Stress manifests in us in a multitude of ways. One of them is our emotions, you might find yourself feeling particularly snappy or simply overwhelmed. Some common emotional signs that you’re stressed are:
· Feeling overwhelmed, anxious, or irritable
· Being easily frustrated or moody
· Feeling sad, depressed or hopeless
· Feeling more emotional or sensitive than usual
· Having difficulty relaxing or quieting your mind
Luckily, you’re not sentenced to feeling this way anytime you feel stressed. By learning to work with your emotions you’ll feel much more in control and grounded when stress comes along. And by employing some of these techniques you’ll also actively work on improving your resilience, meaning you’ll be getting stressed less often.
So let’s break down the strategies to help you manage the emotional effects of stress.
Journaling
Journaling is a simple yet effective tool for coping with stress. By writing down our thoughts and emotions, we can gain a better understanding of them and process them in a healthy way. Journaling can also help us identify behavioural patterns and thought processes, which can lead to insights and solutions for managing stress.
To get started with journaling, set aside a few minutes each day to write down your thoughts and feelings. You can use a physical journal or a digital one, whichever works best for you. Write without judgment or censorship, allowing your thoughts and emotions to flow freely. Try to identify why these emotions arose and what they're telling you.
Meditation (with an emotional focus)
Meditation is another powerful tool for coping with stress. Practising mindfulness and focusing on the present moment can reduce anxiety and improve our overall wellbeing. One approach to meditation that can be particularly helpful for managing stress is focusing on our emotions, visualising them in our body, and listening to what they have to say and what they need.
To try this approach, find a quiet place to sit or lie down and close your eyes. Take a few deep breaths and focus on your body. Notice any sensations or tension you may be holding. Then, imagine your emotions as a colour or shape and where they’re located in your body. Focus on calm breathing and try having a conversation with the visualised emotion. You could start by asking it why it’s there and what it needs.
Grounding
Grounding is a technique that involves focusing on the present moment and our physical surroundings, helping to bring us back into our bodies. Grounding techniques can be especially helpful when we're feeling overwhelmed or disconnected from our bodies.
To try grounding, find a comfortable seated position and focus on your breath. Then, focus on your physical surroundings. Notice the colours, textures, and sounds around you. Pay attention to your body and any sensations you may be feeling (e.g. your feet on the ground). Whatever comes up for you, allow it to be there without judgement. You can also try grounding exercises such as walking barefoot on the grass or holding a smooth stone in your hand.
Somatic Exercises
Somatic exercises are body-based techniques that help us release tension and stress from our bodies and regulate our nervous system. Somatic exercises can be especially helpful for managing chronic stress and tension and in situations where you feel your emotional responses are irrational.
To try somatic exercises, find a quiet place to move your body. You can try gentle stretches, yoga poses, or other movements that feel good to you. Focus on your breath and notice any sensations or tension you may be holding in your body. Allow your movements to be slow and intentional, and don't push yourself too hard.
You can also try simple exercises like a self-hug (great for generating a feeling of safety in your body when you’re overwhelmed) or self-havening (an amazing tool for processing heavy emotions and minimising undesirable emotional responses). The video below takes you through the simple process:
Visualisation
By using the power of our imagination, we can create a safe and healing space to process and release difficult emotions. You can use it to go back in time to an emotional experience you feel “stuck on” and get everything off your chest. Often when we get stuck on an emotional experience it’s because we wish we’d done things differently (e.g. said something different, or stood up for ourselves).
To try visualisation for emotional release, find a quiet and comfortable space to sit or lie down. Take a few deep breaths and close your eyes. Imagine yourself back in the emotional experience. Allow yourself to feel the full weight of the emotions present, without judgment or resistance. Visualise what you would’ve ideally done (or said) in this situation. Remember this is your imagination and you’re in control – no one can hurt you.
Visualisation for emotional release can be a powerful and cathartic experience. It can help us release pent-up emotions, gain new insights and perspectives, and feel more grounded and in control of our lives.
Talk to someone
Talking to a friend or professional is one of the best ways to release your emotions. By sharing our thoughts and feelings with others, we can gain new perspectives and insights, and feel less alone in our struggles. Talking to a friend or loved one can be a great way to get emotional support while talking to a professional can provide us with more specialised help.
If you're struggling with stress, consider reaching out to a trusted friend or family member for support. If you feel like you need more help, a professional can provide you with a safe and confidential space to explore your thoughts and feelings and offer you personalised strategies for managing stress.
Want help managing the effects of stress?
Whether your experience of stress is mostly emotional or manifests in another way, I help people actively manage and minimise all signs of stress as well as build resilience. You can reach out for your free consultation here.
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