Finding Balance: Healthy Ways to Cope with Strong Emotions

We’ve all been there. That moment when life hits us like a wave, leaving us breathless and unsure of what to do next. Emotions—whether anger, sadness, anxiety, or even joy—can sometimes feel overwhelming, and it’s easy to get swept up in them. But here’s the thing: emotions, no matter how intense, are natural. How we choose to respond to them is where the real work comes in. Let’s talk about a few healthy coping skills you can integrate into your life to navigate those difficult moments with balance and grace.

1. Pause & Breathe: Giving Yourself Space

When emotions run high, our instinct is often to react. Before you do, give yourself a moment to pause. Close your eyes and take a deep breath in through your nose, hold it for a count of three, then slowly release through your mouth. This simple act of mindful breathing can interrupt the emotional spiral and bring clarity to your mind. Sometimes, all we need is a brief moment to recalibrate.

2. Engage in Physical Activity: Move Your Energy

Emotions live in our bodies just as much as in our minds. If you’re feeling tense, angry, or anxious, engaging in physical activity can help release that built-up energy. Go for a walk, stretch, or even dance to your favorite song. The movement doesn’t need to be intense, just something that gets you connected to your body and helps you shift the emotional weight.

3. Name It to Tame It: Identifying Your Emotion

It sounds simple, but often, the hardest part of managing emotions is understanding what we’re feeling. Take a moment to check in with yourself: “What exactly am I feeling right now?” Naming your emotions—whether it’s frustration, sadness, or guilt—helps you step outside of the intensity and view them more objectively. When we can identify our emotions, we can begin to address them in a healthier way.

4. Journaling: Let It Flow

If you feel overwhelmed and don’t know where to start, journaling can be a great tool to process emotions. Write freely about what you’re feeling, without judgment. The act of putting words to your experience can offer relief and provide insights that may not have been obvious when everything was just swirling inside your mind.

5. Connect with Someone You Trust

There’s power in community and connection. If you’re feeling like your emotions are too much to carry alone, reach out to a trusted friend, family member, or therapist. Simply talking through your emotions can help lighten the load. You don’t have to navigate these waters by yourself.

6. Practice Gratitude

When we’re in the throes of intense emotion, it can be easy to focus only on what’s wrong. Take a moment to intentionally shift your attention to what’s going right. Practicing gratitude—whether by listing three things you’re grateful for or reflecting on a positive moment—can reframe your perspective and bring a sense of calm to your emotional storm.

Remember, emotions are part of being human. They aren’t something we need to “fix” or push away. By using these strategies, you can begin to embrace and work through your emotions, rather than letting them control you. Healing is not about perfection, but about progress and making the space to be kinder to yourself in every step.

— Cornelius Holmes, LPC