Making space for the ‘bad’: What negative emotions are telling you

Negative emotions are often treated as problems to fix, avoid or suppress. In reality, emotions like sadness, anger, fear, guilt, and frustration are signals, not flaws. They provide information about needs, boundaries, values, and stress levels. They are here to teach us something.

When emotions are ignored or pushed away, they often intensify. Learning to listen to them calmly allows emotional regulation to occur naturally, and for us to learn about our selves and our experiences.

Every part of you is welcome, even the ‘bad’. Be curious about what these emotions are signalling to you.

Let’s look at what these tough emotions might be telling us:

• Anxiety often signals uncertainty or perceived threat.

• Anger can point to crossed boundaries or unmet needs.

• Sadness may reflect loss, exhaustion, or the need for rest or support.

• Guilt or shame can indicate internalized expectations or self-criticism.

Emotions don’t require immediate action—they require understanding first.

How to Respond to Negative Emotions Practically

Name the emotion.
Labeling what you feel (“I feel frustrated”) reduces emotional intensity and helps the brain process the experience.

Locate it in the body.
Notice where the emotion shows up physically. Take a breath and ground yourself, or give yourself a wiggle or a shake. This grounds the nervous system and prevents emotional spirals.

Ask one clarifying question.
“What is this feeling trying to tell me?” instead of “How do I make this stop?”

Delay problem-solving.
Regulate first. Solutions come more easily once the body feels calmer.

Release without judgment.
Journaling, gentle movement, or verbal expression can help emotions move through rather than stay stuck.

Negative emotions become less overwhelming when they’re treated as messengers rather than threats. Remember that these emotions are not the enemy, they’re trying to protect you and talk to you.