The Meaning of “Sit with It” and Its Importance in Therapy

In therapy, the phrase “sit with it” is often used to encourage clients to pause, reflect, and experience their emotions or discomfort without rushing to resolve or avoid them. It’s about creating space for feelings to unfold and allowing the mind and body to process them in a safe and non-judgmental way. But what does it really mean to “sit with it,” and why is it important?

What Does “Sit With It” Mean?

To “sit with” something is to allow yourself to feel and experience whatever arises, whether it’s discomfort, sadness, fear, or even joy. Rather than pushing emotions aside or immediately trying to fix them, it means making room for them to exist. In therapy, this practice invites clients to be present with their emotions without judgment, helping them understand their feelings rather than escape from them.

Why Is Sitting With It Important in Therapy?

1. Building Emotional ToleranceIn many cases, emotions can feel overwhelming, especially when dealing with difficult or painful experiences. "Sitting with it" helps individuals build emotional tolerance, so they don't feel controlled by their feelings. It’s about realizing that emotions are temporary and manageable, even when they feel intense.

2. Self-Awareness and ClarityWhen you sit with your emotions, you create space for clarity and self-awareness. Instead of reacting impulsively, you allow yourself time to reflect on what’s really going on. This can help uncover underlying thoughts, beliefs, and patterns that shape your emotional responses.

3. Promoting HealingHealing from past trauma or emotional wounds requires feeling and processing the pain, not just suppressing or avoiding it. By sitting with painful emotions, clients can gradually release them and make room for healing. Therapy often works as a guide through this process, supporting clients to stay grounded as they navigate uncomfortable feelings.

4. Improving Decision-MakingWhen we rush to resolve our feelings, we may make decisions from a place of avoidance rather than understanding. "Sitting with it" provides the mental space needed to make thoughtful decisions, allowing you to respond mindfully rather than react impulsively.

How to Practice Sitting With It

1. MindfulnessPracticing mindfulness can help you stay present with your emotions. This could be as simple as noticing what you feel in your body when an emotion arises—whether it’s tightness in your chest, a pit in your stomach, or a racing heart.

2. Deep BreathingFocus on your breath to calm your mind and body. Deep, slow breathing helps center you in the present moment, making it easier to sit with difficult emotions.

3. Non-Judgmental AwarenessRather than labeling your feelings as “good” or “bad,” try observing them without judgment. Allow yourself to feel what you’re feeling without trying to change it.

Conclusion

"Sitting with it" is an essential therapeutic practice that fosters emotional growth and healing. By allowing ourselves to feel and reflect on our emotions, we gain greater clarity, self-awareness, and emotional resilience. While it can be uncomfortable at first, this process helps us move through our feelings in a healthier and more conscious way.