Health and Safety

Handling big emotions – and the holidays

By the Employee Assistance Program (EAP)

Emotions are a normal part of everyday life.

We feel frustrated when we are stuck in traffic. We feel sad when we miss our loved ones. We can get angry when someone disappoints us or does something to cause us pain.

While we expect to feel these emotions regularly, some people start to experience emotions that are more intense and impact their lives. The good news is that we can learn how to handle big emotions.

Emotional regulation means taking any action that alters the intensity of an emotional experience. It does not mean suppressing or avoiding your emotions.

Powerful emotions often surface quickly. A key to emotional regulation is to pause and breathe deeply — to slow the time between an emotional trigger and your response.

Pay attention to what you are feeling physically. Is your stomach upset? Heart racing? Tension in your neck or head?

Try naming the emotion you are feeling. Is it anger, sadness, disappointment, resentment, fear? Sit with and strive to understand the emotion.

Remember that you have a choice of how to respond. Instead of lashing out, can you respond differently this time?

 

Holiday emotional wellbeing

With so much going on, this time of year can usher in many emotional highs and lows. Consider these self-care tips if you struggle with your emotions during the holidays.

Remember that it is okay to feel ambivalent during the holidays. Some of your interpersonal experiences may be warm and fuzzy, while others may feel uncomfortable.

Develop a plan for when you are feeling sad, stressed or lonely. This could entail contacting a close friend or family member, going for an outdoor walk, watching videos that give you laughs or any other activity that brings you joy.

If an event causes you uncomfortable emotions, identify them, remind yourself that they are temporary and commit to carefully examine them later.

Be sure to schedule soothing activities over the holidays that recharge your mind and body. Try reading, listening to your favorite music or painting. Do relaxation techniques or fit in some extra naps.

Kindly yet firmly set limits and boundaries around your time.

Visit Mind Your Mental Health on the EAP website or call 1-800-EAP-4SOC (1-866-327-4762) TTY: 711 for confidential mental health support and resources.