Helpful vs Harmful: Ways to Manage Emotions

negative emotions like fear, sadness, and wrath are a basic separate of life and sometimes we struggle with how to deal with them efficaciously. It can be tempting to act on what you ’ rhenium palpate right away, but that much doesn ’ deoxythymidine monophosphate fix the situation that caused the emotions. In fact, it may lead to more problems to deal with down the road .
Some of the harmful ways that people deal with negative emotions :


Denial is when a person refuses to accept that anything is ill-timed or that serve may be needed. When people deny that they are having baffling feelings, those feelings can bottle-up to a point that a person ends up “ exploding ” or acting out in a harmful way .


Withdrawal is when a person doesn ’ metric ton want to be about, or participate in activities with other people. This is different than wanting to be alone from time to clock, and can be a warning sign of the zodiac of natural depression. Some people may withdraw because being around others takes excessively a lot energy, or they feel overwhelm. Others may withdraw because they don ’ t think other people like them or want them to be around. In some cases, people who have behaviors that they are ashamed of may withdraw indeed other people don ’ t find out about what they are doing. But withdrawal brings its own problems : extreme point aloneness, misconstrue, anger, and distorted remember. We need to interact with other people to keep us balance.


Bullying is when a person uses force, threats, or ridicule to show office over others. People typically take part in bullying behavior because they don ’ thyroxine feel adept about themselves and making person else feel bad makes them feel good about themselves or feel less alone. It is harmful to both the bully and the person being bullied and does not address underlying issues .


Self-harm can take many forms including : film editing, starving one ’ mho self, gorge and purify, or participating in dangerous demeanor. many people self-harm because they feel like it gives them operate over emotional trouble. While self-harming may bring impermanent relief, these behaviors can become addictive and can lead people to be more out of operate and in greater trouble than ever .

Substance use 

substance use is the function of alcohol and early drugs to make a person feel better or numb about afflictive situations. Alcohol and drug use can damage the brain, making it need higher amounts of substances to get the same effect. This can make unmanageable feelings even worse and in some cases, leads to suicidal thoughts or addiction. If you are concerned about your own or person else ’ randomness manipulation of drugs or alcohol, lecture to a creditworthy adult properly away to get help .
The effective news program is that with rehearse, everyone can do a better job of dealing with their veto emotions in goodly ways. One means to deal with uncomfortable or unpleasant emotions is to remember the word PATH. PATH stands for :

hesitate          acknowledge         Think         avail

footstep 1 : pause . 

This measure is crucial because alternatively of acting on feelings right away, you stop yourself and think things through. Count to 100 or say the rudiment backwards .

step 2 : Acknowledge what you ’ ra touch .

For example, are you mad at person, or are you sad because your feelings were hurt by what they did ? Whatever it is that you are feeling, it is all right to feel that means .

step 3 : think .

now that you have taken a few moments to figure out what precisely it is that you are feeling, think about how you can make yourself feel better .

step 4 : avail .

Take an legal action to help yourself based upon what you came up with in the “ Think ” step .

If you are having trouble thinking of ways to help yourself, try one (or a few) from this list:

Mood Boosters

  • Read the story of someone you admire
  • Watch a funny YouTube video
  • Play with an animal
  • Watch a movie you loved when you were younger
  • Reorganize your room
  • Make a list of places you want to travel

Address Your Basic Needs

  • Eat a healthy snack.
  • Drink a glass of water.
  • Take a shower or bath.
  • Take a nap.

Process Feelings

  • Draw how you’re feeling.
  • Make a gratitude list.
  • Punch a pillow.
  • Scream.
  • Let yourself cry.
  • Rip paper into small pieces.
  • Vent. Venting is not the like as asking for help, it ‘s taking an opportunity to share your feelings out loud. We do this naturally when we talk with person we can trust about whatever is upsetting us. You can besides vent by writing a letter to the person who upset you. Keep the letter a couple of days and then tear it up. Stick to pen and paper—using social media when you are highly emotional can be tempt, but you might say something you regret .

Problem Solving

  • Make a list of solutions to problems – it can help to brainstorm with a friend of family member.
  • Make a list of your strengths. There are plenty of things about you that are awesome, no matter how down you are feeling at the moment.
  • If a person has upset you, talk with them directly. Fill in the blanks to this sentence – “I feel ______ when (this happens) because ______. Next time, could you please ________.” Example: “I feel left out when there is no room at the lunch table, because then I don’t have friends to talk to. Next time can you please save me a seat?”

Volunteering/Acts of Kindness

  • Do something nice for someone you know.
  • Help a stranger.
  • Volunteer your time.

Hobbies/Stress Relievers

  • Learn something new – there are tutorials for all kinds of hobbies online.
  • Create – try a craft project, color, paint, or draw. Invite a friend to join you for added fun.
  • Write – you could write a story, a poem, or an entry in a journal.
  • Get active – dancing, running, or playing a sport are some good ways to get moving.
  • Play a video game.
  • Get a plant and start a garden.

Relaxation Exercises

  • Practice belly breathing –put one hand on your stomach and start to inhale slowly. As you breathe in, imagine a balloon in your stomach filling up and continue to inhale until the balloon is very full. Put your other hand on your heart, feel your heartbeat, and hold your breath for 5 seconds. Now let your breath out slowly for 10 seconds – feel your belly flatten like a deflating balloon. Repeat this process 4 or 5 times and you should notice your heart beat slow down and your muscles relax.
  • Try progressive muscle relaxation –clench your toes for a count of 5, then relax them for a count of 5, then move to your calves, then your thighs, then your abs, then your arms, then your neck.
  • Play with Play-Doh.
  • Go for a walk – feel the ground under your feet and the air on your skin. Focus on your senses.
  • Find a guided meditation on YouTube.
  • Do yoga – you can find videos on demand using your tv or online.
  • Read a book.
  • Listen to music, a podcast, or an audiobook.
  • Unplug – turn off your phone, tablet, and/or computer for an hour or so.

Ask for Help

  • Text a friend.
  • Ask someone to just sit with you.
  • Call a family member.
  • Talk to an adult you trust.
  • Call a friend you haven’t talked to recently.
  • If you are in crisis, call 1-800-273-TALK or text “MHA” to 741741.

If nothing seems to work…

If you still feel deplorable, worry, or scared after trying to help yourself, you might be showing the early warn signs of anxiety or depression .
A screen is an anonymous, rid, and private way to learn about your genial health and if you are showing warning signs of a genial illness. Visit to take a screen door. It entirely takes a few minutes, and after you are finished you will be given information about the future steps you should take based on the results.

A cover is not a diagnosis, but it can be a helpful joyride for starting a conversation with your doctor of the church or a sleep together one about your mental health .
Take a screen at

Adapted from Red Flags : harmful Coping Responses and Coping Responses .

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Category : Healthy