Common Emotions That Challenge Us

Many individuals struggle with a range of emotions, including sadness, anger, fear, shame, jealousy, and regret (this list is not exhaustive). Below are several strategies that can serve as a foundation for connecting with and managing these more challenging feelings. While each method can be practiced alone, combining them may yield the greatest benefits.

Journaling for Reflection

Engaging in reflective journaling can be a valuable practice. Unlike a daily diary or a gratitude journal, this should focus specifically on your emotions, particularly the ones that are difficult to face and tend to be suppressed.

You can write as much or as little as you feel comfortable with. If you’re just starting out, it’s perfectly acceptable to write brief entries; you can gradually expand as you become more at ease with the process.

A helpful starting point for those unfamiliar with their feelings is to check in with your body. Emotions often manifest physically, and acknowledging these sensations can assist in identifying the thoughts and feelings connected to them.

Creative Expression as an Outlet

Many of my clients find that expressing their emotions through creative activities—such as painting, drawing, writing poetry, or making music—helps them connect to their feelings and enhance their emotional tolerance. The goal isn't to distract from your emotions, but to engage with them in a meaningful way.

As with journaling, begin slowly and consider using body awareness to ground yourself before tapping into your creativity.

Mindfulness Meditation Techniques

Practicing mindfulness meditation is another effective strategy (further details are available in my article 'Coping with Relationship Breakdowns'). Developing a mindfulness routine can help you learn to acknowledge your emotions without repressing them or feeling overwhelmed.

Mindfulness encourages you to observe your thoughts and emotions, viewing them as waves that rise and fall when allowed to do so without interference. With regular practice, mindfulness can teach you to self-soothe and manage your emotions even outside of meditation sessions. Starting with body scans can be a beneficial way to ease into this practice. Apps like Headspace can provide excellent guidance for beginners.

Fostering Self-Compassion

Building tolerance for distressing emotions is challenging, and understanding the roots of emotional repression can be difficult. It’s essential to practice self-compassion during this journey.

I highly recommend exploring Dr. Kristin Neff's work for practical techniques to cultivate self-kindness.

Communicating Openly with Trusted Individuals

It’s beneficial to practice being emotionally transparent with friends and family, but choose those who are non-judgmental and won’t dismiss your feelings with platitudes like "just be positive." You might start with general descriptions of your emotions to gauge their reactions.

Seeking Professional Guidance

For some, especially those with a history of trauma or deeply ingrained emotional repression, navigating these feelings alone can be overwhelming. In such instances, consulting with a trained therapist may be necessary for effective support.

How Repressing Emotions & Feelings Makes Us Sick & How To Stop

This video delves into the negative impacts of emotional repression and offers strategies to confront and process these feelings instead.

How to Stop Repressing Emotions without Feeling Overwhelmed

In this informative video, viewers can learn techniques to manage overwhelming emotions without resorting to repression.