To deal with jealousy effectively, consider the following expert-backed strategies:

Understand and Reflect on Your Feelings

• Pause and identify why you feel jealous. Is it based on your partner’s actions, your own insecurities, or past experiences? Understanding the root cause helps address the real issue rather than just the emotion

Communicate Openly

• Talk honestly with the person involved, especially in relationships. Share your feelings without blaming, aiming to open dialogue rather than create conflict. This can also help build trust together

Build Trust and Security

• Work on developing trust through reliability, honesty, and openness. Trust reduces jealousy by strengthening the relationship foundation

Practice Mindfulness and Awareness

• Notice and accept jealous feelings without judgment. Mindfulness helps you observe these emotions calmly and avoid impulsive reactions. Taking breaks when jealousy arises—such as going for a walk or writing down your feelings—can help you regain perspective

Cultivate Gratitude

• Regularly practice gratitude by acknowledging what you appreciate in your life. Keeping a gratitude journal or meditating on gratitude shifts focus away from envy toward contentment

Develop an Abundance Mindset

• Replace scarcity thinking ("there’s not enough for me") with abundance thinking ("there is enough success and happiness for everyone"). This mindset allows you to celebrate others’ achievements rather than resent them

Use Jealousy as Motivation

• Channel jealousy into positive action by learning from those you envy. See their success as proof that your goals are attainable and use it to inspire your own growth and accomplishments

Seek Professional Help if Needed

• If jealousy is overwhelming or persistent, therapy such as cognitive-behavioral therapy (CBT) can help you understand and change negative thought patterns related to jealousy

Additional Practical Tips

• Reflect on how jealousy negatively impacts you and your relationships.
• Define your priorities and set meaningful goals.
• Allow yourself time to calm down and plan responses if jealousy feels intense

By combining self-awareness, open communication, mindfulness, gratitude, and a positive mindset, you can manage and reduce jealousy in healthy and constructive ways