Quick answer: When emotions overwhelm you, the aim is first to lower the arousal in your body and only then to “talk to your head”. Start with your breath, grounding through the senses and one small step.
There are moments when emotions come in like a wave and it is hard to put anything in logical order. At such times you do not need grand theories — just a short plan that steadies the body and restores a minimum of control.
The 5-minute plan: 3 steps that help most often
- Breath (2 min): inhale for 4 seconds, exhale for 6–8 seconds.
- Grounding (2 min): name 5 things you can see, 4 you can feel by touch, 3 you can hear, 2 you can smell and 1 you can taste.
- One action (1 min): choose the simplest step (a glass of water, a short walk, a break from the conversation, writing your thoughts down).
What to avoid when you are in strong emotions
Avoid making decisions “in the heat of the moment”, getting into arguments and analysing endlessly. Regulate your body first — then talk, make a plan and draw conclusions.
How to practise managing your emotions every day
Regularity works best: 2–3 minutes of breathing a day, short notes on “what I am feeling”, movement (even a walk) and sleep. It sounds trivial, but it is the foundation of the nervous system.
When emotions are a sign that it is worth seeking support
If you often feel that you “drift away” in your emotions, feel a lack of control, or notice consequences in your relationships and work — a consultation helps to create a plan tailored to your style and situation.
What you can do today
- Choose one small step (10–15 minutes) instead of trying to “fix everything at once”.
- Write down 3 things: what I am feeling, what I am thinking about, what I will do in the next hour.
- If it helps — book a consultation to put together an action plan and regain a sense of influence.
Useful links on this site
FAQ
Is it normal for emotions to come back despite the exercises?
Yes. The exercises do not eliminate emotions; they shorten the time you feel overwhelmed and make it easier to return to balance.
What if breathing exercises make me tense?
That happens. In that case, start with grounding through the senses or a short burst of movement (e.g. 20 squats / a walk).
Can you learn to react more calmly in an argument?
Yes — through breaks, communicating your needs and practising a “pause” before you answer. It is a skill.
Article prepared by Natalia Kostusiak, psychologist.
This content is for information purposes only and does not replace an individual psychological consultation.
