Journaling and 3 other Healthy Ways To Release your Emotions

Heidi Fitzsimmons
4 min readNov 18, 2021


We all get angry and frustrated. It’s a natural part of life, and it’s okay to feel exasperated sometimes. The problem isn’t with the emotion itself. The problem is in how you express it.

We’ve heard examples of getting our frustrations out physically — like punching your pillow, screaming at the top of your lungs, or when I was younger, I would go for a long, long run.

And it’s true. These physical methods are a great way to express and release our emotions, but there are other less physical ways, too. Let’s explore them now.

Having a “Good” Cry

The cure for anything is saltwater: sweat, tears, or the sea.

― Isak Dinesen

Research shows that crying is a positive and healthy way to let off steam. You release pent-up negative energy by relieving your body of stress-inducing hormones. It also helps to restore your body’s state of balance.

I’ve heard that crying releases endorphins — like exercise. For me, it is such a release to let go of those emotions, not to hold them back.

Some folks might think crying is for the weak. I’m afraid I disagree with that philosophy; it takes a strong person to show their emotions.


Writing routinely is a wonderful stress reducer. When the words are written down in front of you, your negative emotions almost become tangible. They’re not random thoughts floating around in your brain anymore.

Journaling can organize your ideas and will aid in eliminating those negative thoughts. It will also inspire creativity and can increase your memory comprehension and capacity.

Once you create some space between yourself and your emotions, you have a fresh perspective on the situation. Suddenly, you become in control of your feelings, and not the other way around.

Begin by taking in and letting out a nice deep breath, then start writing. Write about whatever is on your mind — let the words flow naturally without force. If you need to expel negative thoughts — write fervently, without judgment. Do you have a joyous memory? Jot that down, too!

Another therapeutic exercise is to write down all your thoughts and feelings. Then tear up that piece of paper. You can even toss it into your fireplace and watch it burn, like a cleansing ritual.

Write hard and clear about what hurts.

― Ernest Hemingway


There are a variety of styles, with the essential point of meditation to guide you as you channel peace, stillness, and a sense of calm.

This stillness and calm will help you to drown out your minds’ business and allow you to focus. This focus, my friends, will become your heart center and where you will find tranquility.

The great thing about meditation is that you can do it anywhere, at any time, and for however long you want. You can light a scented candle if that helps. Some people turn on ambient sounds, like rain falling, a river flowing, or waves crashing on the shore.

Others prefer to sit somewhere completely quiet with no distractions of any kind. The one thing that remains constant in all forms of meditation is your breathing. You focus on your breath.

Here’s an article I wrote if you need further guidance on how to begin a meditation practice.

Music and Dancing

I’ve written several articles on the topic of music. I even wrote a piece that specifically guides you on the path of Navigating Difficult Emotions. And if you’ve been around for more than a minute, you know how important music is in my life. And I hope it’s significant to you as well.

Music hath charms to soothe a savage breast, to soften rocks, or bend a knotted oak. ― William Congreve

For sure! There’s just something about the vibration how it fills our soul with fire, gets our foot tappin’, and can even make us cry.

As far back as our prehistoric ancestors to the disco floor of ‘So you think you can Dance,’ music goes hand in hand with our bodies and the desire to move.

When you’re stressed out or grumpy — crank up your favorite tunes, and dance like no one is watching. I promise that you will feel better once you get your groove on!

One Last Note

Knowing what works for you is vital when trying to let go of your negative emotions. Try them all, then decide which one works best for you. Maybe all four work great, and that’s awesome!

The important thing is not to leave your negative emotions bottled up. Work on taking control of your feelings. And the first step to do that is realizing it’s only a matter of time before things change for the better. Focus on your breath and organize your thoughts.

“This to shall pass, my friend.” All it takes is a little practice.

And if you need additional support, please let me know. Perhaps a Journal or Workbook might be what you need?

Check out my Etsy Boutique, where you’ll find Instruments of Encouragement guiding you on your journey to find inner peace.

Until next time … Peace and Blessings, Friends!

Originally published at on November 18, 2021.



Heidi Fitzsimmons

My name is Heidi, An Inspirational Writer & Podcaster. Rise Love Live - Encouraging you to Rise to the Occasion, Love Everyone, and Live a Life worth Living!