How can emotional balance help with anxiety?

We all know that life can be overwhelming and that seems to be more obvious in recent years. The cost of living crisis, wars, rising energy costs, remote working changing to hybrid working, and mass tech layoffs have all added to global stress and emotional imbalance. Between work, relationships, and everyday stress, it’s easy to feel out of control. Many of us now struggle with anxiety or depression of differing levels, and while counselling and in some cases, medication can be a huge help, there’s something deeper that can make a lasting difference - learning how to handle our emotions in a healthy way.

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What does it mean to manage your emotions?

Let's be clear, handling your emotions isn’t about pushing feelings away or pretending to be fine. It’s about recognising what we feel, allowing ourselves to sit with those emotions, and responding in a way that doesn’t make things worse. A great example for us to use is the difference between taking a deep breath when frustrated versus snapping at a friend.

And let's be honest, the majority of us have probably been in a recent situation that we wished we could have handled better, not felt so fraught afterwards and been able to control our emotions a little stronger. 

Why do people experience anxiety?

Well, these anxious conditions are actually tied into the biological reactions that go back to prehistoric times when we hunted and were hunted by wild animals! We had to react in a moment to the threat or perceived threat in front of us. Did we stop and fight for our lunch or run in order to protect ourselves? This is the so-called fight-or-flight mechanism, that sits within us all and has deep-rooted biological reactions at its core. But, for those of us who don’t fear for our lives, we can still project this threat onto other situations that we find ourselves in, resulting in the innate anxiety reaction.


Why emotional regulation matters for mental health

When emotions run wild, they can fuel anxiety and depression. Negative thoughts pile up, stress feels unbearable, and it seems like there’s no way out. But learning how to steady ourselves emotionally can:

  • Ease anxiety - Instead of getting lost in worry, we can develop tools to bring ourselves back to the present moment.
  • Lighten depression - Shifting from being stuck in a cycle of sadness to taking small, manageable steps forward can help ease the weight.
  • Build strength for hard times - Life isn’t easy, but when we know how to navigate emotions, setbacks feel less like dead ends.

Real stories: How therapy helps with anxiety

“After a life-changing trauma five years ago, I needed help understanding who I was. Loneliness, anxiety, and low self-esteem became a daily cycle. That’s when I met Jayne. She was amazing - so perceptive, kind, and insightful. Through working with her, I learned so much about myself, and I’ve been able to move forward with my life.” - Lee

Jayne is one of our dedicated counsellors who specialises in anxiety support. 

Ian Stockbridge, founder of Hope Therapy, shares: "Our clients regularly ask for the opportunity to learn about and develop skills that will allow them to recognise and support their needs. We will support you to better understand your triggers, offer psychological and emotional guidance, and help you manage underlying issues related to your anxiety."

Another client, Peter, adds, "Anxiety counselling helped me a great deal and made me feel better after every session. I feel my counsellor understood my problems and gave me lots of tools to manage my fears and anxieties. We all need to establish pathways to help us find calm, peace, and clarity of thought. Whilst it is entirely understandable to feel a range of highly complex emotions at these times, our challenge is to not allow fear to completely overwhelm us."


6 ways to regain emotional balance

Thankfully, emotional balance is something we can all work on. Here are a few ways to do it:

1. Pay attention to the moment

When thoughts start spiralling, focus on what’s happening right now. The sound of the wind, the warmth of your coffee, the feeling of your feet on the floor.

2. Challenge unhelpful thoughts

Not every thought deserves our belief. Ask yourself: Is this thought helpful? Would I say this to a friend?

3. Breathe through tough feelings

Instead of pushing emotions away, take slow breaths and let them move through you. Feelings don’t last forever.

4. Write things down

Sometimes, seeing worries on paper makes them seem more manageable.

5. Move your body

Even a short walk can shake off some of the heaviness.

6. Talk to someone

Whether it’s a friend or a professional, speaking things out loud can bring clarity.


More and more, mental health support is focusing on teaching people how to manage their emotions instead of being ruled by them. Instead of only treating symptoms, these approaches help people build emotional skills that last a lifetime as anxiety and depression can feel isolating. But the great thing is, they do not have to control our lives, and you can start turning the corner on this at any point. Learning how to ride the waves of emotions, rather than drowning in them, can make a real difference. It’s not about perfection - it’s about small, steady steps toward feeling more like yourself.

If you’re struggling, know that you’re not alone. And with the right support and tools, things can get better.

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This article was written with AI-assisted technologies and has been reviewed and edited with human oversight, in accordance with our AI policy.

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The views expressed in this article are those of the author. All articles published on Counselling Directory are reviewed by our editorial team.

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High Wycombe HP13 & Aylesbury HP22
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Written by Hope Therapy & Counselling Services
location_on High Wycombe HP13 & Aylesbury HP22
Written by Hope Therapy & Counselling Services Hope Therapy & Counselling Services are dedicated to providing comprehensive and compassionate mental health and wellbeing support to individuals, couples, and families. Our team of experienced and qual...
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