Everyone experiences a wide range of emotions every day. The emotions you feel are shaped by how your mind and body interpret specific situations. According to the American Psychological Association (APA), emotions are subjective mental experiences that also include behavioral and physiological responses. In short—your emotions influence how you think, act, and feel physically.¹
Because emotions are such a central part of daily life, it’s essential to understand what emotions are, why we have them, how they affect us, and how to manage them. Learning to recognize and respond to emotions can help you prevent negative mental and physical outcomes, while also improving your relationships and overall quality of life.
How Emotions Work
Most people assume emotions only occur in the brain. While it’s true that emotions originate in the brain’s limbic system, researchers have found that the purpose of emotions is actually to activate your body.
Some experts believe this activation is triggered through the vagus nerve—a key nerve that connects your brain to your body. Each emotion you feel is designed to create a specific physical reaction through deep-rooted sensations and impulses.
Many of these emotional responses are believed to be survival mechanisms. For example, anger might prompt a “fight” response, while fear might trigger the impulse to run away or “flight.”
However, these intense impulses can also lead to actions or words you later regret—especially if you’re not fully aware of what you’re feeling or why. Even when you’re aware, emotions can strongly influence your behavior. The good news is: you can learn how to manage those impulses and choose healthier ways to respond.
How Emotions Affect Mental Health
When thinking about how emotions influence mental health, it’s important to understand that no emotion is inherently “bad.” Negative emotions are simply signals that something needs attention or resolution.
That said, if you struggle to manage your emotions—or try to ignore or suppress negative feelings—it can take a toll on your mental health. Long-term negative emotions like ongoing sadness, anger, or fear may lead to depression, anxiety, or substance abuse if left unaddressed.
On the flip side, people who are able to acknowledge, manage, and grow through tough emotions demonstrate what’s known as emotional resilience. Resilient individuals tend to experience more positive emotions overall, and they’re better at finding meaning and purpose even in difficult times. This doesn’t mean they don’t feel pain—they do—but they know how to navigate through it constructively.
While optimism and hope are often linked to better health and success, toxic positivity—or the denial of negative emotions in favor of only thinking positively—can actually be harmful. It may lead to unrealistic expectations and emotional disconnection.
The key is to find a balance between positive and negative emotions. Negative feelings serve a purpose too—and can be powerful motivators for necessary life changes.
How Emotions Affect Physical Health
Research shows that positive emotions are linked to better physical health. People with a generally optimistic outlook often have lower blood pressure and blood sugar levels, and reduced risk of heart disease.
Still, researchers aren’t entirely sure whether positive emotions cause better health—or whether being healthy naturally leads to more positive emotions. It may be a bit of both.
There’s also evidence that positive feelings can aid in healing from illness or injury. One study found that a positive mindset can influence recovery speed—and even survival rates.
In contrast, negative emotions—especially when unmanaged—are associated with long-term health issues. People under chronic emotional stress are at higher risk for conditions like heart disease, weakened immune function, and early death.
How to Manage and Express Emotions in a Healthy Way
Given how deeply emotions affect both body and mind, finding effective ways to manage them is crucial. Here are several science-backed strategies for managing emotions:
1. Acknowledge your feelings.
The first step to managing emotions is recognizing them. Naming your feelings can help you understand what’s behind them—and start solving the problem at its core.
2. Reframe your thinking.
Shifting how you think about a situation can change how you feel. For example, if something makes you sad, try to look for a silver lining or a lesson. You might still feel sad—but it won’t consume you in the same way.
3. Set a timer.
Feeling grief, sadness, or anger doesn’t mean you should ignore those feelings—but they also shouldn’t run your life. Try giving yourself 30 minutes to fully feel and express the emotion (safely and without harming yourself or others). When time’s up, switch gears: go for a walk, read, or cook a meal. Express the emotion—don’t drown in it.
4. Get out in nature.
Spending time outdoors—especially in green spaces like parks—has been proven to boost mood. Even in a busy city, simply observing trees or greenery can calm your mind and shift your focus away from distressing thoughts.
5. Prioritize sleep.
Lack of sleep negatively affects both emotional regulation and physical health. If stress is making it hard to fall asleep, try winding down with a warm bath, reading, or keeping your bedroom cool and dark to promote better rest.
6. Practice mindfulness or meditation.
Meditation is a proven tool to reduce stress and calm the mind. If you’re feeling overwhelmed, take a few deep breaths and focus on the present moment. This can help you gain clarity and regulate strong emotions.
7. Use relaxation techniques.
Breathing exercises, stretching, or yoga can ease tension and shift your physiological response to emotions. Deep, slow breathing in particular can be helpful when dealing with anger, anxiety, or fear.
8. Move your body.
Physical activity is one of the most effective ways to manage stress. Whether it’s a long walk to clear your head or an intense workout to release frustration, exercise helps regulate emotions and improve mood. The most important thing is finding a form of movement you enjoy.
Final Thoughts
Emotions are your mind and body’s response to what’s happening in your life. There are six basic emotions—joy, sadness, anger, disgust, surprise, and fear—as well as more complex emotional experiences.
Contrary to popular belief, there are no “bad” emotions. Feeling both positive and negative emotions is a natural and healthy part of life.
It’s important to feel your emotions—but also to understand them and express them in ways that support your well-being. Your emotions have a powerful impact on your mental and physical health. By learning to manage them, you can reduce stress, improve your relationships, and make healthier choices every day.