Managing your Emotions & Moods

Written by Lori Reichel, Ph.D.

  |  Reviewed by Hina J. Talib, MD

There are many feelings a young person may experience during puberty. They include happy, sad, nervous, angry, and excited, as well as romantic or sexual feelings. Mood swings, or quick changes in feelings, are also common because of the release of hormones that create these pubertal changes. Trying to do too much or not getting enough sleep can also increase this moodiness.

Managing feelings, including unpleasant ones, requires patience and “tools” that allow a person to understand their feelings, why they are having them, and how to best cope.

Tips for managing your feelings
  • Note your feelings. To do this, sit still for a moment to recognize the feelings you are having.
  • Remember all of us experience a range of feelings. Although we often want to feel those positive feelings, like happiness and excitement, or calmness and peace, other feelings will also be felt. This is part of living and experiencing the “ups and downs” of things.
  • Participate in an activity that brings you JOY! This can be reading a favorite book, playing or listening to music (including an instrument), writing in a journal, taking a fitness walk, playing sports, coloring, or another activity that usually reminds you of who you are.
  • Talk to a trusted person, especially when you are feeling sad or angry.
  • Attempt to use “I feel” statements to tell… or warn others if you are not feeling your usual self. For example: “I feel annoyed right now.”
  • If feeling down or depressed for more than a day or so, or having trouble sleeping (too much or too little), definitely talk with a trusted adult. A trusted adult can be a parent, guardian, teacher, guidance counselor, coach or another trusted person in your life.
  • Ask a trusted adult to check in with you regularly to ask how you are feeling.
  • Again, remember you are important! There is a reason you are on this planet– so try to recognize your feelings, find healthy ways to cope with unpleasant feelings, and love yourself!

For more information on navigating these emotional changes, visit BLOOM’s Exploring Emotions page.