How To Regulate Emotions During Anxious Moments Without Feeling Overwhelmed
I wish I could say I’ve always had a handle on my emotions during anxious moments, but that would be a lie. Like most people, I’ve had my share of sweaty palms, racing heartbeats, and spiraling thoughts when life throws curveballs. Over the years, I’ve learned that regulating emotions isn’t just about “staying calm”—it’s about understanding what’s happening inside and knowing what to do with it. Whether it’s a traffic jam, a job interview, or an unexpected social situation, learning how to regulate emotions during anxious moments can change everything about how you navigate your day—and your life.
Why Emotional Regulation Matters More Than You Think
Let’s be real—anxiety isn’t always about fear. Sometimes, it’s frustration. Sometimes, it’s guilt. And other times, it’s that awful mix of dread and pressure that sits like a rock in your chest. That’s where emotional regulation comes in. It’s not a fancy psychological concept reserved for therapists; it’s a life skill.
When you develop emotional regulation skills, you’re not suppressing your feelings—you’re working with them. And that gives you the upper hand. People who practice regulation regularly often experience:
- Lower levels of chronic stress
- Improved decision-making under pressure
- Stronger relationships
- More balanced energy throughout the day
I used to think I was just “wired” to react emotionally. Turns out, I just didn’t have the right tools.
Understanding the Root of Emotional Hijacking
Have you ever felt your emotions spike so fast, you didn’t have time to think? That’s emotional hijacking. Your amygdala—the brain’s emotional center—goes into overdrive, and suddenly you’re reacting instead of responding.
Research from ncbi.nlm.nih.gov shows how emotional regulation techniques like labeling your feelings can reduce amygdala activity. It’s wild how saying, “I’m feeling overwhelmed” actually calms the brain.
Signs You’re Emotionally Hijacked
- Impulse decisions you regret later
- Snapping at people without meaning to
- Body tension or headaches after emotional events
If you’re constantly in this loop, you’re not alone. Here’s how I broke out of it.
Grounding Techniques That Work When You’re Spiraling
The 5-4-3-2-1 technique changed the game for me. During a panic moment on the subway, I focused on:
- 5 things I could see
- 4 things I could touch
- 3 things I could hear
- 2 things I could smell
- 1 thing I could taste
Suddenly, I wasn’t drowning in my thoughts. I was present. You can also try breathwork techniques that have been proven to reduce cortisol levels.
Pro tip:
Keep a small grounding object in your bag—like a smooth stone or textured fabric. Just touching it helps redirect your attention away from spiraling thoughts.
How to Label Emotions Without Judgment
This one surprised me. I always thought naming emotions would make them stronger. But when I started saying, “I feel irritated,” or “I feel embarrassed,” something shifted. Instead of feeling swallowed by emotion, I felt like I was observing it.
It’s backed by neuroscience too. Labeling emotions engages your prefrontal cortex, which helps you make more thoughtful decisions. If you’re not sure where to start, use an emotion inventory guide to get a better read on your inner state.
Try This:
Every time you feel an emotion coming on, say out loud: “This is [emotion].” Do it without judging yourself. The more you practice, the easier it gets.
Nutrition and Emotional Regulation—The Hidden Link
This one hit me hard: I didn’t realize how much my blood sugar was messing with my emotions. Skipping meals, drinking too much coffee, living on sugar—it’s a recipe for mood crashes. Once I started adding magnesium-rich foods and high-protein snacks, I noticed fewer mood swings during anxious moments.
Diet and emotional regulation are deeply connected. According to healthline.com, deficiencies in B vitamins, omega-3s, and magnesium can heighten stress sensitivity.
Don’t Fight Emotions—Ride the Wave
I know it sounds cheesy, but emotions really are like waves. Trying to block them only makes the crash harder. A therapist once told me to “surf the wave.” Notice it rising, peaking, and fading—just like a real wave. You don’t have to fight it. You just have to stay afloat.
One method that helped? Practicing acceptance and commitment techniques. Letting the emotion exist without trying to fix it instantly gives it room to dissolve on its own.
For a broader look at how anxiety affects your life subtly, read this article—it completely changed how I saw my own habits.
And if you’re ready to go deeper into structured ways to build self-awareness and reclaim your mind-body balance, the lifestyle and self-help guide offers strategies that work even on your worst days.
Movement Is Medicine—Even If It’s Just a Stretch
I used to think working out had to mean going hard at the gym. But when I started feeling anxious daily, even five minutes of movement changed everything. No joke—just walking around my apartment, doing neck rolls, or stretching on the floor brought me back into my body.
