Processing emotions is allowing them to surface and release - rather than suppressing them. Learn how to process emotions in a healthy way rather than suppressing or being overwhelmed by them.
Reduces anxiety, depression, and emotional overwhelm.
Lowers blood pressure, strengthens immunity, and improves sleep.
Increases empathy and reduces conflict.
Helps you adapt to challenges without being consumed by them.
Leads to chronic stress, anxiety, or depression.
Can cause headaches, muscle tension, fatigue, or digestive issues.
Bottled-up emotions may surface as anger or panic.
Increases reliance on escapism through substances, overeating, or social withdrawal.
Accepting emotions without judgment
e.g., journaling feelings after a tough conversation
Allowing space for emotions to pass through
e.g., crying when sad or venting frustration through exercise
Using grounding techniques
e.g., focusing on breathing during anxiety
Seeking closure through reflection or conversations
Suppressing emotions
e.g., ignoring sadness until it causes burnout
Numbing emotions
e.g., overusing alcohol to avoid discomfort
Lashing out
e.g., snapping at loved ones instead of expressing feelings constructively
Dwelling or ruminating
e.g., replaying conflicts without resolution
Identify what you're feeling (e.g., anger, sadness, disappointment).
Close your eyes, breathe deeply, and scan your body.
Breathe deeply into areas of tension.
Talk to a friend or therapist.
Ask yourself important questions about the emotion.
Place a hand on your heart and take 3 slow breaths.
Scenario: You had a disagreement with a close friend, and you're left feeling hurt and frustrated.
Healthy Response:
You take 10 minutes to journal your feelings and identify why the argument upset you. Later, you reach out to the friend with openness, sharing your feelings calmly.
Unhealthy Response:
You replay the argument repeatedly in your head without expressing your feelings or jump straight to blaming the friend without reflection.
Scenario: You receive critical feedback from your manager, and you feel stressed and anxious.
Healthy Response:
You pause for a few minutes to breathe deeply and ground yourself. Afterward, you list actionable takeaways from the feedback and plan improvements.
Unhealthy Response:
You bottle up your feelings, suppress your anxiety, or lash out at a coworker. You avoid your manager instead of addressing concerns directly.
Scenario: You've recently lost someone important, and you're experiencing waves of sadness.
Healthy Response:
You allow yourself to cry and express your grief with a trusted friend or in a support group. You give yourself permission to feel the sadness without rushing to "move on."
Unhealthy Response:
You deny your sadness, telling yourself to "stay strong" and distracting yourself with work or alcohol to avoid the pain.
Scenario: You didn't get a job you really wanted.
Healthy Response:
You acknowledge your disappointment, then reflect on what you learned from the process. You update your resume and plan your next steps.
Unhealthy Response:
You internalize the rejection as a personal failure, criticize yourself harshly, and give up on applying for new jobs.
Scenario: Another driver cuts you off, and you feel a surge of anger.
Healthy Response:
You acknowledge your frustration, take a few deep breaths, and let the feeling pass without reacting impulsively.
Unhealthy Response:
You yell, honk aggressively, or tailgate the driver, escalating your anger and creating more stress.
Scenario: You've moved to a new city and feel isolated without your usual support network.
Healthy Response:
You acknowledge your loneliness and take small steps to connect with others, like joining a local group or attending a class.
Unhealthy Response:
You withdraw entirely, scrolling social media to numb the feeling or comparing your life to others online without reaching out for real connection.
Scenario: You feel nervous and jittery before presenting to a large audience.
Healthy Response:
You do grounding exercises, like box breathing or a body scan, to calm your nerves. You acknowledge your anxiety as normal and focus on your preparation.
Unhealthy Response:
You avoid practicing, procrastinate, or suppress your anxiety until it builds into panic. You criticize yourself for being nervous instead of normalizing it.
Remember
Processing emotions takes practice. Start small, be patient with yourself, and remember that every emotion is valid and worthy of being processed.