Emotions can hit hard and unexpectedly in everyday life.
Luckily, there are effective strategies to help manage intense feelings like anxiety, anger, and sadness in a healthy way.
Name what you’re feeling
Putting a label on your emotion – like “I’m disappointed” or “I feel anxious” – can actually ease its intensity.
Research shows that simply naming your feelings can help your brain make sense of them and reduce their power.
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You can think it, write it down, or talk to someone about it.
Is this emotion helping me?
Feelings aren’t good or bad – they’re either helpful or unhelpful. Anxiety can keep you safe in dangerous situations, but it can also hold you back from opportunities.
Ask yourself if your emotion is pushing you forward or holding you back, and respond accordingly.
Try out healthy coping skills
The right coping strategy can make all the difference. Try calling a friend, going for a walk, reading a book, or listening to music.
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Avoid unhealthy habits like drinking, overeating, or isolating, which can offer temporary relief but make things worse over time.
Allow yourself to feel it
Sometimes the best thing you can do is to simply sit with the feeling. Acknowledge it, accept it, and then carry on with your day.
Notice how it affects your thoughts and body, and remind yourself that it’s okay to feel what you’re feeling – it won’t last forever.
Reframe unhelpful thoughts
Be aware of the thoughts that are fueling your emotions. Statements like “I can’t deal with this” only make you feel worse.
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Replace them with phrases like “This is uncomfortable, but I can handle it”. Or ask yourself, “What would I say to a friend in this situation?”.
Act as if you feel better
Your behavior can influence your emotions. Instead of shutting down, ask yourself, “What would I do right now if I felt happy?”. Then do that.
Go outside, talk to someone, or smile – yes, even a fake smile can boost your mood. Changing your actions can shift how you feel.
Seek professional support
If managing your emotions feels overwhelming, talk to a doctor or licensed mental health professional.
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It might be a sign of something deeper like anxiety or depression, and therapy or medication could make a big difference in how you feel and function.
Don’t judge yourself for feeling
Being an emotional person doesn’t mean there’s something wrong with you.
Crying during movies, feeling passionate about causes, or reacting strongly to injustice are all part of being human.
Emotions are only a problem when they disrupt your life or relationships.
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Discover what works for you
Everyone’s different, so try various strategies and take note of what helps. Maybe it’s exercise, creativity, talking things out, or mindfulness.
The better you understand your emotional needs, the easier it becomes to find balance when things get intense.
It won’t last forever
Even the most intense emotions pass. In the middle of a tough moment, it can feel like the feeling will never go away – but it will.
Remind yourself that what you’re experiencing is temporary, and you’ll get through it.
This article is based on information from Verywell Mind.