In high-pressure environments, emotions are inevitable. Knowing how to recognize and work through them is key to both mental wellness and performance.
When we give too little attention to our emotions, we are often unaware of what we are feeling and can feel disconnected or numb. This leads to increased stress & risk of reacting to future triggers. Alternatively, giving emotions too much power can keep us stuck or overwhelmed. Our emotions can impact our thoughts and behaviors, sometimes leading to us showing up in ways that are inconsistent with what we want. The goal of processing emotions isn’t to ignore emotions or let them take over; it’s to find a healthy middle ground where emotions are recognized, felt, and managed.
Start by naming the emotion. Are you feeling frustrated? Anxious? Disappointed? When we accurately label what we’re experiencing, we gain clarity, feel less overwhelmed, and make better decisions. In fact, naming emotions reduces reactivity in the brain, helping us feel more in control. Pro tip: In moments of overwhelm (or a weekly reflection practice)Google an “emotion wheel” and circle all of the emotions that are present for you.
Give yourself permission to sit with the emotion and truly let yourself notice and observe what it feels like. This can be uncomfortable and unpleasant. Try your best to be curious about what you’re noticing vs. pushing it away or judging it. Sometimes it can be helpful to put a time limit on this. Examples of this might include talking it out with a trusted individual, journaling, listening to music, meditating, or even praying.
After processing, do something that brings you comfort (think some type of self-care). That might mean spending time with friends, being around pets, watching a favorite show, or going for a walk. For others, comfort may come from taking action to improve the situation. Try to engage your senses—sight, sound, touch, smell—to ground yourself.
Emotions are part of the human experience. The more we practice working with them instead of against them, the more resilient, focused, and balanced we become.