Feeling Emotionally Stuck? This Chart Will Help You Break Free and Thrive
- Alyssa Thompson Tolosa
- Oct 24, 2024
- 5 min read
What if, instead of battling your emotions or feeling powerless against them, you had a clear, compassionate guide to help you respond in ways that support your well-being?
When you’re in the thick of difficult emotions—whether it’s guilt, anxiety, shame, or that overwhelming sense of inadequacy—it’s easy to feel stuck, unsure of what to do next.
Emotions can be confusing and intense, and sometimes the instinct is to push them away, distract ourselves, or simply try to "get over it."
But what if instead of avoiding those feelings, you could approach them with understanding and compassion?
This chart is designed to help you do just that. It’s a tool to guide you through the emotional waves that might be washing over you, offering both somatic (body-based) and cognitive (thought-based) insights.
By learning to recognize the cues your emotions give you—both in your body and mind—you can start to respond in ways that support your well-being, rather than letting the emotions take control.
Why You Are Emotionally Stuck
Emotions are not just abstract feelings in our heads—they live in our bodies, and they show up in real, tangible ways.
When you feel anxious, for example, your heart races, your muscles tighten, and your breath becomes shallow. And these physical sensations, in turn, can shape your thoughts, making the anxiety feel even bigger.
By tuning into these physical and mental cues, you can break this cycle and respond in ways that truly help, rather than add to the overwhelm.
Feel & Heal: Emotional Cues and Calming Strategies
What's happening in your body
 Your body is always speaking to you, especially when emotions feel overwhelming.
The tension in your shoulders, the heaviness in your chest, or the butterflies in your stomach—these are all signals that your body needs care.
Instead of pushing those feelings away, try tuning in. Grounding techniques or gentle movement can help release that built-up tension and bring you back to a place of calm. You deserve that space to reset.
What's happening in your mind
 Your thoughts are powerful, and sometimes they can make emotions feel bigger than they are.
When you notice a spiral of negative self-talk or overwhelming thoughts, it’s a sign to pause and reflect. Simple practices like reframing those thoughts, journaling what’s on your mind, or using affirmations can shift your perspective.
 It's a reminder that you have the ability to change the way you relate to your thoughts, creating more space for hope and clarity.
This chart is here to support you through those tough emotional moments.
Think of it as a gentle guide, helping you understand what’s happening inside, so you can respond with more kindness and care toward yourself.
By tuning in and making mindful choices, you’ll discover new ways to feel more grounded and at peace, even when things feel overwhelming. It’s about finding small, supportive steps that can truly make a difference in your well-being.
The body whispers what the mind tries to ignore. When we learn to listen to both, we find the wisdom to heal, balance, and thrive.
How to Use This Chart
Identify the Emotion: Start by identifying the emotion you're feeling. Is it fear? Guilt? Shame? Sometimes it’s more than one, and that’s okay.
Notice the Cues: Once you’ve named the emotion, check in with your body. What sensations do you feel? Tightness? Heaviness? Maybe you’re holding your breath or clenching your jaw. Your body often tells you things before your mind even has a chance to catch up.
Choose a Response: For each emotion, the chart offers simple, helpful choices—things you can do to care for yourself in that moment. These are practical, doable actions that help soothe your body and shift your thinking. Maybe it’s breathing deeply, journaling, or gently moving your body to release tension. The idea isn’t to "fix" the emotion but to listen to it and respond in a way that helps you feel more grounded and in control.
What to Expect
As you start using this chart, you may notice that emotions don’t feel quite as overwhelming when you have a map to navigate them.
Instead of spiraling into avoidance or overworking to escape feelings of incompetence, for example, you’ll have tools to understand what’s happening and make choices that support your well-being.
This chart is not about suppressing or getting rid of difficult emotions; it’s about engaging with them in a way that feels empowering.
You’ll learn to see these emotions as signals rather than threats—clues your body and mind are offering to help you find balance again.
Whether you’re dealing with the heaviness of sadness, the pressure of guilt, or the tight grip of anxiety, this chart is here to guide you toward healthier, more supportive responses.
Take your time with it, be gentle with yourself, and remember—your emotions are a part of you, but they don’t have to define you. You can release yourself from being emotionally stuck.
