18 Healthy Coping Skills for Managing Difficult Emotions

We all experience difficult emotions from time to time. Emotions like anger, frustration, sadness, grief, and fear can become overwhelming if left unmanaged. Learning healthy coping skills provides us with an emotional toolbox to help process these emotions in a compassionate way.

Accept Your Emotions

The first step is accepting your emotions without judgment. Pushing emotions away or criticizing yourself for having them only leads to more suffering. Acknowledge what you feel with an attitude of care and understanding.

Breathe Deeply

Deep breathing activates the body’s relaxation response. Inhale slowly through your nose, feeling your belly rise. Exhale gently through pursed lips while relaxing your shoulders. Repeat for a few minutes to calm the nervous system.

Journal

Writing down your thoughts and feelings provides an outlet for emotion. Don’t worry about grammar or spelling. Simply let the words flow onto paper. This helps process experiences and gain insight.

Meditate

Sit comfortably, close your eyes, and focus on your breath or a mantra. This calms the mind’s chatter and grounds you in the present moment – where difficult emotions have less control over you.

Move Your Body

Physical movement releases feel-good endorphins and helps discharge stuck energy. Take a walk, do yoga stretches, jump on a rebounder, or dance to your favorite song.

Listen to Music

Music has a profound effect on mood and emotion. Create playlists for different feelings you want to induce, like relaxation or motivation. Upbeat songs can lift your mood.

Get Creative

Crafts, cooking, gardening, painting – any creative outlet constructs meaning from emotion. Make something tangible from what you feel inside, even if you don’t consider yourself creative.

Laugh

Laughter instantly lightens your mood by decreasing stress hormones and triggering feel-good neurotransmitters. Watch a funny show, play with a pet, go to a comedy club, or have a silly dance party.

Connect With Others

Talking helps normalize emotions. Share what you’re going through without judgment. Feeling connected counters the isolation difficult emotions can cause.

Practice Gratitude

Make a list each day of things you appreciate, big and small. Gratitude shifts attention away from difficult emotions so you gain perspective.

Forgive

Let go of grudges and resentment toward yourself and others. Forgiveness frees you from the past and makes room for positive emotions.

Set Healthy Boundaries

Evaluate relationships causing distress. Limit time with toxic people. Say no to unwanted demands. Protect your peace of mind.

Seek Counseling

For long-lasting difficult emotions, see a therapist. Counseling equips you with skills to process and overcome challenges in a healthy way.

Pursue Your Passions

Make time for hobbies that spark creativity and joy. Passions counterbalance difficult emotions with pleasure through meaningful activities.

Help Others

Volunteer in your community. Support a cause aligned with your values. Acts of service get your mind off your own troubles.

Practice Mindfulness

Observe sensations, thoughts and emotions as they come and go without judgement. This builds awareness of triggers and empowers objectivity.

Take a Break

Get away from what’s causing distress by resting somewhere peaceful without expectations. Even a short break can provide relief.

FAQ

What are some examples of difficult emotions?

Examples include anger, anxiety, grief, loneliness, resentment, jealousy, insecurity, embarrassment, guilt, shame, sadness, hopelessness, and overwhelm.

Why do difficult emotions feel so bad?

Humans have a negativity bias where we react more strongly to unpleasant emotions than positive ones. Difficult emotions get stuck when we resist and suppress them.

How can I tell if my coping skills are unhealthy?

Unhealthy coping skills provide temporary relief but make problems worse long-term e.g. venting rage, emotional eating, escapism through technology, substance abuse, isolation, risky behaviors, self-harm.

What if difficult emotions persist despite trying coping skills?

Persistent difficult emotions may indicate an underlying mental health issue. Seek professional counseling and treatment plans like therapy, meditation, medication, lifestyle changes, to address the root cause.

When should I ask for help with difficult emotions?

Ask for help if emotions disrupt your daily functioning for more than two weeks, self-care isn’t helping, you have thoughts of self-harm, or you struggle managing relationships and responsibilities.