Life is a tempest of emotions. Sometimes, the waves crash against us, threatening to engulf our very being. In their lifetime most everyone will be struck by a heartbreak tsunami, a fury hurricane, a fog of despair, a thunderstorm of fear or quicksands of regret. In those moments, we have a choice: to flee or to face the storm head-on. Myself (vulnerability alert!), I usually ran like the wind but recently I’m learning to “sit” or “be” with my emotions and to weather the emotional squalls. I’m not yet fully there and it’s not easy, but know that doing this will make you emerge stronger, more resilient, and wiser.

Why does “sitting” matter? Our Western culture often whispers that emotions are a sign of weakness. We’re told to suppress them, to put on a brave face, and soldier through. And that’s also what I learned as a child. But here’s the truth: suppressing emotions doesn’t make them vanish. Instead, they simmer beneath the surface, like a dormant volcano. Eventually, they erupt, scorching everything in their path, including yourself.

Emotions are our compass, our inner GPS. They guide us toward safety or warn us of danger. When we label an emotion as “bad,” we miss its message. Grief, sadness, anger—they all carry wisdom. Grief reminds us of love lost; sadness invites us to heal; anger fuels change. By sitting with these emotions, we decode their language and learn from them. Our emotions are storytellers, whispering truths beyond words.

But, I hear you ask, how do I actually “sit” with my emotions? What do I do?

1. Acknowledge and Name: When the storm brews, don’t run for cover. Instead, stand still and acknowledge the rain. Label your emotions: “I feel sadness,” “I feel anger.” By doing so, you honor their existence. Remember, emotions are not enemies; they’re messengers. At first, it can be challenging to know what you feel, but trust me, you will get better at it. Note that I say “I feel sadness” and not “I am sad”. You’re more than your emotions, emotions arise in you but you ar not them. So don’t tell yourself they are.
2. Curiosity, Not Judgment: Imagine your emotions as guests at a dinner party. Instead of shooing them away, invite them in. Be curious: “Why are you here? What do you want to tell me?” Curiosity disarms fear. It transforms discomfort into exploration.
3. Meditate: Everyone can learn to meditate, it just takes practice to train your mind, just like training your muscles in the gym does. There are some pretty good apps out there, with guided meditations. Myself, I use Headspace. There’s something magical about becoming the observer of emotions as clouds drifting across your inner sky, all with their own hues. Don’t push them away, don’t resist, but acknowledge them without judgement. “Ah, there’s worry,” you say. “Hello, old regret.” Let them pass.
4. Journaling: Your Emotional Lighthouse: Grab a pen and paper. Pour your emotions onto the page. Journaling is like building an emotional lighthouse—it illuminates the murky waters within. Write freely, without judgment. You’ll discover patterns, insights, and hidden treasures. Do this every day, as long as you need to. Don’t even look for the best ways to express yourself in writing, just write, it doesn’t have to make sense to anyone else.
5. The 60–90 Second Rule: Emotions surge like ocean waves. But here’s the secret: they peak and recede within 60–90 seconds. When sadness engulfs you, breathe. Feel it fully. Trust that it will ebb. You’re not drowning; you’re surfing.
6. Seek Support: We’re not lone sailors on this emotional sea. Reach out to a friend, a therapist, or a support group. Share your tempests. Sometimes, just saying, “I feel overwhelmed” lightens the burden.

Did you know that emotions have a physiological counterpart? When you experience grief, that isn’t just a feeling; it’s a neural symphony. Your brain’s anterior cingulate cortex (ACC)—the same region that processes physical pain—lights up.  It feels the same as physical pain, as if your brain says, “This ache is real. It’s not just in your heart”. Anger triggers a surge of adrenaline flooding your system, preparing you for action, sharpening your senses. Your heart races, muscles tense, fists clench and it’s hard to think rationally. And sadness? Sadness is a quiet companion. It settles like mist, obscuring the horizon. But beneath its veil lies a profound process. As sadness envelops you, your heart rate slows. It’s as if time stretches, inviting introspection. This isn’t weakness; it’s wisdom. Your body knows that healing requires stillness. So, you listen—to memories, regrets, and the whispers of your soul.

“Embracing the Storm Within” isn’t easy. It’s messy, raw, and vulnerable. But it’s also liberating. When you sit with your emotions, you become an alchemist, turning pain into growth. So, dear reader, grab your emotional umbrella, face the downpour, and emerge stronger—because within every storm lies transformation.

Remember: You’re not weathering the storm; you’re becoming it. 🌧️💪

This blog post was crafted with empathy and respect for those navigating their emotional seas. If you’re reading this, know that you’re not alone.