How to Actually Feel Your Feelings (Without Getting Stuck There)
Estimated Reading Time: 3 minutes
You’ve heard it before:
“Feel your feelings.”
“Let it out.”
“Don’t bottle things up.”
And yet, when you're in the middle of big emotion, grief, anger, overwhelm, fear, those well-meaning reminders can feel more confusing than helpful.
Because how exactly do you feel your feelings…
Without getting overwhelmed?
Without spiraling?
Without getting stuck in them for hours or days?
If you’ve ever asked that, this is for you.
1. Why We Struggle to Feel
Many of us were never taught how to process emotion.
We were taught to distract, suppress, push through, numb out, or intellectualize.
But when emotions don’t get a safe space to move, they don’t disappear, they get stored in the body and nervous system. Over time, this creates emotional stagnation, internal pressure, and even physical symptoms.
So if you're struggling to access or stay with your emotions, it's not a personal failing, it’s likely protective wiring keeping you safe from what once felt too much.
2. The Truth: Feeling Isn’t the Same as Drowning
Contrary to what your survival brain may believe, feeling your feelings doesn’t mean being consumed by them.
True emotional processing happens when:
You feel safe enough to soften into the experience
You witness the feeling without attaching to it
Your nervous system is supported (regulated enough to stay present)
You allow the feeling to move through you, rather than spiraling into thought stories about it
The goal isn’t to sit in a pit of sadness for hours. It’s to give sadness a moment to be acknowledged… so it doesn’t keep hijacking you in unconscious ways.
3. A Gentle 4-Step Practice to Actually Feel (Without Getting Stuck)
Try this when something rises up emotionally:
1. Notice the Signal.
Pause and acknowledge the feeling. Where do you feel it in your body? Is it a tight chest, clenched jaw, or heavy heart?
2. Name It with Kindness.
Say (out loud if possible): “This is [emotion]. It’s okay to feel this.” Naming the feeling helps the brain feel safer and reduces overwhelm.
3. Breathe Through It.
Place a hand on your heart or belly. Take 3 slow breaths. Invite the emotion to soften and move. You don’t need to fix anything. Just let it be here.
4. Let It Complete.
Feel for the shift. When the wave begins to pass, thank your body for showing you what needed to be felt. Move, journal, shake, or rest, whatever helps you release it.
This isn’t a formula. It’s a practice, one you’ll get better at over time.
4. Why Nervous System Safety Is the Key
You can’t think your way through emotion.
You feel your way through.
And the truth is: You can only fully feel when your body senses it’s safe to do so.
That’s why all of our emotional healing work at Reignite Your Soul starts with nervous system regulation, not just mindset tools. We guide you to actually process and clear what’s in the body, not just talk about it.
Because your mind might say:
“This isn’t a big deal.”
But your body knows otherwise.
5. You Don’t Have to Do It Alone
If you’re navigating emotional overwhelm, stuck patterns, or big life transitions, we’re here to support you.
Through emotional clearing, energy healing, and holistic coaching, we help you:
Understand and release stored emotion
Regulate your nervous system
Create space for clarity, peace, and real transformation
Book a Free 40-Minute Discovery Call
Let’s talk about what’s rising for you and how we can support you in feeling your absolute best, mentally, emotionally, spiritually, and physically.
6. You’re Not “Too Much.” You’re Just Holding A Lot.
Let this be your reminder:
Your feelings are not a burden.
They are messengers.
And when you learn how to listen to them (instead of fear them), they’ll guide you toward healing, clarity, and freedom.
You were never meant to carry it all alone.
You were meant to feel your way home.
And we’d be honored to walk that path with you.
