Self care ideas
top 5 strategies for coping with difficult emotions
By Dr. Eleanor Vance
Published: 03 May 2025
Feeling Overwhelmed? You're Not Alone.
Let's be honest, life throws curveballs. Sometimes, those curveballs are emotional freight trains, leaving us feeling completely derailed. I know this feeling all too well. There was this one time, remember that deadline I was up against? Ugh, the stress was unreal! I felt like a pressure cooker about to explode. That's why I'm here to share the strategies that helped me navigate those stormy seas of emotion—and how you can do the same. We'll explore five proven techniques to help you regain control and find your inner peace.
woman feeling stressed and overwhelmed | Image: Supplied
1. Name It to Tame It: Identifying Your Emotions
Before you can conquer your emotions, you need to understand them. What are you feeling? Angry? Sad? Anxious? Confused? Don't try to minimize or ignore what you're feeling. Give those emotions a name; it is the first step to managing them. Write them down in a journal, tell a trusted friend, or just sit quietly and acknowledge them. I personally find that writing helps me get perspective; sometimes, it's like watching a movie of myself from a distance. It lets me see the whole picture better. What does it mean for you to truly acknowledge and name those feelings?
%3Amax_bytes(150000)%3Astrip_icc()%2F171624732-56b750883df78c0b135f8f1c.JPG&w=3840&q=75)
person journaling their emotions | Image: Supplied
2. Breathe It Out: The Power of Deep Breathing
When emotions hit hard, our bodies react. Heart pounding? Shallow breaths? That's your body's stress response kicking in. Deep, intentional breathing can help calm your nervous system. I love using the box breathing technique (inhale for 4 counts, hold for 4, exhale for 4, hold for 4). It's a super effective, readily available tool to ground yourself when things feel chaotic. You can try it right now! Inhale.... exhale... See? Already feeling calmer? What breathing techniques work for you?
woman meditating using deep breaths | Image: Supplied
3. Move Your Body: Exercise as an Emotional Release
Physical activity is a powerful tool for managing emotions. A brisk walk, a yoga session, even a quick dance party in your living room can help release pent-up energy and improve your mood. It's amazing what a bit of movement can do! Remember that time I went for a run after an incredibly stressful day? I came back feeling energized and surprisingly calm. The endorphins were the magical ingredient! What types of physical activities bring you joy and relief?
woman exercising outdoors | Image: Supplied
4. Seek Support: Lean on Your Tribe
You don't have to go through tough times alone. Talking to someone you trust—a friend, family member, therapist—can provide invaluable support and perspective. Sometimes, just verbalizing what you're going through can make a huge difference. It can be a cathartic experience! Remember that time I talked to my best friend about my work woes? Just talking it through helped me work through it. Who are the people in your life you can trust? And how will you reach out to them?
friends supporting each other | Image: Supplied
5. Practice Self-Compassion: Be Kind to Yourself
This is, perhaps, the most important aspect of coping with difficult emotions. Treat yourself with the same kindness and understanding you would offer a close friend. It's okay to not be okay. In fact, it's normal! It’s actually really important to remind yourself that. Don't beat yourself up over your emotions. Be patient with yourself as you navigate these challenges. Self-compassion isn't selfish; it's essential for your well-being. What is one self-compassionate thing you can do for yourself today?
woman practicing self-care | Image: Supplied
Final Thoughts: You've Got This!
Remember, managing emotions is a journey, not a destination. There will be ups and downs, smooth sailing and stormy seas. But with these five strategies in your toolkit, you'll be better equipped to handle whatever life throws your way. You are stronger than you think, and you are capable of navigating these emotional challenges. Keep practicing, keep learning, and remember to be kind to yourself along the way. What's one step you'll take today to better manage your emotions?
