Healthy Coping Skills for Uncomfortable Emotions: What Research Tells Us

Uncomfortable emotions - such as anxiety, sadness, anger, guilt, and shame are an inevitable part of being human. These emotional states often arise during periods of stress, loss, uncertainty, or perceived threat. Although they are frequently labelled as ‘negative’, psychological research consistently shows that uncomfortable emotions play a vital, adaptive role - they signal that something in our internal world or external environment requires attention.

According to emotion theorists, emotions function as feedback systems that guide decision-making, behaviour, and survival (Gross, 2015). When ignored or suppressed, however, uncomfortable emotions can intensify and contribute to poorer mental and physical health outcomes. Learning how to cope with them effectively is therefore essential for emotional regulation and overall well-being.

Understanding Uncomfortable Emotions

Uncomfortable emotions include anxiety (anticipatory fear or worry), sadness (often linked to loss or disappointment), anger (a response to perceived injustice), guilt (regret about behaviour), shame (negative self-evaluation), frustration (blocked goal attainment), and jealousy (fear of losing something valued). While distressing, these emotions offer meaningful information.

Research suggests that anxiety may prompt preparation and problem-solving, anger can highlight violated boundaries, and sadness may encourage reflection and social connection (Keltner & Gross, 1999). In this way, uncomfortable emotions are not signs of weakness but signals that guide adaptive responses - provided they are managed constructively.

What Are Coping Mechanisms?

Coping mechanisms are the conscious thoughts and behaviours people use to manage internal or external stressors. Unlike defence mechanisms, which operate unconsciously, coping strategies are intentional and learned (Lazarus & Folkman, 1984). Effective coping has been shown to reduce stress, improve emotional regulation, and buffer against anxiety and depression (Taylor & Stanton, 2007).

Types of Coping Strategies

Psychological research broadly categorises coping strategies into two main types: problem-focused coping and emotion-focused coping.

Problem-focused coping involves directly addressing the source of distress. This may include problem-solving, time management, or seeking practical support. Studies show that problem-focused coping is particularly effective when individuals have some control over the stressor (Lazarus & Folkman, 1984).

Emotion-focused coping, on the other hand, aims to regulate the emotional response to a stressor rather than changing the situation itself. This approach is especially useful when circumstances cannot be easily altered.

Research-Supported Coping Techniques

Mindfulness and meditation. Neuroimaging studies demonstrate that mindfulness practices can reduce reactivity in the amygdala-the brain region involved in threat detection-while strengthening prefrontal regions responsible for emotional regulation (Hölzel et al., 2011). Regular mindfulness practice has been associated with reduced anxiety, improved mood, and greater emotional resilience.

Expressive writing. Research by Pennebaker and colleagues shows that writing about emotionally significant experiences can improve immune functioning and psychological well-being by helping individuals process and organise emotional material (Pennebaker & Chung, 2011).

Physical activity. Exercise is consistently linked to reductions in anxiety and depressive symptoms through physiological mechanisms such as endorphin release and cortisol regulation (Craft & Perna, 2004).

Cognitive Behavioural Coaching (CBC). Cognitive Behavioural Coaching adapts principles from cognitive and behavioural psychology to non-clinical coaching contexts, focusing on goal attainment, emotional regulation, and resilience. Research indicates that CBC can significantly reduce stress, enhance self-efficacy, and improve emotional awareness in workplace and personal development settings (Neenan & Dryden, 2002; Grant, 2014). Randomised controlled studies of coaching interventions grounded in cognitive-behavioural models have demonstrated improvements in well-being, goal progress, and adaptive thinking patterns comparable to other evidence-based coaching approaches (Grant, Passmore, Cavanagh & Parker, 2010).

Nutrition and stress regulation. Emerging evidence suggests that dietary patterns influence emotional regulation. Diets rich in omega-3 fatty acids and anti-inflammatory foods have been associated with improved mood stability and lower stress hormone levels (Jacka et al., 2017).

Applying Coping Skills in Daily Life

Research indicates that coping strategies are most effective when practiced consistently and tailored to the individual. Setting clear boundaries, developing predictable routines, seeking social support, and engaging in creative or meaningful activities all contribute to emotional resilience. Social support, in particular, has been shown to buffer the effects of stress and improve emotional well-being (Cohen & Wills, 1985).

No single coping strategy works universally. Psychological flexibility, the capacity to adapt coping responses based on context, has been strongly linked to better mental health and life satisfaction (Kashdan & Rottenberg, 2010).

In conclusion, uncomfortable emotions are not problems to be eliminated but signals to be understood and managed. Research across psychology, neuroscience, and coaching science demonstrates that healthy coping strategies-such as mindfulness, expressive writing, physical activity, cognitive behavioural coaching, and supportive relationships-can transform emotional discomfort into an opportunity for growth.

By practising evidence-based coping skills, individuals can navigate emotional challenges more effectively, enhancing resilience, emotional intelligence, and overall quality of life.

Understanding uncomfortable emotions is an important first step-but lasting change happens when insight is paired with structured, practical support. Research consistently shows that guided, evidence-based interventions are more effective than self-directed efforts alone, particularly when it comes to building emotional resilience and sustainable coping skills.

Invigorise’s Revive Me programme is designed to do exactly that. Grounded in cognitive behavioural coaching principles and informed by psychological research, Revive Me helps individuals identify unhelpful thinking patterns, develop healthier emotional responses, and build practical strategies for managing stress, overwhelm, and emotional fatigue.

Whether you’re feeling stuck, emotionally drained, or simply ready to strengthen your coping skills, Revive Me offers a supportive, structured pathway to renewed clarity, confidence, and emotional balance.

If you would like to discuss how Revive Me can help you, please book in your complimentary consultation here