5 Ways to Shift Your Emotional State
Emotions play an essential role in how we process experiences, make decisions, and connect with others. Yet at times, our emotional state may feel overwhelming or difficult to manage. The encouraging news is that emotions are dynamic rather than fixed—there are practical, research-supported strategies you can use to influence how you feel in the moment.
1. Engage the body to influence the mind.
The mind and body are deeply connected. Even small amounts of movement can help release stress and boost feel-good chemicals in the brain. Taking a brief walk, practicing gentle stretching, or engaging in light exercise can lower stress hormones and increase endorphins, promoting a calmer emotional state.
2. Use intentional breathing to regulate the nervous system.
Breathing practices are one of the most accessible ways to affect the body’s stress response. Slow, diaphragmatic breathing has been shown to activate the parasympathetic nervous system, which helps counterbalance the body’s fight-or-flight response. Techniques such as box breathing (inhale for four counts, hold for four, exhale for four, hold for four) can decrease physiological arousal and support emotional regulation.
3. Rely on sensory grounding techniques.
Grounding through the senses is often used in mindfulness-based therapies to help individuals return to the present moment. Engaging with a calming scent, listening to music, or focusing on tactile sensations like warmth or texture can anchor attention away from distressing thoughts and reduce emotional intensity.
4. Redirect attention toward constructive focus.
Cognitive-behavioral research suggests that intentional redirection—such as practicing gratitude, connecting with a supportive person, or immersing oneself in a meaningful task—can help shift emotional perspective. This does not mean avoiding emotions; rather, it allows for temporary relief, creating space to process feelings more effectively later.
5. Practice self-compassion.
Self-compassion, as described by researcher Dr. Kristin Neff, involves treating oneself with kindness during difficult moments rather than with criticism or judgment. Studies show that higher levels of self-compassion are associated with greater resilience and improved emotional regulation. Offering yourself understanding—acknowledging that emotions are temporary and part of the human experience—can ease emotional intensity and support recovery.
Changing your emotional state does not require ignoring or suppressing what you feel. Instead, it involves cultivating tools that allow for flexibility, balance, and healthier responses. By incorporating even small adjustments—through movement, breathing, sensory grounding, focused attention, and self-compassion—you can create meaningful shifts that support both emotional well-being and long-term resilience.
