Emotions play a critical role in our lives by providing us with valuable information about ourselves and the world around us. They allow us to understand how we feel and what we need, guiding us in our decision-making process and influencing our behavior. By recognizing and understanding our emotions, we can learn to regulate our responses and make better decisions, leading to greater well-being and mental health.


We’re going to walk through four key steps to navigating our emotions: feeling, accepting, managing, and sharing.


Name your emotion + be curious before rushing away.


Know that it’s okay to feel that way.


Try a coping skill to embrace or diffuse.


Talk to your loved ones about how you’re doing, and check in on them, too.

~ Feel Your Feelings ~

The Mood Meter

The first step to dealing with your feelings? Feel them!

We like to use Dr. Marc Brackett’s system of colors and emotions, known as the Mood Meter, to help visually represent how we’re feeling. These colorful cues can help you identify how you’re feeling when you’re not quite sure.

Yellow corresponds to high-energy, high-pleasantness moods like EnergizedHappy, or Optimistic. Green corresponds to low-energy, high-pleasantness moods like ContentGrateful, or Relaxed. Blue corresponds to low-energy, low-pleasantness moods like DrainedLonely, or Sad. Finally, red corresponds to high-energy, low-pleasantness moods like AngryStressed, or Frustrated.

More On The Mood Meter

How do you feel?

Scroll through the questions below to help you determine the emotions or feelings you’re experiencing.

~ ACCEPT Your Feelings ~

How Core Emotions Work (NAMI)

~ Manage Your Feelings ~

Mood Tunes

Whether you want to dance around your room or need a good shower cry, music can help you manage your feelings.

In partnership with Universal Music Group, we’ve created 10 playlists for you to jam out to, available on all major music streaming platforms. Simply identify the mood that best matches how you’re feeling, and let the tunes take you away.

Check out this exclusive worksheet from Channing Shippen, Director of Music Therapy at Tufts Medical Center, to practice mood regulation through music and playlist creation.

How can I manage my emotions? (MHA)

~ Share Your Feelings ~

Why Share?

Sharing your emotions is important because it helps you connect with others on a deeper level. When you express your feelings, you allow others to understand and empathize with your experiences. This creates a sense of closeness and strengthens relationships. It can be scary to open up and share your emotions, but it can also be liberating and empowering.

Additionally, sharing your emotions can help others feel comfortable sharing their own emotions with you, leading to more honest and authentic communication. So, the next time you’re feeling a strong emotion, consider sharing it with someone you trust. You might be surprised at how much closer it brings you.

Now it’s your turn!

MHC’s ‘Reveal How You Feel’ Challenge

We’ve created a simple challenge to help you share your authentic emotions on social media: The #RevealHowYouFeel Challenge.

To join in, check out our video template here, and then match the voiceover with your own photos or videos! Be sure to tag @mentalhealthcoalition on Instagram and @thementalhealthcoalition on TikTok.

Join the Challenge

How to Recognize Emotions in Others


If you would like to learn more, be sure to check out the Mental Health Coalition’s Resource Library for additional information on boosting mental wellbeing.

Resource Library

If you or someone you know is experiencing a mental health crisis, use the resources below:


The 988 Suicide & Crisis Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones.

Crisis Text Line

Text COALITION to 741741 from anywhere in the United States, anytime. A live, trained Crisis Counselor receives the text and responds, helping you move from a hot moment to a cool moment.

Teen Line

Teen Line’s highly trained teen listeners provide support, resources and hope to any teen who is struggling. CALL 800-852-8336 Nationwide (6 PM – 10 PM PST).


If you or a friend need urgent assistance, call 911 immediately, or take your friend directly to the emergency room. If you feel it’s safe, stay with your friend, or find someone to stay with them until help arrives.

Call 911


You are never alone. Help is always available. For immediate support 24/7, reach out to the Crisis Text Line by texting COALITION to 741741, or call the National Suicide Prevention Lifeline at 988. It’s free and it’s highly confidential, unless it’s essential to contact emergency services to keep you or your friend safe.


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