Begrudging the happiness of others when we feel bitter is normal. Indeed, many of the so-called “negative” experiences that we vilify but nevertheless experience are often experienced—jealousy, bitterness, envy, resentment, vindictiveness, narcissism, hatred, doubt, mistrust.

I know my sample set is skewed as I sit with people who voluntarily come to therapy, but when someone starts getting down on themselves for having these feelings, I often remind them that these feelings are so common in the human experience that we actually have to work to be free with them. Many of the major religions dedicate entire swaths of practice, meditation, and contemplation toward transforming these psychic poisons.

People on a spiritual path, or those exposed to enough spiritual speak that they know what they’re “supposed” to think, tend to minimize or feel shame about having these experiences. The difficulty is that any work on the self, including spiritual work, only makes us more aware of these tendencies and thus stuck in the ambivalence about them.

One person wants to be holy but hates being single and resents everyone they perceive to be in happy relationships. One person wants to be generous but gets resentful when someone volunteers them to do an onerous task.

The language of “higher” and “lower” falls too easily into dualistic traps of “good” and “bad,” but all of this is energy and information that we can harness and transform. As jealousy and resentment can dry up and murder the soul, so too can too much virtue damage us. We can be generous to a fault, hopeful to our own detriment, “positive” in a way that denies the humanity of those who are suffering in our lives.

This is not an easy world in which we’ve become incarnated. The bitter taste of disappointment and resentment has its lessons to offer, insights into the nature of our existence and the limitations of desire and intention. So, too, can the effervescent quality of joy and love show us other possibilities, enliven us and bring us closer to something we crave. Everything in the personality might be a necessary ingredient of the person, but when any one quality becomes stuck and dominant over the rest we are in trouble.

Acceptance and Commitment Therapy offers the concept of “self-as-context,” a Self that is the container and space wherein experience happens. Rather than clinging tightly to one kind of experience and reactively pushing the rest away, we practice a spaciousness of being and a kind of self-observation that allows for the range of experience to happen. This creates a kind of freedom in which we can set aside judgments about experience and instead see them for what they are, learn from them what we can.

Whether we like our “faults” or not, we have them, and they point to our distinctive pattern of needs and desires. When jealousy arises and we are unwilling to be friendly with it, we must either repress it, attack it, dissociate from it, or blame our partners and loved ones for it. The jealousy has something to teach us, something it wants us to know about our needs and insecurities, but because we feel weak in its grip the temptation is to do whatever it takes to avoid it.

Perhaps jealousy simply wants to be felt and acknowledged. Perhaps jealousy is telling us that our partners are not being honest with us. Perhaps jealousy is telling us that we have limited ourselves unnecessarily in deference to something not asked of us. Perhaps jealousy simply wants us to ask our partners for reassurance that they love and prioritize us. Perhaps jealousy has a message for you that I cannot name because it is unique to you.

You can discover this through being in relationship with the feeling, differentiating your awareness of Self from your experience of the emotion. And a great first step is to stop judging the feelings as “good” or “bad,” to stop asking yourself “What should I feel?” and instead ask “What am I feeling? What is this feeling about?” And then, as best you can, to listen for the answer.