When Your Emotions Feel Out of Control: Simple Skills That Actually Help

May 18

There are moments when emotions don’t just feel strong—they feel overwhelming.

Like they take over your thoughts, your body, and your ability to respond clearly.

In those moments, it’s not helpful to hear “just calm down.”

You need something that actually works.

You Don’t Need to Feel This Way Forever

Intense emotions don’t mean something is wrong with you.

They often mean your system is activated and doesn’t yet have the tools to easily regulate.

That’s where learning specific skills can make a real difference.

3 Distress Tolerance Skills You Can Use Right Away

These are simple, but effective.

1. STOP Skill
Instead of reacting immediately:

Even a few seconds can change the outcome.

2. TIPP Skill
Use when you are feeling overly emotional:

This helps bring your attention out of your thoughts and back into the present.

3. Opposite Action Skill
When an emotion is not justified, act in the opposite way:

This helps to change or reduce intense and unhelpful emotions

Want a Simple Guide You Can Save?

I’ve created a short, easy-to-use version of these skills that you can keep on your phone or print out.

Stella Bispham

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