How to Move Through Big Emotions
We've all had moments when our emotions got the best of us, causing us to lose our cool. Emotions play a significant role in our lives, often influenced by our basic needs as thriving humans. To say emotions are powerful is an understatement. Although it can be uncomfortable to sit with intense emotions, the goal is to find ways to manage them that feel safe and manageable. When our actions are limited by our emotions, we may feel overwhelmed and powerless. Instead of battling these emotions, we can take small, simple steps to gradually regain control. In this blog, we will explore the goal of emotional regulation and share coping skills to help navigate big emotions effectively.
The Goal of Emotional Regulation
Emotional regulation isn’t about suppressing or ignoring how we feel; it’s about understanding and managing our emotions in a way that supports our well-being. When we regulate our emotions, we create space to respond thoughtfully rather than react impulsively. The goal is to allow ourselves to experience emotions without being controlled by them. This balance helps us navigate difficult situations, build resilience, and maintain healthy relationships.
Our nervous system plays a key role in emotional regulation. Nervous systems spike under intense emotions, especially fear, anger, and stress. We often experience this spike as a result of our body's "fight or flight" response. During this response, our heart rate increases, breathing becomes shallow, and adrenaline floods our system. While this reaction is essential for survival, it can be overwhelming and exhausting if triggered too frequently or in non-threatening situations.
To calm our nervous system, we need to engage in activities that signal to our body that we are safe. Relaxing the nervous system allows us to move out of that heightened state. In addition to helping us think more clearly, this shift allows us to handle our emotions better. The following strategies can help in both calming the nervous system and managing big emotions effectively.
Involve your senses
Our senses have a direct connection to our emotions, and by engaging them, we can often shift our emotional state. For instance, listening to calming music, smelling a soothing scent like lavender, or feeling the texture of a soft blanket can bring immediate comfort. These sensory experiences ground us in the present moment, making overwhelming emotions feel more manageable
Engage In Movement
Movement is a great way to help manage strong emotions. Whether it’s taking a brisk walk, dancing around the living room, or practicing yoga, moving your body helps release tension and pent-up energy. Physical activity naturally lifts your mood, making it easier to handle stress and anxiety. When emotions run high, our bodies can get stuck in a state of alertness, making it hard to calm down. By moving, even if it’s just stretching or taking deep breaths, you can start to relax and feel more in control of your emotions.
Grounding Exercises
Grounding exercises help you stay connected to the present moment when emotions become overwhelming. Here are a few techniques to try:
Cuddle Your Pet: Spending time with a pet can provide comfort and calm. The physical touch and unconditional love from your pet can help soothe intense emotions and ground you in the present.
Engage in Mental Exercises: Challenge your mind with activities like puzzles, reading, or mental math. These tasks can shift your focus away from overwhelming feelings and help you feel more anchored.
Body Awareness: Pay attention to your body’s sensations. You might do this by walking barefoot on grass, feeling the ground beneath your feet, or lying down and noticing the support of the surface you're on. This practice helps you connect with your physical presence and regain a sense of calm.
Dealing with intense emotions can be challenging, but with the right strategies, you can regain control and find balance. Remember, seeking support from a therapist can offer additional help and guidance in navigating your emotional journey and building effective coping skills.