When big emotions feel constant: what helps
Why emotions can feel so big, DBT skills to try today, and when it’s time to reach out.
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner and founder of Wellthy Psychiatry & Wellness
✓ Medically reviewed by Earl Johns, MSN, PMHNP-BC
If anger, sadness or anxiety seem to take over your days, you’re not overreacting. Here’s why emotions can feel so big, and skills that make them easier to ride out.
You’re not too much
Some seasons of life bring emotions that feel louder and longer than usual. Feeling them doesn’t mean something is wrong with you. It often means your mind and body are carrying a lot.
Why emotions can feel so big
Ongoing stress, poor sleep, past trauma, ADHD, depression and the daily weight of discrimination can all turn up the volume on feelings. Sometimes it’s a mix of several of these.
Skills you can try today
Name the feeling out loud, which can lower its intensity. Slow your exhale to calm your body. Ask whether the feeling fits the facts of the moment. When an emotion urges you to shut down or lash out, try a small opposite action. These come from DBT, a therapy built for intense emotions.
When it’s time for more support
If emotions are hurting your relationships, work or sleep, or you’re using substances to cope, it’s worth talking with someone. A careful evaluation can look for conditions that respond well to treatment.
How we help
We combine DBT-informed therapy with medication when it’s a good fit, and we move at your pace. Book a free 15-minute phone consult to talk it through.
This article is for general education and isn’t medical advice. If you’re in crisis, call or text 988, the Suicide & Crisis Lifeline, or call 911.
About the author
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner · UCSF-trained · Founder of Wellthy Psychiatry & Wellness
Earl provides LGBTQ+ and neurodivergent-affirming psychiatric care, blending medication management, therapy and whole-person approaches. He sees clients in San Francisco and by telehealth across California.
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