Emotional Balance: Practical Ways to Stay Steady and Resilient

Emotional balance is something we all aim for (or should aim for), as it’s crucial for mental health. But let’s be honest: It’s easier said than done.

Life is unpredictable, and staying steady through the ups and downs can feel like a constant challenge. At the risk of sounding like a cheesy YA book blurb, the only thing harder than getting emotional equilibrium is keeping it.

So, is emotional balance something you can truly achieve, or is it always just out of reach? The good news is that it’s absolutely possible. And while it takes awareness and practice, balancing emotions doesn’t have to feel like an impossible task.

In this guide, we’ll chat about what emotional balance actually is and how everyone can work toward it. We’ll also shell out plenty of practical tips on how to maintain emotional balance.

Emotions are the way you experience and respond to the world around you. They can shape your decisions, relationships, and general well-being.

So emotional balance is the ability to navigate both the good and the bad without feeling constantly overwhelmed or disconnected — until built-up emotions manifest as burnout, blowups, or breakdowns (which can happen to the best of us from time to time).

It doesn’t mean being happy all the time or suppressing tough emotions. Instead, emotional balance involves learning to process and regulate positive and negative emotions in a healthy way. Finding a balance takes practice and an effort to understand what triggers intense emotions and how they shape your thoughts and behaviors.

Everyone’s journey to an emotionally balanced state looks different, but ultimately, it’s about building a sustainable, healthy relationship with your feelings.

Now, let’s break down some of the most common emotions, including the “good” and the “bad” ones.

Positive Emotions

These are the emotions that make life feel lighter, richer, and more fulfilling. They help you connect with others, stay motivated, and build resilience.

Some common positive emotions:

• Joy can make you feel playful, happy, delighted, and even euphoric.

• Excitement can range from feelings of passion and engagement or focus to hope or inspiration.

• Calm is often experienced as a sense of inner peace or serenity.

• Gratitude can be a mix of feeling loved, proud, and appreciative of life.

• Amusement is that lighthearted, entertained feeling that makes you crack a smile or laugh.

According to research, people who harness genuinely positive emotions are generally happier. Specifically, it may help with:

• Strengthening relationships

• Leading with kindness

• Navigating stress and life’s challenges

• Building the future you want

It’s not exactly manifesting but more so being an optimist.

Negative Emotions

These get a bad rap — they’re called “negative,” for starters. But unpleasant emotions can be just as valid and valuable as positive ones.

Some common negative emotions:

• Anger has many faces — from frustration and impatience to rage, resentment, and irritability.

• Sadness can range from light disappointment or hurt to deep despair, loneliness, or grief.

• Fear can be a looming sense of anxiety, mild worry, or momentary terror.

• Guilt can manifest as shame, regret, or remorse.

• Disgust may be felt as physical revulsion, contempt, or even hate.

The key isn’t to avoid these emotions but to recognize them, process them, and not let them take the wheel. When managed well, negative feelings can help you spot problems and make better choices in the future, understand yourself better, and build emotional resilience.

Cultivating emotional balance is about creating space to process emotions healthily. And that starts with self-awareness. The more you understand your emotional patterns, the better equipped you’ll be to manage them.

Here’s how to balance emotions:

• Accept your emotional state

• Observe how you think about your emotions

• Scan for physical sensations

• Take note of triggers

Keep reading for more detailed pointers.

1. Accept Your Emotional State

When you notice yourself feeling overwhelmed by an emotion, the first step is to accept that it’s happening.

Research shows that learning to accept emotions without judgment can help people navigate challenges more effectively, build resilience, and create a healthier, more fulfilling life.

2. Observe How You Think About Your Emotions

Acceptance doesn’t mean letting emotions take over. Instead, try stepping back and focusing on how you think about your emotional state.

Are you dismissing certain feelings and trying to avoid discomfort? Spiraling into frustration? Imagining a worst-case scenario?

Self-honesty is key. Checking in with yourself, acknowledging what you feel, and giving yourself space to observe your thought process (as objectively and nonjudgmentally as possible) can help you reevaluate your emotional reaction.

In other words, becoming aware of your automatic thinking patterns may allow you to shift them, which can help regulate your emotions.

3. Scan for Physical Sensations

Emotions don’t just live in your mind — they show up in your body, too. Anxiety might tighten your throat, anger can make your jaw clench, and sadness might feel like heaviness in your chest.

Sometimes, you might actually notice the physical sensations before you’re even aware you’re having an emotional reaction.

Tuning into these cues can help you catch emotional shifts early, making it easier to recognize, name, and, thus, regulate your feelings.

4. Take Note of Triggers

Which stressful situations consistently throw you off-balance? Are there certain people, environments, or conversations that spark stress, frustration, or negative thoughts?

Identifying patterns in your emotional reactions can help you prepare for them. Maybe you find yourself overwhelmed in high-pressure situations or emotionally drained after certain interactions.

You can’t always control your environment and other people, but you can work on gaining greater self-control over your reactions to them. Once you pinpoint specific triggers, you can start building strategies for managing them next time they crop up.

Speaking of which, let’s dive into some practical tips for regulating emotions.

Emotional regulation is like a muscle — the more you practice, the stronger it gets. A few small, consistent habits might help you manage stress, process emotions effectively, and work toward a greater sense of well-being.

