What to do when you’re upset: Quick-fixes and long-term solutions.

Everyone gets upset from time to time, it is normal to feel angry, sad or frustrated. What is important is how you deal with your emotions. Learning how to manage your emotions can help you reduce your stress levels, improve your health and make better decisions in your personal and professional life. This article will provide you with some quick-fixes and long-term solutions to help you deal with your emotions.

Quick-fixes to manage your emotions

If you are feeling upset, sometimes you need a quick-fix to help you deal with your emotions, especially if you are in a stressful situation. Here are some quick-fix techniques you can try:

1. Take deep breaths

Deep breathing can help you reduce your stress levels, calm your mind and regulate your emotions. To practice deep breathing, sit in a comfortable position with your back straight, close your eyes, and inhale deeply through your nose, hold for a few seconds, and exhale through your nose. Repeat the process for 5-10 minutes.

2. Go for a walk

Walking can help you clear your mind, release tension and improve your mood. Take a walk outside in nature or go to a quiet place where you can be alone. Focus on your surroundings, breathe deeply, and allow yourself to relax.

3. Listen to music

Listening to music can help you relax, reduce stress and improve your mood. Choose music that makes you feel good, play it at a comfortable volume and allow yourself to enjoy it.

4. Talk to a friend

Talking to a friend can help you feel supported, understood and less alone. Share your thoughts and feelings with someone you trust, and allow yourself to receive their support and kindness.

5. Write in a journal

Writing in a journal can help you express your emotions, release tension, and gain clarity on your thoughts and feelings. Write about what is bothering you, how you feel, and what you can do to solve the problem.

Long-term solutions to manage your emotions

If you want to manage your emotions in the long-term, it is essential to develop healthy habits and skills to help you deal with stress and emotions. Here are some long-term solutions you can try:

1. Practice mindfulness

Mindfulness can help you increase your awareness, reduce stress, and enhance your well-being. Practice mindfulness by focusing on the present moment, non-judgmentally, and without distraction. You can practice mindfulness with meditation, yoga, or other mindfulness exercises.

2. Exercise regularly

Regular exercise can help you reduce stress, improve your mood, and boost your self-esteem. Find an exercise that you enjoy and make it a regular part of your routine. Exercise can include walking, running, biking, swimming, or anything that gets your body moving.

3. Get enough sleep

Getting enough sleep can help you reduce stress, increase your focus, and improve your mood. Make sure to get 7-8 hours of sleep each night and establish a consistent sleep schedule.

4. Maintain a healthy diet

Eating a healthy diet can help you reduce stress, improve your mood, and promote overall health. Focus on eating whole grains, fruits, vegetables, lean proteins, and healthy fats. Limit your intake of processed and sugary foods.

5. Practice self-care

Self-care can help you reduce stress, improve your mood, and increase your resilience. Make time for activities that you enjoy, such as reading, hobbies, or spending time with loved ones. Take care of your body by practicing good hygiene, grooming, and getting regular check-ups with your doctor.

What not to do when you’re upset

When you’re upset, it’s essential to avoid behaviors that can make the situation worse. Here are some things you should avoid:

  • Don’t suppress your emotions: Suppressing your emotions can lead to increased stress, anxiety, and depression. Allow yourself to feel your emotions and find healthy ways to express them.
  • Don’t use alcohol or drugs to cope: Using alcohol or drugs to cope with your emotions can lead to addiction, health problems, and increased stress levels. Find other healthy ways to manage your emotions.
  • Don’t engage in self-destructive behaviors: Engaging in self-destructive behaviors, such as self-harm, can lead to physical and emotional harm. Seek professional help if you’re struggling with these behaviors.


Dealing with your emotions is an essential part of maintaining your health and well-being. Whether you’re trying a quick-fix or a long-term solution, finding healthy ways to manage your emotions can improve your stress levels, increase your resilience, and help you make better decisions in your personal and professional life.

Frequently Asked Questions

  • Question: How can I tell if I need professional help to manage my emotions?
  • Answer: If you find that your emotions are becoming unmanageable, affecting your daily life and relationships, or if you are struggling with self-destructive behaviors, seek professional help from a therapist or counselor.
  • Question: Are there any herbal remedies that can help me manage my emotions?
  • Answer: Some herbal remedies, such as chamomile and lavender, may have a calming effect on your nervous system. However, it’s important to talk to your doctor before taking any herbal remedies, as they may interact with medications or cause side effects.
  • Question: How can I practice mindfulness?
  • Answer: You can practice mindfulness with meditation, yoga, deep breathing, or other mindfulness exercises. Focus on the present moment, non-judgmentally, and without distraction.


  • Black, D. S. (2015). Mindfulness-based interventions: An antidote to suffering in the context of substance use, misuse, and addiction. Substance use & misuse, 50(5), 597-601.
  • Chang, D. F., & Ngunjiri, A. (2013). Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: A systematic review. Eating behaviors, 14(2), 192-202.
  • Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2007). Psychological stress and disease. Jama, 298(14), 1685-1687.
  • Du, S., Yuan, C., Xiao, X., & Chu, J. (2016). Repetitive deep transcranial magnetic stimulation for the treatment of major depressive disorder with comorbid generalized anxiety disorder. Journal of clinical psychopharmacology, 36(5), 483-487.
  • Pan, A., Sun, Q., Okereke, O. I., Rexrode, K. M., & Hu, F. B. (2011). Depression and risk of stroke morbidity and mortality: a meta-analysis and systematic review. Jama, 306(11), 1241-1249.

Leave a Reply

Your email address will not be published. Required fields are marked *