Emotional hangover is a common experience after experiencing a strong emotional event, such as a breakup, the death of a loved one, or a conflict situation. During these times, it is normal to feel sad, angry, anxious, or overwhelmed. However, with time and proper processing, it is possible to recover and overcome emotional hangover.
In this article, we will explore several useful strategies for managing emotional hangover and recovering after a strong emotional event.
Identify your feelings
The first and most important strategy for managing an emotional hangover is to identify and name your feelings. This may seem like a simple task, but we often find it difficult to put words to what we are feeling. However, it is essential to do so, as it allows us to better understand what is going on inside us and gives us the opportunity to process our emotions in a healthier way.
Some ways to identify your feelings include:
- Make a list of your emotions: Write down all the emotions you feel, even if you are not sure what they mean.
- Describe your physical sensations: Pay attention to how you feel in your body and describe those sensations. For example, “I feel tired and have a headache,” “I feel overwhelmed and out of breath.”
- Use cards or pictures: Use cards or images that represent different emotions and choose the ones that best fit what you feel.
Talk about what you have experienced
Another helpful strategy for managing emotional hangover is to share your experiences and feelings with someone you trust. This can be a friend, family member, therapist, or anyone else you trust.
Talking about what you've experienced will help you process your emotions in a healthier way and feel less alone in what you're going through. Plus, by sharing your experiences with another person, you're opening the door to receiving support and understanding.
It's important to remember that you don't have to do this alone. Find someone you trust and schedule a conversation to talk about what you've been going through.
Practice self-compassion
Self-compassion is the attitude of loving ourselves and being kind to ourselves, especially during difficult times. It is a way of treating ourselves with compassion and understanding, rather than criticism and judgment.
The Self-compassion can be especially helpful in managing emotional hangoveras it allows us to feel and accept our emotions without denying or repressing them. In addition, self-compassion helps us to see our difficulties and problems from a broader perspective and to remember that we all have difficult moments and that we are not perfect.
Some ways to practice self-compassion include:
- Talking to ourselves in a kind and understanding way: Instead of criticizing or judging each other, let's treat each other with compassion and understanding.
- Accepting our emotions: let us allow ourselves to feel and accept our emotions without denying or repressing them.
- Remember that we all have difficult moments:We are not perfect and we all have difficulties. Let us remember that we are not alone in our difficulties.
Self-compassion is a skill that can be learned and developed with practice. If you struggle with being kind to yourself, it may be helpful to seek help from a therapist or counselor, who can help you develop this skill and manage your emotions more effectively.
Put yourself in the hands of an expert
There comes a time when managing all emotions becomes complicated. That's where the psychologist comes into play: he or she will be the one who will help you the most to process your emotions and develop strategies to manage the emotional hangover more effectively.
Plus, they can offer you an objective perspective and unconditional support as you navigate this process.
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Do physical exercise
Physical exercise is an effective way to reduce stress and anxiety, and can be very helpful in managing emotional hangovers. In addition, physical exercise will help you release endorphins, which are hormones that make you feel good and help you relax.
You don't have to commit to exercising every day for hours; just do something you enjoy and that's affordable for you. You can try walking, running, swimming, yoga, or any other activity you enjoy.
Get enough sleep
Sleep is essential for our physical and emotional well-being. However, when we are going through a difficult situation, we often have difficulty getting a good night's sleep.
To manage emotional hangover, it is important to make sure you get enough sleep. Some ways to improve your sleep include:
- Establish a sleep routine: try to go to bed and get up at the same time every day.
- Create a relaxing atmosphere: Make sure your room is cool, dark and quiet.
- Avoid using electronic devices before bed: Blue light from cell phone and computer screens can disrupt your sleep cycle.
Do activities that relax you
Another way to manage emotional hangover is to find ways to relax and reduce stress. Some activities that can help you relax include:
- Do deep breathing exercises or meditation.
- Listen to relaxing music.
- Practice yoga or tai chi.
- Take a hot bath or give yourself a massage.
- Write in a journal or paint.
It is important to find an activity that helps you relax and that you can do regularly.
Make a change in your environment
Sometimes changing something in your environment can help you manage an emotional hangover. Some ways to make a change in your environment include:
- Moving to a new place.
- Redecorate your home.
- Change jobs or schools.
- Make new friends.
It's important to remember that these changes don't have to be drastic. Sometimes, just changing something small in your environment can help you feel better.
Seek support from friends and family
Finally, another helpful strategy for managing emotional hangover is to seek support from friends and family. Loved ones can offer a different perspective, understanding, and unconditional support as you navigate a difficult situation.
You don't have to do this alone. Accept help and support from your loved ones and seek their company and understanding.
In summary, emotional hangover is a common experience after experiencing a strong emotional event. However, there are several strategies you can use to manage it more effectively, such as identifying your feelings, talking about what you have experienced, practicing self-compassion, seeking expert help, exercising, getting enough sleep, doing activities that relax you, making a change in your environment, and seeking support from friends and family. Remember that you don't have to do this alone and that there is always help available if you need it.