Riding the Emotional Roller Coaster: How to Manage When Feelings Take Over

Angela Sillas-Green
Nov 3
3 min read

Some days you’re holding it together, enjoying a nice walk or your favorite beverage. Other days, you’re just trying to make it through without crying in the grocery store parking lot.

You’re not being dramatic. You’re not “too sensitive.” You’re just feeling a lot—and that’s completely human.

Whether it’s burnout, grief, anxiety, or a wave of “I’m not sure what’s wrong, but something feels off,” emotional overwhelm is real. One moment you feel okay. The next, you’re overthinking, shutting down, or spiraling into self-doubt. Sound familiar?

You’re not alone. And more importantly, you’re not doing it wrong.

Why Big Emotions Feel So Intense

When you're feeling emotionally flooded, your brain interprets it as a threat—even if there’s no obvious danger. Your nervous system goes into high alert, triggering fight, flight, freeze, or fawn responses. You might:

Overthink tiny decisions.
Snap at someone you love and instantly feel guilty.
Feel exhausted and disconnected, even after resting.
Get anxious about things that haven’t even happened.
Judge yourself for not “handling it better.”

Here’s the truth: your body is trying to protect you—but staying in that heightened state doesn’t help you heal.

5 Ways to Regulate Tough Emotions When They Feel Like Too Much

The good news? There are practical tools you can use to help calm your emotional system. You don’t have to just "push through" or wait it out. Here's how to start supporting yourself today:

1. Name It to Tame It

When emotions feel like a tidal wave, pause and name what you're feeling. Say it out loud or write it down: "I’m scared about this new chapter." or “I’m frustrated that things didn’t turn out how I hoped.”

Research shows that naming your emotions helps calm your nervous system. Acknowledging the feeling gives your brain a sense of clarity and control.

2. Try the 5-4-3-2-1 Grounding Technique

If your feelings feel too big for your body, bring yourself back to the present with this simple grounding tool:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This sensory-based practice helps regulate overwhelm by anchoring you in the here and now.

3. Feel Your Feelings (With Boundaries)

You don’t need to numb or ignore what’s coming up. But you also don’t need to live in the emotion forever. Set a timer for 10-15 minutes and let yourself feel it all. Then, shift into something nurturing: take a walk, call a friend, or sip tea in silence. Feel it—then release it.

4. Challenge the “Not Good Enough” Story

Transitions often wake up old beliefs like “I can’t do this” or “I’m failing.” Next time that inner critic shows up, ask, “Is this thought helpful right now?” If not, try something more grounding: "I’m figuring this out as I go, and that’s enough.”

You don’t have to be perfect. You just have to keep showing up.

5. Create Micro-Moments of Calm

Support doesn’t have to be grand. Sometimes, the smallest acts of care have the biggest impact:

Three slow, deep breaths
Two minutes outside in the sun
One song that soothes your soul

These mini-moments tell your nervous system, “I’m safe now.” That message is powerful.

You’re Not Alone in This

The emotional roller coaster doesn’t have to be your permanent ride. With the right tools and support, you can learn to:

Regulate your emotions.
Build resilience during transitions.
Quiet the voice that says you’re not enough.

Because here’s the truth: you are enough. You’ve always been enough. Sometimes, you just need help remembering.

Ready to Take the First Step?

Therapy can help you understand your emotional patterns, rebuild a sense of safety, and create more fulfilling relationships—with others and with yourself. If you're curious about therapy, reach out here or explore free resources on relational trauma and healing at Creating Change’s Mental Health Resources.