Have you ever felt emotions so intense that you just wanted to push them aside? Many of us do, often turning to distractions that don’t truly help. But what if, instead of numbing them, we learned to process and release them in a healthy way? Here’s a guide on how to get in touch with your emotions and ways you can express them
- Try to recognize what you’re feeling
Whether up in cloud nine or down in the dumps, you must know how to identify your emotions. A part of our brain is actually responsible for our emotions, specifically the limbic system. The limbic system is likewise responsible for our behavior as well. That being said, understanding your feelings allows you to comprehend your needs and helps you control your reactions to certain situations and problems. Start with something easy like, is your emotion positive or negative? Is it something that relaxes you or stresses you out? You can start specifying that emotion once you’ve recognized what you feel. Are you happy or sad? Are you truly angry or just scared?
- Allow yourself to feel
Now that you’ve identified your emotions, you should allow yourself to take those emotions in. It’s time to start feeling everything.
- Connect with your body
Let your feelings run through your body, and pay attention to it. Our bodies and emotions have a strong connection. Psychoneuroimmunology research indicates that our emotional experiences trigger physiological responses that ultimately affect our immune system and cardiovascular health. Observe your body and notice which part of the body is ‘feeling’ or reacting to that emotion. Do you feel something in your chest? Or maybe it’s in your throat? Examples of our body reacting to our emotions are when you feel your heartbeat speeding up and feel like you can’t breathe.
- Try not to get consumed by it
Feeling all of your emotions is indeed beneficial, but all things come with a limit. Be careful not to get entirely lost in what you feel. As we feel, our thoughts also come into play; and when we get overwhelmed by what we feel, our thoughts can go overboard. This could worsen your state and lead to depression and anxiety. Setting a timer can help during this step so that you can control yourself and know when to stop.
- So, why do you feel this way?
Everything has a root cause, and so do your feelings. Your feelings and emotions just don’t pop out of of nowhere.
- Search for the root of your emotions.
Try to remember what happened that may have caused you to feel this way. Are you going through a loss? Did you just get broken up with? Were you fired from work? This step allows you to ground yourself and helps you understand why you feel such.
- Avoid overthinking
It’s crucial that when you find the root, you focus there, and stop thinking about what ifs and maybes. Overthinking will just take you to uncertain and unnecessary conclusions. Focus on the present and on the facts.
- What do you want to do about it?
The truth is, you can do anything you want about what you feel, but if you really want to heal, you should be able to help yourself by choosing the proper coping mechanisms and avoid spiraling into unhealthy habits that can harm you in the long run and may have severe, lasting effects.
What to Do
There are so many ways to cope with what you feel. You only need to be mindful of its effect on your overall well-being. Here are some healthy coping mechanisms that you can do.
- Solve the problem
Confronting the challenges you are faced with can help you ease the anxiety that you feel. Problem-solving likewise helps with various mental health challenges such as anxiety, chronic stress, and more. Get yourself a pen and a sheet of paper and try to make a mind map, detailing the pros and cons of each solution you can think of.
- Talk about it
Grab a cup of coffee with a friend. Call a family member. Book a session with your therapist when it gets too much. Sharing what you feel helps tenfold as you are embraced by the fact that you are not alone. However, when sharing stuff with people, be careful not to burden them with the weight of what you’re sharing. Proceed with caution and ask them first if they are mentally sound and capable of hearing what you have to share.
- Surround yourself with people
As mentioned earlier, you’re not alone. Go out and socialize. Socializing elicits positive emotions and relieves some stress. You don’t have to talk about your feelings; you just have to surround yourself with the people you love. Invite your loved ones to travel, watch movies, and dine out. Have fun with your friends and family, and cherish every moment.
- Find a hobby and be at peace
Relax yourself. Pray, meditate, journal, paint, knit, go for a walk, you name it. Engage in positive habits that can improve your mental well-being. While you’re at it, learn how to express your emotions creatively. Maybe you can write or make art about it. The sky is the limit.
- Stay healthy
Exercise, eat clean and regularly, invest in body and skin care, and sleep properly. If our emotions have a strong connection to our body, it also goes the other way around. A healthy lifestyle can equate to a healthy mental well-being. We’ve compiled some of the best self-care activities for you to read.
What to Avoid
Our emotions can be powerful and can lead us to do things that we will regret later. Here are some unhealthy coping mechanisms that you should avoid.
- Substance abuse
Turning to substances may seem like a temporary escape, but in the long run, it can create more challenges for your mental and physical health. Substance abuse has caused over 2.6 million yearly deaths worldwide. Aside from that, you’re bound to a life of unending medical bills and therapy sessions.
- Smoking
Just the same with substance abuse, it can temporarily numb what you feel and cause you financial distress in the long run. Just to give you a picture, smoking is a leading cause of death and disability globally. What’s worse is that the people you smoke around can also be affected.
- Gambling
It’s all fun when you keep winning, but really, who keeps winning in this world? Gambling can not only hurt your wallet but also bring you harm when dangerous people surround you. Moreover, gambling can impact many aspects of your life, like your social life and even your work life.
- Emotional eating
Eat regularly. Don’t eat less, and at the same time, don’t eat more. Don’t overly restrict yourself with food, and don’t go out of control when eating. When emotional eating gets out of hand, this could lead to eating disorders that are hard to get out of. Maintain a healthy relationship with food.
- Isolation
Being alone has its benefits, but please reach out when you can. Social isolation can lead to poor mental and physical health, such as depression and sleeping problems. You don’t have to avoid everyone to feel okay; it may just make you feel less okay. Remember, no man is an island.
- Self-harm
Aside from the emotional damage it causes, think about the physical damage it does to your body. Self-harm can cause permanent scarring, severe infections, and nerve damage. If you need more help on this, you can check our blog for more specifics on overcoming self-harm.
Be kind to yourself in the process
Choose to help yourself. Avoid the negative self-talk because that won’t help at all. It’s enough that you recognize what you feel and what caused you to feel that way. You don’t have to beat yourself up. You just have to accept what happened and be accountable, then go on your way. Remember, what you’re going through is normal as you are human.
If it gets too much, you’re not alone — we can go through this together.
Here at Milestone Health & Wellness, we help you tap into your emotions and help you fight your battles. We understand that your struggles are complex and that they don’t come easy. Our trained and dedicated team is glad to give you the support and understanding you need during these challenging times. You can take your time, and we’ll be there, every step of the way, without pressure or judgment. With us, no matter the struggle, you will understand that, indeed, there is hope.