6 Healthy Ways to Deal with Jealousy

Jealousy isn’t necessarily an unhealthy emotion, but there are ways to handle your jealousy more constructively.

If you tend to get jealous in romantic relationships, you’re not alone. Jealousy is a very natural emotion that many people experience at some point.

Jealous tendencies can pop up in other situations, too. For example, a 2019 study found that women are more prone than men to get jealous over their employers’ physical attractiveness. Men, on the other hand, are more prone to feel jealous over their employers’ physical dominance. Both men and women experience jealousy when their employers appear more socially successful.

Research suggests that jealousy is not inherently a bad thing. A 2021 study found, for instance, that friendship jealousy (when a person is threatened by their friend’s new romantic relationship or friend) can help to protect and maintain friendships.

Wherever your jealousy stems from or whom you feel it toward, healing is possible. How do you control jealousy? There are several ways, and some are listed below.

6 Tips for Dealing with Jealousy

Whether you have jealous tendencies in romantic relationships, friendships, or other situations, here are some tips on how to handle your jealousy in a healthy way:

1. Identify Your Insecurities

Be real with yourself about what your insecurities are, where they come from, and how they affect you.Journalling, meditation, or working with a therapist can help you understand the root of your jealousy and begin transforming it.

2. Communicate Openly with Your Partner

Talk to your partner about how you’re feeling. Open communication allows your partner to understand where you’re coming from and possibly make adjustments that help you feel more secure.

3. Talk About It with Others

Discussing jealousy with trusted friends can help remove the shame and isolation that often accompany these emotions.Hearing others’ experiences can offer insight and remind you that you’re not alone.

4. Let Go of Judgment

Jealousy isn’t inherently “bad.” It often reveals unhealed parts of ourselves.Try to approach your feelings with compassionate curiosity instead of judgment.

5. Try Self-Therapy Exercises

Coping strategies can be particularly helpful if your jealousy stems from past trauma or toxic experiences. Try:

• EFT tapping

• Positive affirmations

• Exposure therapy

• Grounding techniques

• Trust-building practices

A therapist can help tailor these tools to your needs.

6. Learn More About Jealousy

Understanding the deeper roots of jealousy can help you cope more effectively.It might be rooted in:

• Fear of not being enough

• Previous relationship trauma

• Childhood attachment wounds

• Comparisons and competition

• Lack of self-worth

Sometimes, others might even project jealousy-inducing behaviours to elevate themselves. Recognising this dynamic can help you set boundaries and protect your peace.

Next Steps

To minimise jealousy in your relationships or daily life:

• Identify your insecurities

• Talk with your partner or trusted peers

• Let go of self-judgment

• Use grounding or therapeutic tools

• Seek support from a mental health professional if needed

Jealousy doesn’t define you — but it can guide you. With self-awareness and the right support, it’s entirely possible to heal and grow through it.

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