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Regulating your emotions

Sometimes when we have a lot going on it is hard for us to feel in control of all our emotions. We might feel lots of emotions all at once such as anger, sadness and frustration, particularly if something has happened that has caused a disruption to the way we were feeling before.

It’s normal for people to feel overwhelmed and let our feelings control our actions. Usually this feeling will last for a few minutes or it could go on for several hours. You might regret these actions later and wish you had been able to manage your emotions better. If you think you find it hard to control your feelings such as getting angry and you ignore it, this could lead to behaviour problems or you might find your self isolated from your friends.

Being able to keep on top of emotions can feel like a challenge but it is a skill that can also be learnt. Such as; being able to calm yourself down when your upset, or walk away from a situation when you are angry.

Signs and symptoms

  • Over reacting to a situation
  • Getting angry
  • Shouting
  • Crying
  • Not being able to calm yourself down
  • Throwing things
  • Not being able to have eye contact
  • Refusing to speak
  • Difficulty recognising emotions
  • Being confused by your emotions
  • Finding it hard to control your behavior.


Mindfulness is a great way you can help to manage your emotions. This is where you focus on the present such as concentrating on what’s happening right now. By doing this you should be able to gain an awareness of your feelings and thoughts. By understanding and practising mindfulness, you can learn to cope better with stressful situations.

Doing breathing exercises on a regular basis can be a healthy habit for life. Breathing exercises are great because you can do them anywhere, anytime!

Young Minds Crisis Messenger offers free 24/7 support if you are experiencing a mental health crisis. Text YM to 85258