How to cope with your emotions

It’s normal to feel many different emotions and to have good and bad days. But sometimes these emotions can be a bit overwhelming.

It’s important to recognise what emotions you are feeling and how to manage them. Some emotions that you could be feeling are:


Anxiety can come in many forms; social anxiety, health anxiety, panic disorders or phobias. Anxiety usually comes from over thinking or worrying about something we feel we can’t control, whether it’s school, friendships or illnesses. Anxiety can be really difficult to deal with and sometimes people can have panic attacks, or even become scared of leaving the house.


Sadness is an emotion we all feel, but sometimes sadness goes on for too long and becomes too deep. This can mean you stop enjoying things that you used to. You might feel like you are worthless, or like you are the only one in the world going through what you are feeling.


This is the emotion that we feel when we have lost someone, or something close to us. This could be a person or an animal. It is okay to grieve, as it can help you come to terms with what has happened and adapt to how life will be in the future.


We usually feel anger if something has annoyed us or made us “lose our cool.” It is a normal emotion to have, but it’s important to express anger in the right way, otherwise things can get damaged and people can get hurt.


Our behaviours are how we express and deal with emotions. Sometimes it can be difficult to tell someone how you are feeling, so you end up bottling up your emotions. This is not healthy and can lead to problems later on in life.

Think of it like a can of fizzy drink. If you shake that can but keep it closed and “bottled up” then it causes pressure, meaning as soon as it’s open, it will explode everywhere. This is what can happen with your emotions too. If you do not deal with them properly and keep everything to yourself, then eventually, all of those emotions will come pouring out. This can have a bad effect on your friendships and relationships with people, because you might say things that you don’t mean when these emotions start to explode. How we deal with our emotions is what helps us to become more resilient.

Here are some top tips to help you deal with your emotions in a healthy way:

Talk to Someone

It’s okay to admit that you are not okay. Talk to someone who you trust about how you’re feeling. This could be a friend, parent, teacher or doctor. Talking about your emotions is one of the best steps to becoming more resilient. It doesn’t just have to be about negative feelings either, don’t be scared to talk about the good feelings too. If you are feeling happy, excited, grateful or even awkward, let someone know! Once you’ve opened up, you’ll be surprised how many people can relate to what you’re feeling.

Write it down

If you’re struggling to open up to someone, try writing down how you’re feeling. If you can share the written note with someone, that’s great! But if you don’t feel you can, even writing down how you’re feeling will help you to identify and manage your emotions.

Do Something Physical

This could be anything from going for a walk, playing in the garden, to even just squeezing a stress ball. Exercise isn’t just good for your body it’s also good for your brain, it can help with symptoms of depression, anger or anxiety.  And it doesn’t need to cost you anything if you don’t want it to – you can even do it in the comfort of your own home!

Be Creative

Sometimes it can be hard to find the right words to express your emotions, so why not channel them into something creative? You could write about your feelings in a diary, use painting or drawing to release emotions, play a musical instrument or bake a cake.  This can give you something positive to focus on and release your stress.

Relaxation and Mindfulness

There are techniques you can use that are proven to calm the mind. One of these techniques is called 7/11 where you simply breathe in for 7 seconds and out for 11 seconds. This lowers your heart rate and can make you feel less anxious.

Comfort or Distract Yourself

Everyone needs comforting sometimes, especially when your emotions seem like they are too much to handle. You could do simple things like take a bath, cuddle a pet, listen to your favourite music or watch your favourite film. It’s okay to spend time focusing on you.


If you are worried about problems such as domestic abuse or suicidal thoughts it is always best to talk to someone.

Domestic Abuse Services is a site that tells you where and how you can access help if you are worried about abuse. It has helplines that you can contact 24/7. Someone is always there to talk to.

If you are having suicidal thoughts then you can contact the Samaritans at any time free of charge on 116 123. Although you may be feeling alone, there is always someone that can help you through it.