Emotions 101: Understanding and Managing Your Feelings
Being a teenager is like being on an emotional rollercoaster. One minute you’re on top of the world, and the next, you’re feeling down. It’s totally normal, but it can be overwhelming. Understanding your emotions and learning how to manage them is an important part of growing up. This guide will give you the basics of what you need to know about your feelings.
What Are Emotions?
Emotions are complex reactions that your body has to certain situations. They can be triggered by anything from a text from a friend to a big test at school. Emotions are a combination of physical responses (like a racing heart or sweaty palms), thoughts, and behaviors. They help you react to the world around you, but they can sometimes be confusing.
The Most Common Emotions
There are many different emotions, but some of the most common ones you might experience as a teen include:
Happiness: That feeling when everything is going your way, or you’re enjoying something you love.
Sadness: A heavy feeling that can happen when something goes wrong or you lose something important to you.
Anger: A strong feeling of frustration or annoyance, often in response to something unfair or wrong.
Fear: The feeling you get when you’re worried or scared about something, whether it’s real or imagined.
Surprise: A sudden feeling when something unexpected happens, which can be either good or bad.
Disgust: A feeling of strong dislike, often in response to something you find gross or morally wrong.
Love: A deep feeling of affection and care towards someone or something.
Why Do We Feel This Way?
Emotions are part of being human. They’re your brain’s way of reacting to things happening around you. For example, when you’re happy, your brain releases chemicals like dopamine and serotonin that make you feel good. When you’re scared, your body releases adrenaline, preparing you to either face the situation or run away.
During your teenage years, your brain is still developing, especially the parts that control emotions and decision-making. This can make your emotions feel more intense or unpredictable. It’s all part of the process of growing up.
How to Handle Intense Emotions
Sometimes, emotions can feel overwhelming. When that happens, here are a few tips to help you manage them:
1. *Take a Deep Breath: When emotions run high, your body’s “fight or flight” response kicks in, making it hard to think clearly. Taking slow, deep breaths can help calm your body and mind.
2. Identify the Emotion: Try to figure out what you’re feeling and why. Naming your emotion can help you understand it better and decide what to do next.
3. Talk About It: Sometimes, just talking about how you feel can make a big difference. Find someone you trust, like a friend, family member, or school counselor, and let them know what’s going on.
4. Write It Down: Journaling can be a great way to process your feelings. Writing about your emotions can help you get them out of your head and onto paper, making them easier to handle.
5. Do Something You Enjoy: When you’re feeling down, doing something that makes you happy can help lift your spirits. Whether it’s listening to music, playing a sport, or hanging out with friends, finding something that makes you smile can help.
6. Exercise: Physical activity is a great way to release pent-up energy and stress. Even a short walk or a few minutes of stretching can make a difference.
7. Give Yourself a Break: It’s okay to step away from a situation if it’s too overwhelming. Take some time to cool off and come back when you’re feeling calmer.
When to Ask for Help
It’s normal to feel a range of emotions, but if you find yourself feeling sad, angry, or anxious most of the time, it might be a sign that you need some extra support. Don’t be afraid to reach out to a trusted adult, like a parent, teacher, or counselor. They can help you figure out what’s going on and offer advice or resources to help you feel better.
Remember
Emotions are a big part of life, especially during your teenage years. Understanding and managing your feelings can help you navigate the ups and downs of growing up. Remember, it’s okay to feel whatever you’re feeling—emotions are a natural part of being human. By learning how to handle them in healthy ways, you’ll be better equipped to deal with whatever life throws your way.
Get Support
These resources are here to help you when you need it most. Remember, reaching out for support is a sign of strength, not weakness. Whether you’re feeling overwhelmed, need someone to talk to, or just want to learn more about mental health, these organizations are available to provide the help and guidance you need.
1. National Suicide Prevention Lifeline (988 Suicide & Crisis Lifeline)
Phone: Dial or text 988
Website: 988lifeline.org
Services: Provides free, confidential support 24/7 for people in distress, as well as prevention and crisis resources for you or your loved ones.
2. Crisis Text Line
Text: Text HOME to 741741
Website: crisistextline.org
Services: Offers free, 24/7 support via text for anyone in crisis. You’ll be connected to a trained crisis counselor.
3. Teen Line
Phone: 1-800-852-8336 (6 pm - 10 pm PST)
Text: Text TEEN to 839863
Website: teenlineonline.org
Services: A peer-to-peer helpline for teens, staffed by trained teen volunteers who provide support and help you navigate through difficult times.
4. The Trevor Project
Phone: 1-866-488-7386
Text: Text START to 678678
Website: thetrevorproject.org
Services: Provides crisis intervention and suicide prevention services to LGBTQ+ youth. They offer 24/7 support through phone, text, and chat.
5. YouthLine
Phone: 1-877-968-8491
Text: Text teen2teen to 839863
Website: oregonyouthline.org
Services: A peer-to-peer youth crisis and support service operated by teens, for teens. Available via call, text, and chat.
6. NAMI (National Alliance on Mental Illness) Teen & Young Adult Resources
Website: nami.org/Your-Journey/Teens-Young-Adults
Services: Provides resources, education, and support for teens and young adults experiencing mental health challenges.
7. Mental Health America (MHA)
Website: mhanational.org
Services: Offers information, resources, and screening tools for various mental health conditions. The site also provides a list of local MHA affiliates for in-person support.
8. Boys Town National Hotline
Phone: 1-800-448-3000
Text: Text VOICE to 20121
Website: boystown.org/hotline
Services: Provides 24/7 crisis support for youth and their families. They offer help with a variety of issues, including depression, bullying, and suicidal thoughts.
9. SAMHSA’s National Helpline
Phone: 1-800-662-HELP (4357)
Website: samhsa.gov/find-help/national-helpline
Services: A confidential, free, 24/7, 365-day-a-year information service for individuals facing mental and substance use disorders, providing referrals to local treatment facilities, support groups, and community-based organizations.
10. The Jed Foundation (JED)
Website: jedfoundation.org
Services: Focuses on protecting emotional health and preventing suicide for teens and young adults. Offers resources and programs to help you cope with mental health challenges.
11. Ok2Talk
Website: ok2talk.org
Services: A safe space for teens and young adults to share their experiences with mental health, offering support and stories from others who understand what you’re going through.
12. ReachOut USA
Website: reachoutusa.info
Services: Provides information and support for teens and young adults struggling with mental health issues, including forums where you can connect with peers.
13. Love is Respect
Phone: 1-866-331-9474
Text: Text LOVEIS to 22522
Website: loveisrespect.org
Services: A resource for teens experiencing dating abuse. Provides information, support, and advocacy for healthy relationships.
14. Safe Place
Website: nationalsafeplace.org
Services: A national network of places that provide immediate help and safety for teens in crisis. The website allows you to find a Safe Place location near you.
15. KidsHealth - TeensHealth
Website: kidshealth.org/teen
Services: Offers information and advice on a wide range of topics related to teen health, including mental health, stress management, and coping strategies.