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Find the root of this negative emotion. Know how your body is feeling. Let it be. Listen and acknowledge your thoughts. Only live in the now.
Not the cause – the root. Not why you feel this way, but why you chose to interpret this situation this way. Did you inherit this way of thinking? Was there a moment in your past you can pinpoint it to? Where does this anxiety come from?  Here's a clearer example: let's say your friend Marie called you fat behind behind your back and now you can't stop feeling ugly and down on yourself. Some people would take this situation and be mad at Marie – so why are you feeling the way you're feeling? Acknowledging that an emotion stems from insecurity or from a previous relationship (including that with your parents) or from a particularly stressful time in our past helps us understand ourselves. When we understand ourselves, we tend to give ourselves a little more slack. Negative emotions are often associated with the unknown – when you know where it comes from, it has less power. Some people will take the above step and say, "I have no idea where this emotion is coming from or why I'm feeling this way." And that's fine. If that's your answer (and even if it's not), take into account your body. Your mind sends your body signals, sure, but it works the other way around, too. Are you exhausted? Stressed out? Do your muscles ache? Are you hormonal? Did you start a new medication? Often physical issues manifest emotionally without us even realizing it. Try this: start breathing quickly and shallowly for about 15 seconds. Then hold your breath. How are you feeling? Odds are if not a little nervous, at least a little uneasy. This should show you that the next time you're feeling a negative emotion, see if some of the trigger is in your body and what you can do to make it go away. If someone told you to not think about a pink elephant, there's only one thing you'd wind up thinking of. It's crazy to expect otherwise from your mind. If you tell yourself that these emotions need to be fought and aren't acceptable, then sure, maybe they'll disappear for a bit, but then they'll come creeping right back. Instead of fighting them, let them be. Feel them. Stew in it. It's the only way it'll pass. Think about the last time something was on the tip of your tongue. It probably bothered you and bothered you and bothered you until you either A) remembered what it was or B) forgot about it (until now). That's just the way humans are programmed. Though it may seem a bit counter-intuitive, a surefire way to get rid of an emotion is to feel it. It's ridiculous to tell yourself to stop thinking negative things, to stop feeling this way. That's just not how it works. Instead, take that thought, listen to it, acknowledge it, and take on a new, better thought to the end. This new and improved thought process will make the emotion a lot less jarring, more acceptable to feel, and cause you a lot less stress. For example, say that you look in the mirror and you're still feeling ugly thanks to Marie's comment. "I'll never be pretty," passes through your mind. After that, the more logical voice inside of you chimes in with a, "Okay, how true is that thought? Who would you be without that thought? And since when can you tell the future?" Opening up a dialogue can sometimes bring to light that this thought is just that – only a thought. Most of our thoughts have nothing to do with truth and everything to do with how we're feeling at that exact moment. It's just a tape running in our brains that needs to be paused. How many times have you imagined a situation going bad and it actually went as bad as you thought it would? Probably never. So all that time spent worrying about the future is for naught. When you catch yourself riddled with this negative emotion, take a step back and focus on the present. Focus on what's in front of you. The human mind is fleeting – step into the now now and that negative emotion may dissipate on its own. We've all heard "life is short," more times than we can count. And every time it's said, it's still true. Spending it feeling negative emotions is such a waste. If the world were gone tomorrow, would this thought process have gotten you anywhere? Or would it just have spoiled an otherwise good time? Sometimes when we see how ridiculous we're being, our thought processes realign themselves.