Emotions

It can be normal to feel unstable. Validating your emotions and learning to understand them is your first step towards clarity.

How are you feeling?

A man feeling the stress of life with his hand on his head.

Stressed

You’re feeling stressed. It’s like there’s a constant pressure weighing you down, making everything seem urgent and overwhelming . Your mind races with tasks, and it’s hard to find a moment to breathe. Prioritizing self-care and relaxation can make a big difference. Remember, it’s okay to take breaks and ask for help, even if you feel like don't need it.

Anxiety by Edvard Munch depicts a scratchy black and white picture of people glaring at the viewer in public

Anxious

You’re feeling anxious. It’s that relentless worry that keeps your mind spinning with “what if” scenarios. Your heart races, and it feels like you’re on edge. Acknowledge these feelings, and try grounding techniques or deep breathing exercises. You can try to think through your worries to build your confidence. Reaching out can help ease that burden.

A noisey image of a woman sitting in the corner of a room on matress, with the bedsheets wrapped around her.

Depressed

You’re feeling depressed. It’s as if a heavy fog has settled over your life, dulling everything you once enjoyed. Tasks feel monumental, and isolation can creep in. If you're struggling with these sorts of feelings it’s important to know you’re not alone; talking to someone you trust or seeking professional support can help lighten that load.

Anger by lilRoloHere. A painting in a scratchy cartoon style. A child rages with anger with his fist held high.

Angry

You’re feeling angry. It’s that intense surge of emotion that can feel all consuming, often triggered by something unfair or unjust. It’s okay to feel this way; you should try to channel that energy into constructive actions. It can be calming and allow you to take control. Consider talking to someone who can help you process these feelings.

Man standing on a tiny rock completely surrounded by water

Lonely

You’re feeling lonely. It’s that deep sense of isolation, even when surrounded by others. You might feel disconnected or like no one truly understands you, and be reluctant to say what's really on your mind. Try to find something you enjoy that you can share with others. Remember, reaching out to someone can bridge that gap, and building connections takes time.

A cartoon style broken heart made from card on wooden table.

Bereft

You’re feeling grief. It’s an overwhelming sorrow that can hit you unexpectedly, leaving you with a deep sense of loss. Each day may bring different emotions as you navigate through your memories. Remember, it’s okay to seek support from friends, family, or professionals. Validating and sharing your feelings can be incredibly healing.

Coping Strategies

Once you have validated your emotions, having a coping strategy can help you ground yourself in something familiar, and allow you to take back control.

Take a look at our carousel of coping strategies and find some that you think might work for you.

Image of a pink and blue sky

Journaling and Thought Tracking

Write freely for 10 minutes each day without judgment.

Use prompts like "Today I felt..." or "I'm grateful for..."

Record your thoughts and identify any patterns or triggers.

Challenge negative thoughts: Is there evidence for or against them?

Note your achievements, no matter how small.

An image of a seaside scene with pink and blue colours

Communicating Feelings

Use "I" statements: "I feel..." instead of "You make me feel..."

Be specific about your emotions: "I feel lonely" or "I feel anxious"

Listen actively: Repeat back what you've heard to ensure understanding

Choose the right time and place for important conversations

Be open to feedback and different perspectives

An image of a lake with pink and blue colors

Practical Methods

Practice deep breathing
Inhale for 4 counts, hold for 4, exhale for 4

Identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste

Tense and relax each muscle group from toes to head

Visualize a calm, safe place when stressed

an image of a crescent moon on a pink and blue sky

Emotional Regulation Exercises

Practice mindfulness
Focus on your breath for 5 minutes daily Use positive self-talk: Replace negative thoughts with encouraging ones

Engage in physical activity: Even a short walk can boost mood

Create a self-soothing kit with comforting items

Set healthy boundaries to protect your emotional well-being

Mindfulness Centre

We briefly touched upon mindfulness in our coping strategies section, and while most of our coping strategies are a great way to deal with present emotional issues, mindfulness can provide a long-term approach to emotional regulation.

It teaches us to observe our thoughts and feelings without judgment, fostering a deeper understanding of our emotional landscape and promoting lasting resilience.

Explore our mindfulness section to learn techniques that can help you cultivate awareness, balance, and emotional stability in your daily life.

What is Mindfulness?

Mindfulness is the practice of being fully present and engaged in the moment, aware of your thoughts and feelings without distraction or judgment. It's about paying attention to our thoughts, feelings, bodily sensations, and surrounding environment in a gentle, nurturing way.

The Benefits

Regular mindfulness practice can reduce stress, improve focus, enhance emotional regulation, and promote overall well-being.

Basic Mindfulness Techniques

Deep Breathing

Find a comfortable position. Breathe in slowly through your nose for 4 counts, hold for 4, then exhale through your mouth for 4 counts. Repeat for 5-10 cycles.

Body Scan

Lie down comfortably. Focus your attention slowly from your toes to the top of your head, noticing any sensations without trying to change them.

Mindful Observation

Choose an object in your immediate environment. Focus on watching it for a minute or two. Look at it as if you're seeing it for the first time.

Mindfulness in Daily Life

Mindful Eating

Before eating, take a moment to appreciate the colors and smells of your food. Eat slowly, savoring each bite and noticing the flavors and textures.

Mindful Walking

As you walk, pay attention to the sensation of your feet touching the ground. Notice the movement of your body and your breath. Observe your surroundings without judgment.

Get More Help

Understanding and managing your mental health is a journey, and sometimes we all need a little extra support along the way.

While Clarity provides information and strategies to help you cope, there are times when professional help or specialized resources can make a significant difference.

We've compiled a list of trusted UK-based organizations that offer various forms of support. Take a moment to explore the accordion below.

Remember, reaching out for help is a sign of strength, not weakness.

24/7 listening service providing emotional support to anyone in distress.

Phone: 116 123

Website: www.samaritans.org

Provides advice and support to empower anyone experiencing a mental health problem.

Website: www.mind.org.uk

Offers information on conditions, treatments, and where to get help.

Website: www.nhs.uk/mental-health/

UK's leading charity fighting for children and young people's mental health.

Website: www.youngminds.org.uk

Provides support for those living with anxiety and anxiety-based depression.

Website: www.anxietyuk.org.uk

Provides information about counselling and psychotherapy, including a therapist directory.

Website: www.bacp.co.uk