Just as we dress for the weather, we can equip ourselves with the right tools to navigate our emotional climates. We mean, you wouldn’t wear a bikini in a blizzard, would you? So why use the same self-care tool for every mood? Instead of letting your mood run the show, here’s your elevated cheat sheet to regulating your feels, based on what’s going on in that beautiful, complex brain of yours.
1. If you're feeling angry …
Channel your energy constructively.
Physical Activity
Try activities like running, boxing, or even “rage gardening” (it’s a thing) to help release pent-up energy.
Creative Expression
Journal, paint, draw, play music. Engage in creative activities that help you process and express your feelings.
Mindful Breathing
Practice deep breathing techniques to help calm your nervous system. (Here are a few of our go-tos.)
2. If you're feeling sad …
Seek comfort and connection.
Social Support
Call a friend. Better yet, burrito yourself in a blanket, and call a friend.
Nostalgia
Listen to music that evokes happy memories, or watch a favorite movie.
Self-Care Rituals
Indulge in a comforting activity like a warm bath with candles. Basic? Maybe. Effective? Absolutely.
3. If you're feeling anxious …
Ground yourself in the present.
Reality Check
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Box Breathing
Breathe in for a count of four, hold for a count of four, breathe out for a count of four, and hold for a count of four. Repeat.
To-Do List
Break down your tasks into manageable steps, and write them down to help regain a sense of control.
4. If you're feeling disconnected …
Reignite your senses.
Gentle Movement
Go for a walk, or do a five-minute stretch to reconnect with your body.
Micro-Joys
Color in a children’s coloring book, watch puppy videos—anything that says, “Yes, I’m still alive.”
Sensory Stimulation
Engage your senses by holding a warm mug, smelling essential oils, or putting your bare feet in the grass.
5. If you're feeling overwhelmed …
Create space and simplify.
Mindful Screen Time
Take a break from screens and social media.
Task Triage
What actually needs to happen today? (Hint: not everything.) Identify what’s essential, and delegate or postpone non-urgent responsibilities.
Relaxation Techniques
Practice yoga or deep breathing exercises to calm your mind.
Remember, coping strategies are personal, and what works for one person may not work for another. Experiment with different techniques to discover what resonates with you. Over time, you’ll develop a personalized toolkit to navigate life’s emotional ups and downs.
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Note: If you or someone you know is struggling with mental health issues, it’s important to seek professional help. The strategies mentioned are supportive tools and not a substitute for professional care.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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