I Feel Everything: How to Manage Big Emotions Without Breaking Down
- Shelby Frederick
- Apr 29
- 5 min read
Introduction
Have you ever felt like you’re too much? Too sensitive. Too emotional. Too overwhelmed by everything happening around you?
You’re not broken. You’re not crazy. You’re human. God created you with emotions—on purpose and for a purpose. But learning how to carry big emotions without crumbling under them? That’s part of growing into emotional maturity.
In today’s blog, we’ll explore how to manage big emotions without falling apart, what the Bible says about emotional resilience, how your brain processes emotional overload, and simple, Spirit-led strategies to stay grounded even when everything feels "extra."
Let’s breathe deep—and dive in.
Big Emotions Are Not Bad Emotions
First, let’s break a myth: Feeling deeply does not mean you’re weak.
Jesus Himself felt:
Grief (John 11:35 – Jesus wept)
Anger (Mark 3:5 – He looked around in anger at hard-heartedness)
Compassion (Matthew 9:36 – He was moved with compassion)
Deep sorrow (Matthew 26:38 – "My soul is overwhelmed with sorrow")
If our Savior—the Son of God—felt deeply, then emotions are not the enemy.
It’s unmanaged emotions that can cause trouble.
"Healthy emotional life isn’t about suppressing or amplifying feelings—it’s about stewarding them with wisdom and Spirit-led self-control."
Big emotions are signals, not sentences. They tell you something needs attention—internally or externally. Recognizing them without judgment is the first step toward spiritual and emotional maturity.
You are not "too much" because you feel deeply. When emotions are surrendered to the Spirit, you are equipped to grow, lead, and love with depth.
What Happens in Your Brain During Emotional Overwhelm
When emotions surge, your body goes into a stress response.
The amygdala (fear/emotion center) activates.
The prefrontal cortex (rational thinking center) starts to shut down.
Your nervous system prepares for fight, flight, freeze, or fawn.
This is why:
You may cry uncontrollably.
You may lash out unexpectedly.
You may shut down or withdraw.
You may overthink or obsess.
Your body is trying to protect you. But without regulation, your emotions can start running your mind—and eventually your life.
Good News: Like the Bible teaches, renewing your mind (Romans 12:2), neuroscience shows you can rewire your emotional responses through consistent practices.
Understanding this doesn’t instantly erase the emotions, but it helps you develop compassion for yourself when you’re overwhelmed. It shifts your mindset from "I’m broken" to "My brain needs support." And that is a powerful first step.
Biblical Anchors for Emotional Stability
When emotions feel massive, anchor yourself to the unchanging truth:
📖 Psalm 61:2 – “When my heart is overwhelmed, lead me to the rock that is higher than I.”
📖 2 Corinthians 10:5 – “We take captive every thought to make it obedient to Christ.”
📖 Proverbs 4:23 – “Above all else, guard your heart, for everything you do flows from it.”
📖 Isaiah 26:3 – “You will keep in perfect peace those whose minds are steadfast because they trust in you.”
Notice the pattern in these Scriptures: stability is not in suppressing emotions but in anchoring your mind and heart to God’s truth.
"The storms may swirl, but the Rock remains unmoved. When you run to Him, you exchange instability for steadfastness. Your emotions don't disappear, but you are no longer at their mercy."
Five Spirit-Led Strategies to Manage Big Feelings
1. Name It to Tame It
When a feeling rises, pause and name it out loud:
“This is sadness.”
“This is anger.”
“This is anxiety.”
Naming emotions creates distance between you and the emotion. Instead of being consumed, you acknowledge its presence and regain your agency.
When David cried out in the Psalms, he often named his distress before speaking truth. You are allowed to do the same.
2. Breathe Before You Break
Breathing may sound simple, but it is one of the most powerful tools God gave your body.
The 4-4-6 breath method resets the vagus nerve, calming your fight-or-flight system. It tells your brain "I am safe," allowing your prefrontal cortex to return online. Breath prayer is a biblical practice, too—centering your spirit while settling your body.
3. Ground Yourself in the Present
The 5-4-3-2-1 grounding exercise shifts your brain from emotional flooding into sensory awareness.
You can’t spiral about tomorrow when your mind is fully occupied with:
What you see
What you hear
What you feel right now
Grounding is not about ignoring your emotions. It’s about stabilizing your body long enough to process emotions with wisdom.
4. Speak Life Over Yourself
Words matter. Proverbs 18:21 says, “Life and death are in the power of the tongue.”
When emotions rise, internal dialogue can become toxic quickly. Instead of spiraling into lies, Speak life. Speak what God says, even when you don't feel it yet. Your words shape your experience.
5. Journal and Pray It Through
Journaling gets swirling thoughts out of your head and onto paper, making them less overwhelming.
Prayer anchors those thoughts in truth.
Instead of stuffing or spiraling, you create a sacred space between yourself and your emotions—a space where God can speak peace, clarity, and healing.
Emotional Resilience Is Built, Not Born
No one wakes up one day with "perfect" emotional resilience. It’s not a personality trait—it’s a skill, a spiritual discipline.
Every deep breath, surrendered emotion, and moment you pause instead of react, builds spiritual muscle.
Emotional resilience means:
You feel everything, but you are not ruled by everything.
You experience storms, but you know where your anchor is.
You recognize your limits and run to God for limitless strength.
Spiritual and emotional maturity isn’t about avoiding struggle. It’s about walking through struggle anchored to truth.
"You are not failing because you feel. You are growing because you are learning to steward what you feel."
Conclusion: You Can Feel Everything… and Still Stand
If you feel everything deeply, that’s not your flaw. It’s part of your design.
Your deep feelings can be a source of discernment, compassion, creativity, and connection.
When stewarded well, your emotions won’t break you down—they’ll build you up.
Through breath. Through prayer. Through the Word. Through surrender.
You are stronger than your biggest emotion, anchored deeper than your most overwhelming feeling, and rooted in a love that cannot be shaken. You don't have to numb it. You don’t have to fear it. You can steward it.
Feel it. Name it. Breathe through it. Speak over it. Trust God with it.
You’re healing forward—one feeling at a time.
~ Shelby
Upcoming Events & Happenings
The Wellness Clinic – Spring Edition
A seasonal sanctuary for busy women ready to realign spirit, soul, and body. This 90-minute live Zoom session blends holistic education, emotional check-ins, and spiritual renewal. Includes a digital wellness kit + replays. Come as you are — leave refreshed and refocused.
Healing the Inner Critic – May Class (Think Well, Live Well)
Next month’s class helps you silence self-sabotage and rewrite your inner narrative. Learn how to identify the inner critic's voice, replace lies with truth, and walk in God-given confidence. Includes a downloadable workbook + guided meditation for mental clarity.
Gentle Reset Mini Kit
Perfect for your first step into detoxing — this herbal mini kit includes calming teas, digestive support, and a step-by-step guide for gently cleansing your system without harsh side effects. Ideal for busy moms, beginners, or anyone needing a physical and emotional refresh.
Comments