We all have to deal with difficult emotions at times,
We’ve put together this Feelings-Skill List to help because, let’s face it, our brains can often get stuck when emotions take over. Sometimes a gentle nudge towards helpful ideas can be welcome… especially when we’re not really sure where we’re at emotionally.
Angry, frustrated, aggressive, annoyed?
Try:
- Hit a punching bag (if you actually have one). A pillow works great, too!
- Rip up a newspaper. Just make sure no one is still reading it!
- Go for a walk, jog, or run.
- Break sticks (outside).
- Throw ice against a brick wall or ground (also, outside).
- Make something with play-doh or clay. You can smash it, if you’d like.
- Flatten empty aluminum cans. You probably won’t get your nickel back for those, though.
- Talk to someone you trust.
- Write down your feelings- it can be as messy and jumbled as you need it to be.
- Paint, draw or sketch (scribble if that helps, too!)
- Turn up the music…while you’re at it, dance!
- Hug someone or something (pet, pillow, stuffed animal).
- Cry (it IS ok to do this!).
- Take a hot bath or shower.
- Do yoga, stretch, or exercise.
- Clean or organize something.
- Do some calm breathing (breathe in for FOUR, exhale for SIX).
Sad, isolated, hurt, disappointed?
Try:
- Take a hot bath or shower.
- Curl up in a soft blanket.
- Listen to soothing music.
- Eat something you enjoy.
- Watch a movie or TV show.
- Read a book.
- Sing.
- Play with a pet.
- Use something that smells good (lotion, candle, essential oils).
- Paint or draw.
- Write (goals, dreams, things that you are grateful for).
- Cry.
- Dance.
- Build a pillow fort.
- Do a puzzle.
- Clean or organize something.
- Do yoga or stretch.
- Hug someone or something (stuffed animal).
- Talk to someone you trust.
Fearful, anxious, overwhelmed, threatened, weak?
Try:
- Do calm breathing (in FOUR, out SIX)
- Massage your hand (pressure point).
- Go outside (nature, fresh air).
- Take a bath or shower.
- Organize something.
- Practice guided meditation or other mindfulness.
- Make a cup of tea, hot chocolate.
- Say it out loud (can help fears lose power).
- Tense then relax muscles.
- Distract yourself (cards, puzzles, board game).
- Journal.
- Wrap yourself in a blanket or sit in comfortable chair.
- Talk to someone you trust.
Happy, Confident, Successful, Creative, Thankful
Try:
- Write down what makes you grateful (you can read these when you aren’t feeling so great).
- Listen to your favorite music.
- Take a walk or hike. Look at the beautiful things around you.
- Write things you like about yourself on small pieces of paper (like post-its). Put them up around your room or mirror.
- Write a letter to someone who inspires you (you can choose to send it or not later).
- Make a list of goals and dreams you have for yourself.
- Tell a friend or someone you trust that you’re having a good day—and why.
Check out our Mindmatters app to assess your mental health, get support and join the conversation about mind wellness.
