How to Deal with Difficult Emotions

1. Play Music. Play music that creates an emotion that is the opposite of the one you are struggling with. For example, if you are feeling very sad, play happy, upbeat music. If you are feeling anxious, play slow, relaxing music.

2. Do Something. Take on in a highly engaging activity. Television or computer activities do not count here - these are too passive. Instead, take a walk, dance, clean your house, or do some other activity that gets you involved and distract you from your current emotions.

3. Call Someone. Reaching out to others can really help with you are struggling with strong emotions. Call a supportive friend, sponsor or family member. If you don’t have someone in mind that is supportive, call a helpline.

4. Pray. Are you a religious or spiritual person? If you are (or even if you’re not but have considered trying) praying can be tremendously helpful in times of extreme stress.

5. Ride it out. The peak of most strong emotional reactions (and the urges to engage in harmful activities, like self-harming, or drinking) last for a few minutes and then begin to subside. Grab an egg times from the kitchen and set it for 10 minutes. Wait the 10 minutes and practice riding out the emotion. The more you practice this, the better you will get at it.

6. Be mindful. Practice mindfulness of your emotion. Notice the emotion you are having and let yourself experience it as a wave, without trying to block it, suppress it, or hold onto it. Try to accept the emotion for what it is.

7. Breathe Deeply. Sit or lie somewhere quiet and bring your attention to your breathing. Breathe evenly, slowly, and deeply. Watch your stomach rise and fall with each breath.

8. Take a Warm Bath or Shower. Try to lose yourself in the sensations of the warm water, the smell of the soap, etc. Allow the sensations to distract you from the situation you are upset about. “Calgon, take me away!”

9. Ground Yourself. When emotions seem to be taking you out of the current moment (for example, you are starting to feel “zoned out” or can’t see anything else going on at the moment), do something to ground yourself. Grab and ice cube and hold it to in your hand for a few moments, snap a rubber band against your wrist, “snap yourself back” into the moment.

10. Help Someone Else. Do something nice for someone else. It doesn’t have to be something big; you can walk to the nearest store, buy a pack of gum, and give the cashier a smile and say “Have a great day!” It may sound silly, but small gestures like this can really reduce emotional pain. It gets you out of yourself and makes you feel good about yourself.

What are some of the ways you deal with difficult emotions? Share some with us!