01/16/2026
It is easier said than done. In therapy, this advice is usually met with resistance. So, I wanted to share a few things:
Sitting with your feelings” means learning how to stay present with the emotion you’re experiencing without pushing it away and without letting it run the show. You can do this by:
First, name the feeling. Start by simply labeling it: “I am feeling ___.” This shifts you out of “Why am I like this?” and into “What am I feeling right now?”
Next, regulate your nervous system. Use a simple calming strategy, such as slow, deep breathing with a longer exhale than inhale, dropping your shoulders, or placing your feet flat on the ground and noticing the contact
Lastly, remember that emotions are information, not instructions. Your emotions can point to something important (e.g. a boundary being crossed, a need not being met, living out of alignment with your values, or running into a real barrier). That information is useful. But it doesn’t mean you need to immediately act on the emotion itself
For example, if you’re feeling unmotivated, you can acknowledge, “I’m feeling unmotivated today,” without letting that feeling decide your behavior. You might still choose to do the task anyway. When we skip this step, emotions often end up driving our actions in the background, without us even realizing it
If you’ve been feeling stressed, that emotion can help you identify what’s contributing to it. If those stressors are within your control, you can work on reducing or adjusting them. If they’re not, the focus may shift to coping, boundaries, or support instead of problem-solving
And sometimes, sitting with your feelings makes it clear that you don’t have the capacity to manage them on your own. In those cases, I would strongly encourage reaching out for professional support or community supports (especially if it feels unsafe to sit with your emotions)
Take care of your mind and body. Love, Nawal ♥️
