How to Control Your Emotions When Things Get Tough

It’s normal to feel upset when things don’t go your way. But if you find yourself getting angry, stressed, or anxious more often than not, it might be time to take a step back and reassess how you’re handling adversity. Learning how to control your emotions can lead to a more positive outlook on life, and help you get through tough times without losing your cool.

Here are 10 tips for keeping your emotions in check:

1. Acknowledge Your Feelings

The first step to managing your emotions is to simply acknowledge that you’re feeling them. Don’t try to bottle up your feelings or pretend they don’t exist. Allow yourself to feel anger, sadness, anxiety, or whatever else you’re experiencing. Trying to push your emotions away will only make them more intense.

2. Identify the Cause of Your Emotions

Once you’ve acknowledged your feelings, take a moment to identify what’s causing them. Is there a specific situation that’s making you angry? Are you feeling stressed because of an upcoming deadline? Once you know what’s triggering your emotions, you can start to develop a plan for dealing with them.

3. Find Healthy Ways to Express Your Feelings

Once you’ve identified the cause of your emotions, it’s important to find healthy ways to express them. If you’re feeling angry, try going for a run or writing in a journal. If you’re feeling sad, watch a funny movie or call a friend. It’s important to find an outlet for your emotions, or they may end up overwhelming you.

4. Practice Mindfulness

Mindfulness is the act of being present in the moment and observing your thoughts and feelings without judgment. It can be helpful to practice mindfulness when you’re feeling overwhelmed by your emotions. Once you’re able to observe your emotions without getting caught up in them, you’ll be better able to control them.

5. Seek Professional Help

If you find that you’re struggling to control your emotions, it may be time to seek professional help. A therapist can help you identify the cause of your emotional distress and develop healthy coping mechanisms. If you’re struggling with anxiety or depression, medication may also be an option.

6. Avoid Unhealthy Coping Mechanisms

When you’re feeling overwhelmed by your emotions, it’s important to avoid coping mechanisms that may be harmful to your health. This includes things like drinking alcohol, using drugs, or overeating. These coping mechanisms may provide temporary relief, but they’ll only make your emotional distress worse in the long run.

7. Develop a Support System

Having a supportive network of family and friends is crucial for managing your emotions. These people can provide you with a listening ear and a shoulder to cry on when you’re feeling down. They can also help you celebrate your victories and accomplishments.

8. Be Willing to Compromise

In any relationship, it’s important to be willing to compromise. This is especially true when you’re dealing with emotions. If you’re feeling angry, try to see things from the other person’s perspective. If you’re feeling sad, be willing to accept help from others. Compromise can be difficult, but it’s often necessary for maintaining healthy relationships.

9. Practice Patience

One of the most important things to remember when learning how to control your emotions is that it takes time. You didn’t develop your emotional coping mechanisms overnight, and it will take time to develop new ones. Be patient with yourself and don’t expect perfection.

10. Seek Out Positive Experiences

In addition to managing your feelings, it’s also important to seek out positive experiences. Make an effort to do things that make you happy and spend time with people who make you feel good. These positive experiences will help to offset the negative ones and make it easier to control your emotions.

No matter what you’re going through, it’s important to remember that you can control your emotions. By following the tips above, you can learn to manage your emotions in a healthy way.


Learning how to control your emotions is an important skill that can help you in many areas of your life. By following the tips above, you can learn to manage your emotions in a healthy way.