You’ve probably felt it before, that moment when emotions hit like a wave, and suddenly, everything feels out of control. It has a way of making stress and anxiety run sky-high, you feel your blood pressure instantly going up, and some major emotion hitting like a tsunami. It could be anger bubbling up, sadness settling in, or frustration taking over, it can be tough to keep your cool when emotions feel bigger than you.
But here’s the thing: it’s possible to face those feelings without letting them take the wheel. It’s not about shutting emotions down or ignoring them, it’s about finding ways to manage them with care, and of course, giving yourself some compassion as well.
Recognise What You’re Feeling
The first step is to pause and simply acknowledge what’s going on inside. It can be tempting to push emotions aside or tell yourself you “shouldn’t” feel a certain way. But it’s so important to keep in mind that emotions aren’t the enemy, they’re signals, and recognising them helps take their power away.
For example, just go ahead and ask yourself, “What am I actually feeling right now?” Maybe it’s anger, sadness, or even a mix of things. But naming it helps you step back and see it for what it is: a passing feeling, not an overwhelming force. This small but powerful step can make a huge difference in how you respond.
Find a Healthy Way to Let It Out
Generally speaking, bottling things up never ends well. When emotions have no outlet, they tend to build up until they explode. That’s why finding a healthy way to release them is so important. It can’t be stressed enough to just let it out. This could be talking to someone who listens without judgment, writing it all down in a journal, or even moving your body (a lot of people work or go on walks to clear their heads).
But sometimes, it’s not going to be enough, and that’s okay too. For example, if you’re grappling with anger, then it can really help to reach out to a therapist specialising in anger management can be life-changing. You can count on a mental health professional to help you process your feelings in a way that feels constructive rather than overwhelming.
Take a Moment to Breathe
While this may sound generic, it’s true, and yes, this is something that every mental health professional is going to tell you; you need to take a moment to breathe. Your heart may race, your chest might tighten up, and even your breathing could be shallow. But if you can take control of your breathing, it physically helps you calm down. It helps you centre yourself when everything else feels so chaotic.
Zoom Out and Find Perspective
When emotions are intense, it’s easy to feel like the moment is everything. It can be hard to see beyond what’s happening right now. But stepping back and asking a few simple questions can work wonders “Will this matter tomorrow? Next week? A year from now?”
Often, the answer is no—or at least, not as much as it feels in the heat of the moment. Now, sure, in the moment it’s easier said than done, but when you zoom out, you’re not dismissing your feelings, you’re just giving yourself a reminder.
