Have you ever found yourself in the middle of an emotional storm, unsure of how to navigate the waves of feelings rushing through you? I remember a time when I was consumed with anxiety before a big presentation. My heart raced, my palms sweated, and all I wanted to do was to run away. At that moment, I realised how powerful emotions could be and how important it was to understand and manage them.

Whether it’s the overwhelming frustration of a missed deadline or the joy of reconnecting with an old friend, emotions shape how we experience life. But how often do we stop to truly understand these emotions and, more importantly, how they influence our minds and bodies?

In today’s fast-paced world, managing our emotions has become an essential life skill, not just for our mental health but for our relationships, productivity, and overall well-being. This is where emotional intelligence and embodiment come in—two powerful tools that can help us not only understand our emotions but also live in harmony with them.

At their core, emotions are complex reactions to internal and external stimuli. They influence our thoughts, behaviours, and actions. Whether it’s happiness, sadness, anger, or fear, emotions are signals, telling us what’s important to us and how we should respond. Yet, despite their importance, we often misunderstand or suppress our emotions, leading to unnecessary stress and confusion.

I used to be someone who brushed my feelings under the rug. I thought ignoring them would make them disappear. But all it did was build up, until I’d snap over the smallest things, like a minor inconvenience. I had to learn the hard way that emotions don’t just go away — they wait until you’re forced to face them.

Think about it: how many times have you pushed aside a feeling, telling yourself, “I’ll deal with this later” or “This is not worth thinking about”? Maybe you buried that anger after a tense conversation with a friend, or you avoided the sadness that followed a difficult breakup. Unfortunately, ignoring our emotions doesn’t make them go away; it only delays the inevitable. They linger, festering in the background until they demand attention.

Emotions are like messengers, and when we ignore them, we miss out on valuable information about our needs, boundaries and desires. But there’s a way to work with them more effectively: emotional intelligence.

Emotional intelligence (EI) is the ability to recognise, understand and manage your own emotions and the emotions of others. It’s about developing awareness around how you feel, why you feel that way, and what you can do to channel those feelings productively.

Emotional intelligence has four key components:

Self-awareness: Recognising and understanding your own emotions.

Self-regulation: Managing or redirecting disruptive emotions.

Social awareness: Understanding the emotions of others.

Relationship management: Using emotional awareness to manage interactions successfully.

For me, developing emotional intelligence wasn’t just about understanding my emotions. It became essential in my relationships and at work. I once had a coworker who constantly pushed my buttons. Without emotional intelligence, I would’ve lashed out and probably worsened our relationship. Instead, I took a moment to breathe, recognised my anger, and decided to have a calm conversation. It wasn’t easy, but it changed everything.

While emotional intelligence teaches us to manage emotions cognitively, embodiment takes it a step further by recognising the physical side of our emotions. Embodiment means being present in your body and aware of how emotions manifest physically. It’s about noticing that tension in your shoulders when you’re stressed, or the tightness in your chest when you’re anxious, and using that awareness to release the emotion.

I stumbled upon embodiment when I was at my lowest, trying to make sense of my emotions. I realised that I wasn’t just feeling anger — I was carrying that anger in my tight shoulders and clenched jaw. Once I started paying attention to my body, I could release those feelings instead of letting them take control.

Our bodies are not just passive vessels for emotions; they are active participants. Stress, sadness, excitement — they all show up physically, and by paying attention to those sensations, we can start to manage our emotions more effectively.

Here are a few practical ways to incorporate embodiment into your life:

Breathwork: Your breath is one of the most powerful tools to calm your nervous system. Whenever I feel overwhelmed, I practice deep breathing exercises — slow, controlled inhales and exhales. It immediately helps me reconnect with my body and ground myself in the moment.

Body Scans: Take a few moments to mentally scan your body from head to toe. Are there areas of tension or discomfort? What emotions might be contributing to that physical sensation? This practice has helped me discover emotions I didn’t even realise I was holding onto.

Movement: Whether it’s yoga, stretching, or simply walking, moving your body helps release stored emotions. I’ve found that even a quick dance sesh can work wonders when I’m feeling stressed or stuck in negative emotions.

Journaling: Writing about your emotions not only helps you process them but also gives you insight into how they show up in your body. Journaling became my go-to whenever I felt emotionally overwhelmed. I’d sit down, write about what I was feeling, and often discovered emotions I didn’t even realise were there. This simple act of putting pen to paper helped me process my feelings in a healthy way.

Our emotions are not obstacles to be avoided or problems to be solved — they are essential to our experience of life. By tuning into both our minds and our bodies, we can better understand and manage them. When we do this, we start to see that emotions are not the enemy; they are guides, helping us navigate the complexities of life.

For me, learning to embody my emotions has been transformative. It allowed me to stop reacting to life and start responding. When you can feel an emotion in your body, recognise it for what it is, and then consciously decide how to respond, you’re no longer a slave to your emotions — you’re in control.

Learning to understand and embody my emotions wasn’t an overnight journey. There were setbacks, tears, and moments of frustration. But over time, I realised that by tuning into my emotions—both mentally and physically—I could handle life’s challenges with more grace and less stress. If I can do it, so can you.

Emotions are here to stay, but how we navigate them is up to us. By embracing emotional intelligence and embodiment, we can turn what feels like chaos into clarity and power. After all, emotions are not just fleeting feelings — they’re signals guiding us toward a deeper understanding of ourselves.

(The writer is a certified embodiment coach trained at the Highest Self Institute (USA). Specialising in mental health and holistic wellness, Amani helps clients heal by understanding the emotions behind their mental and physical challenges. She can be contacted on  for personalised coaching)