Regulating your emotions

Sometimes when we have a lot going on it is hard for us to feel in control of all our emotions. We might feel lots of emotions all at once such as anger, sadness and frustration, particularly if something has happened that has caused a disruption to the way we were feeling before.

It’s normal for people to feel overwhelmed and let our feelings control our actions. Usually this feeling will last for a few minutes or it could go on for several hours. You might regret these actions later and wish you had been able to manage your emotions better. If you think you find it hard to control your feelings such as getting angry and you ignore it, this could lead to behaviour problems or you might find your self isolated from your friends.

Being able to keep on top of emotions can feel like a challenge but it is a skill that can also be learnt. Such as; being able to calm yourself down when your upset, or walk away from a situation when your are angry.

Signs and symptoms

  • Over reacting to a situation
  • Getting angry
  • Shouting
  • Crying
  • Not being able to calm yourself down
  • Throwing things
  • Not being able to have eye contact
  • Refusing to speak
  • Difficulty recognising emotions
  • Being confused by your emotions
  • Finding it hard to control your behaviour


Mindfulness is a great way you can help to manage your emotions. This is where you focus on the present such as concentrating on what’s happening right now. By doing this you should be able to gain an awareness of your feelings and thoughts. By understanding and practising mindfulness, you can learn to cope better with stressful situations.

Sometimes, when we feel worried, we can take fast or shallow breaths. This can sometimes lead to dizziness or chest pain, which can end up with us feeling even more worried and can lead us into a vicious circle.

Doing breathing exercises on a regular basis can be a healthy habit for life. Breathing exercises are great because you can do them anywhere, anytime! Try some breathing exercises here.

How to get help

You can contact BUZZ US to discuss this anonymously

You can ask school or college to contact Compass BUZZ and request support so we can support your teacher with ideas about how they can support you.

If you are really struggling with your emotions and how they are making you feel and behave you can make an appointment with your GP.

Young Minds is a great website that promotes mental health and wellbeing for young people


Be Mindful -Information about mindfulness and mindfulness based stress reduction (MBSR). Guidance on how to learn mindfulness, including course listings.