, it can improve your mentality just to change your scenery or situation.
5. Learn About Love Languages
Jealous feelings can arise from making assumptions. It’s easy to forget that everyone is different and experiences love differently. We all have individual experiences that shape who we are, so learning how you and your partner differ is important. Have these deeper conversations about what brings you safety and security and how your partner can support you.2
6. Participate In Career Coaching
There’s only so much preparation you can get for how to deal with how to not be jealous at work. Some companies offer professional development or supervision that can help you become more confident and focus less on others. Seeking professional development or coaching outside of work is also a great way to help you reach your goals and work through jealousy or other issues.3
7. Practice Yoga
Yoga allows individuals to express emotion through their body. There are many benefits to exercising, but yoga also helps you find balance. When balance and emotional equilibrium are at the center of your mind, it becomes easier to process jealousy. Guided yoga meditations and yoga classes can help restore this missing balance, allowing you to acknowledge your full range of emotions.
8. Set Expectations
Jealousy feels very real and disturbing for the person experiencing it. To help build trust, set some ground rules and mutually agree upon expectations for the relationship.
9. Journal
Writing down your thoughts, behaviors, and emotions in a journal (and reading them out loud) can help you realize how you really feel and identify and explore negative thought patterns. Once you’re able to sort through some of your written feelings, you can start to do the work to heal.
10. Talk to a Therapist
Getting objective feedback and guidance from a professional is always going to be helpful in addressing jealous feelings. This person can help you mirror and change the inner critic’s voice.4
A great way to find a therapist is by searching an online directory or reviewing the in-network providers with your insurance. Looking through profiles online and narrowing them down a list of a few to contact is a good first step. Many therapists offer a free phone consultation to help you evaluate whether or not they’re a good fit.
Additional Resources
- Mental Health America
- National Alliance on Mental Health
- MentalHealth.gov
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
