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When Big Feelings Become a Problem

We’ve all heard the advice to not let our emotions get the best of us, but sometimes that can be a seemingly impossible challenge. So, when big emotions seem to take over your mind, how can you regulate them and keep calm? Try these tips.

Be self-aware

Noticing how you feel and naming your emotions is the first step toward regulation. If you feel down, ask yourself, “Am I feeling sad, hopeless, ashamed, or anxious?” Take a moment to truly sit with yourself and identify what the emotion is, where it came from, and why it’s taking a toll on you. Knowing the answers to these questions will give you a sense of control and perspective on the situation.

Practice mindfulness

Mindful activities like meditation, yoga, and journaling let you explore and identify the parts of the world around and inside of you. By restoring a sense of calm during tumultuous times, you can guide your actions in the right direction.

Show yourself compassion

Setting time aside for yourself each day is a great way to build emotional regulation skills. Remind yourself of your strengths and letting your mind stray from the worry will change the way you react to emotions.

Some ways to show yourself compassion include:

  • Daily positive self-affirmations
  • Relaxation and deep breathing
  • Regular self-care 
  • Journaling

Build a supportive community

Sometimes your situation and emotions may be too much to bear alone, and that is okay. Building a supportive community can help you regulate your feelings and provide perspective in the darkest moments. Whether it’s a group of friends, some family members, a therapist, or support group, there are people out there willing to support you. 

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