A lot of it has to do with building self-care into your routine.

Here are some simple yet impactful ways to support emotional balance in your daily life:

• Keep a journal. Writing down your thoughts and feelings can provide clarity and help you process things. Journaling allows you to reflect before reacting, making responding thoughtfully rather than impulsively easier. A gratitude journal, in particular, can shift self-reflection toward positive experiences, which research shows can enhance well-being and life satisfaction.

• Meditate. Mindfulness practices anchor you in the present moment, reducing stress and quieting anxious thoughts. Even just a few minutes of meditation a day can improve focus, boost emotional resilience, and help with symptoms of anxiety and depression. Find a quiet spot, sit comfortably, and focus on your breath. If your mind wanders, gently bring your attention back.

• Try breathing techniques. Controlled deep-breathing exercises — such as box breathing — can calm the nervous system and help regulate emotions in real time. These techniques are especially useful in stressful moments when you need to ground yourself quickly.

• Get active. Exercise isn’t just for physical health. Regular movement can lower stress levels, improve emotional resilience, and support overall mental well-being. You don’t need an intense workout — a brisk walk, yoga session, or dance class are excellent options.

• Eat a nutritious diet. The food you eat fuels not just your body but also your brain. Balanced eating can help stabilize your energy levels and mood. Staying hydrated and avoiding excessive caffeine, sugar, and alcohol can also support greater emotional balance.

• Prioritize sleep. Sleep deprivation can make everything feel harder — including emotional regulation. When you’re well-rested, you’re better equipped to handle stressors and make thoughtful decisions. Create a calming bedtime routine that helps you sleep at least seven hours each night.

Emotional ups and downs are a natural part of life, but if your emotions feel overwhelming or unmanageable or interfere with daily life and relationships, seeking professional support can help.

Therapy, medication, or a combination of the two can provide tools to help regulate emotions and improve your sense of well-being.

Prescription Medication

Medication can be an essential part of treatment for folks with a diagnosed mental health condition.

Antidepressants, for instance, are commonly prescribed for mood disorders. The goal isn’t to “numb” emotions but to form a more stable foundation for managing them.

Hers offers access to Balance Blend Rx, a unique compounded medication that combines prescription SSRIs (selective serotonin reuptake inhibitors) with natural supplements like vitamin B6 and L-theanine for extra support.

SSRIs increase serotonin activity in the brain, which helps with mood regulation. Common examples of SSRIs:

• Citalopram (Celexa®)

• Fluoxetine (Prozac®)

• Sertraline (Zoloft®)

• Escitalopram (Lexapro®)

L-theanine promotes relaxation and focus, while vitamin B6 helps regulate the nervous system, potentially enhancing the effects of SSRIs.

If you think your symptoms are related to a mental health condition, a healthcare provider on the Hers platform can help.

Emotional imbalance can sometimes be a sign of underlying conditions like:

• Depression

• Anxiety

• Bipolar disorder

• Attention deficit hyperactivity disorder (ADHD)

• Borderline personality disorder (BPD)

• Disruptive mood dysregulation disorder (DMDD)

• Substance use disorder (SUD)

• Post-traumatic stress disorder (PTSD)

Other treatment options include:

• Serotonin-norepinephrine reuptake inhibitors (SNRIs). These target both serotonin and norepinephrine, another chemical involved in mood and stress response. Examples include venlafaxine (Effexor®) and duloxetine (Cymbalta®).

• Atypical antidepressants. These impact different neurotransmitters than SNRIs and SSRIs. For example, bupropion (Wellbutrin®) affects dopamine and norepinephrine levels, making it a good option for some who don’t respond well to traditional SSRIs.

Talk Therapy

Therapy offers a supportive space to explore thoughts and emotions with a licensed mental health professional.

Research shows therapy is beneficial for managing mental health conditions, navigating major life changes, processing difficult emotions, and improving self-awareness.

Some common approaches include:

• Cognitive behavioral therapy (CBT). This is a structured, goal-oriented approach that helps identify unhelpful thought patterns and behaviors. CBT is widely used for depression and anxiety, focusing on practical strategies to shift negative thinking.

• Dialectical behavioral therapy (DBT). DBT helps with emotional regulation, distress tolerance, and interpersonal skills. It’s particularly effective for those who struggle with intense emotions or impulsivity.

• Psychodynamic therapy. This approach explores how past experiences and unconscious thoughts shape present emotions and behaviors. It’s less structured than CBT and DBT but can provide valuable insights for emotional growth.

Emotional balance involves managing your feelings so you feel good both mentally and physically — at least most of the time.

Here’s what to remember about reaching and maintaining emotional balance:

• Self-awareness is key. Recognizing your emotions, identifying triggers, and understanding how you react can help you gain control.

• Daily habits make a difference. Prioritizing sleep, movement, nutrition, and mindfulness can support emotional well-being.

• Therapy and medication are valuable tools. If emotions feel overwhelming, professional support can help — whether that’s therapy, medication, or a combination of both.

• Balance Blend Rx offers a unique approach. Hers compounded SSRI combines prescription medication with natural supplements like vitamin B6 and L-theanine to support emotional stability.

If you think you may have a mood disorder and you’d like to speak to a healthcare provider about your options, check out our online psychiatry platform today.