Anxiety lives in the body. Your shoulders tighten. Your jaw locks. Your chest gets heavy. Moving physically—even if it’s just pacing the room—sends a clear message to your nervous system: “You’re safe.”
For deeper tension relief, I started doing progressive muscle relaxation. It trains your brain to distinguish between tension and ease. And once you learn that difference, you notice how often you’ve been gripping through your day without realizing it.
Journaling to Untangle Emotional Knots
I fought journaling for years because it felt like homework. But one night, in the middle of a spiral, I grabbed a notebook and scribbled every anxious thought I could think of. I filled three pages without lifting my pen. It wasn’t neat or profound. But afterward? I could finally breathe.
There’s no right way to do this. Some people love bullet lists. Others free-write. I just write like I talk and don’t reread it. It’s a brain dump. A way to release mental pressure. If you’re not sure what to write, try these journaling prompts that actually helped me get started when my brain felt too foggy to form full sentences.
My favorite 2-minute reset:
- Write: “What’s actually bothering me right now?”
- Answer without overthinking. Just go.
- Write: “What do I need in this moment?”
You’ll be shocked at how often the answer is simpler than you expected.
The Role of Breath: It’s More Than Just Inhale, Exhale
If you’ve ever been told to “just breathe” when anxious, you probably wanted to scream. But there’s a reason everyone says it: it works—if you do it right. I had to relearn how to breathe. Turns out, I was chest breathing for years, which only fed my anxiety.
What helped? Box breathing. It’s simple and effective:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
Do that 4–5 times and your heart rate slows down, your focus sharpens, and your mind chills out. Combine it with a quiet space or soft music and it’s like a mental reset button. I usually pair this with calming essential oils. These blends are surprisingly effective when paired with slow breathing and dim lighting.
How Relationships Can Be a Regulating Force—or a Trigger
When you’re in an anxious moment, nothing feels worse than someone saying, “Just relax.” I’ve had to learn how to communicate my needs to others when I’m feeling overwhelmed—and that alone was a huge shift. Saying, “Hey, I’m feeling anxious, can you just sit with me for a bit?” made a huge difference.
If your environment doesn’t feel supportive, that’s going to impact your ability to regulate emotions. One thing that really helped me was joining an anxiety support group. Knowing other people are walking the same path removes the shame. You stop thinking “what’s wrong with me?” and start thinking “how can I move forward?”
And if you’re constantly walking on eggshells in relationships, it’s worth exploring how relationship anxiety may be fueling the emotional rollercoaster.
Routines Build Safety—Even When Life Feels Chaotic
I used to roll my eyes at morning routines. But once I started building structure into my day, I realized why it works. Routines anchor you. They create predictability in an unpredictable world. When your body and brain know what’s coming next, they stop bracing for impact all day.
Simple changes helped me feel less reactive:
- Waking up at the same time every day
- Five minutes of movement or breathwork
- Pre-deciding meals to avoid last-minute stress
- Cutting screen time before bed
If anxiety spikes most during transitions (like mornings or late nights), building a ritual during those times makes a huge impact. For more ideas, I highly recommend this breakdown of daily disruption patterns caused by anxiety.
When You Need More Than Just Self-Help
Let’s be honest—sometimes the breathing, the stretching, the journaling—it’s not enough. That’s when I knew I needed professional support. I tried CBT (Cognitive Behavioral Therapy) and it changed the way I talked to myself. Instead of spiraling, I started catching patterns early. I started noticing the triggers and challenging them before they took over.
If you’re on the fence about therapy, I get it. But if you’re feeling stuck in a loop you can’t control, this might be your way out. It’s not a sign of weakness—it’s a strategy. Real courage is knowing when to ask for help.
Also, check out the detailed overview on therapy options for anxiety to understand what might be a fit for you. You might be surprised how many modern approaches exist beyond the old-fashioned couch and clipboard style.
Camellia Wulansari is a dedicated Medical Assistant at a local clinic and a passionate health writer at Healthusias.com. With years of hands-on experience in patient care and a deep interest in preventive medicine, she bridges the gap between clinical knowledge and accessible health information. Camellia specializes in writing about digestive health, chronic conditions like GERD and hypertension, respiratory issues, and autoimmune diseases, aiming to empower readers with practical, easy-to-understand insights. When she’s not assisting patients or writing, you’ll find her enjoying quiet mornings with coffee and a medical journal in hand—or jamming to her favorite metal band, Lamb of God.
