How to help yourself cope with heavy emotions

Dr. Hamdani’s 12 coping strategies 

Label your emotions — name precisely what you're feeling rather than just “bad” or “overwhelmed.”

Understand your triggers — identify what reliably sets off the emotional spike.

Separate facts from the story — distinguish what actually happened from the interpretation your brain has generated.

Use somatic tracking — notice where the emotion lives in your body without immediately trying to change it.

Practice mindfulness — observe the emotional experience rather than becoming completely fused with it.

Self-validate — acknowledge that your reaction is real and painful without necessarily concluding that your interpretation is correct.

Regulate before responding — create a pause between the emotional spike and an action.

Move your body — brief physical movement can interrupt emotional flooding and create cognitive space.

Challenge catastrophic thinking — examine the assumptions and predictions your mind is making.

Reframe rejection — treat a “no,” criticism, or disappointment as information rather than as a verdict about your worth.

Create environmental boundaries — adjust relationships, work situations, stimulation and expectations so you're not constantly operating beyond your capacity.

Build recovery and resilience — develop routines and environments that allow your nervous system to come back down rather than repeatedly accumulating overload.