Managing emotions

Managing your emotions and feelings

When we are grieving we are often surprised by how many different emotions and feelings we have and how strong they feel. Sometimes they can be so strong that they frighten us, we don’t know what to do with them or what will help. Emotions can change very quickly but at the same time when we are feeling down it can seem as if we will feel like that for ever.

It can feel like everything has changed and that nothing will every feel the same way again. People often treat you differently than before the person died and you may be expected to behave in a certain way.

You might be trying to be strong for other people but it can be very difficult to put a name on what you are feeling. Finding good ways to express your emotions and let them out is important. Bottling them up can make things worse and cause us more problems.

Remember that feelings can and do change. Why not create a poster, drawing or poem to remind you that things will change and better times will come again?

Common emotions that we feel after someone has died are:

 shock         frightened        anger       sadness         relief         lost         lonely       confusion     guilty  regret      lonely      anxious     panic      numb        terror     hopeless     empty

Why not find good ways to express your emotions such as:

  • Draw, paint or use modelling clay to describe your thoughts and feelings
  • Write a song or poem about how you are feeling
  • Listen to music- make your own play list for sad days but remember to include some happier music too
  • Make some cakes or biscuits and decorate them to describe your emotions- have fun making them and eating them
  • Hitting a punch bag or pillow when you are angry
  • Jumping up and down on large bubble wrap
  • Squeezing play-doh as hard as you can
  • Talk to someone about what you are feeling

Mood Boards and Word Clouds

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