Dealing With Difficult Feelings: A Guide for Teens Emotions are a big part of our lives. Some, like happiness, excitement, or love, make us feel amazing. But others, like anger, jealousy, can be tough to handle. These negative emotions can sometimes feel overwhelming, especially if they stick around too long or come on too strong. But here's the good news: you can learn to handle them healthily. Let's break it down with some steps and examples to help you manage these tough feelings. Step 1: Identify the Emotion First things first, you've got to figure out what you're feeling. This can be tricky, but it gets easier with practice. Pay attention to your body and mind. Are your muscles tense? Is your heart racing? These can be clues to what you're feeling. For example, imagine you're in a group project, and a classmate named Ian keeps taking credit for your work. You might feel your face getting hot - that's anger. Or maybe you see your ex laughing with someone new, and suddenly your stomach drops - that's jealousy. Identifying these emotions is the first step in dealing with them. Pro Tip: Don't blame others for how you feel. Instead, try to understand where the emotion is coming from. Maybe Ian doesn't realize he's taking credit for your work, or maybe seeing her reminds you of how much you still care about the understanding your emotions helps you figure out what to do next.

Step 2: Take Action Now that you've named your emotion, what can you do about it? Sometimes just recognizing the feeling is enough. Other times, you might need to take action. For example, if Ian keeps taking credit, you might decide to talk calmly. Or if seeing your ex with someone new hurts, you could allow yourself to feel your emotions, then do something fun to lift your spirits. Or, if you're feeling scared of bullies at school, it might be time to talk to a counselor or teacher about what's going on. Pro Tip: Doing something active can help change your mood. Even if you don't feel like it, go for a walk, play a sport, or hang out with friends. These activities can help shift your focus from negative feelings to something more positive.

Step 3: Get Help With Tough Emotions Sometimes, no matter what you do, tough emotions don't go away. If you're feeling sad, anxious, or angry for more than a couple of weeks, if you're thinking about hurting yourself or others, it's important to reach out for help. Talk to a trusted adult—like a parent, teacher, or school counselor. If you're not sure who to talk to, there are helplines where people are ready to listen and guide you 24/7. For example, in Korea, you can call the KYCI helpline at 1388. Pro Tip: Reaching out for help is a sign of strength, not weakness. It shows that you're taking charge of your well-being and looking for ways to feel better. Remember, everyone experiences tough emotions—you're not alone. By learning to identify and manage your feelings, you can take control and start feeling better, one step at a time.