Real Talk: Emotionally Heavy Days
- P.O.W.H.E.R.co
- Jul 2
- 7 min read
Updated: Jul 8
How do you deal with emotionally heavy days?
One practice, months of emotions:
One day during my freshman year of high school, Track & Field season, my coach told me at practice that he wanted me to run in the 400m race that weekend. Am I fast? Yes. Did I want to run the 400m? Hell no. I competed in only two events freshman year: High Jump & Triple Jump. Has my event load grown over these years? yes, but that's not what this story is about.
That day at practice the mid distance group was doing what our team calls: “Buses” aka 400m repeats. For those that don't know what that is… 400m repeats are a set amount of laps around that outdoor track, and each lap you have a certain amount of time to run the lap, any remaining time left over is your rest time. Can you guess where this story is going yet?
My coach had me run buses that day, and I hated every single second of it. I am primarily a jumper, and my legs were not prepared for this type of workout. At the time I didn't quite know just how badly this was going to impact me. Eight laps (2 miles), 14 minutes of my life later, I was wrecked.
Immediately following practice, I went to get ice from our school's athletic trainer, and get in the car with my mom for the long drive home. Once in the car, I promptly told my mom about how much my legs were hurting and that I if never had to run another lap around the track I would be happy (I run a lap every day at practice, so my statement wasn’t exactly accurate, because despite this incident, I love Track & Field). The day had gone from a regular school day and beginning of practice, to this stress of having to do something I have never done before, under a time restraint and against my teammates that had been doing this for four weeks already. My day had instantly become weighed down by thoughts of not being fast enough or my own body protesting this sudden change in the way I normally practice.
The next day, I woke up paying for it. My legs hurt so bad I could barely walk, and don’t even get me started about having to go down the stairs, or go back up them when I forgot my backpack for school, or again when I also forgot my jacket for the day. Delayed on set muscle soreness is no joke, and it only got worse. I still went to school, and when it came time for practice, you could say I was far less than eager. I could barely run, and jumping was not going to be in the cards for the day, but it was Thursday, so it was a triple jump day. Anyone who knows about triple jump, knows how hard it is on your legs. I was definitely not in an ideal situation, but I am not one to give up over just some “leg soreness.”
By the time Saturday rolled around, the day of our second meet of the year, I was still not feeling any better. Did that stop me from competing? No! That said, I was registered to compete in the high jump, triple jump, and… the 400m ’s. The week before I had jumped 5’0”, in the high jump at the first meet of the season, setting the bar for what my first high school season would look like. This week though I was only able to jump 4’8”, and my body wanted nothing more than to be a couch potato. But, I still had two more events for the day, or so I thought… I ended up dropping out of the triple jump because of how bad my legs were hurting, and knowing that my knees didn’t need any more pressure on them. However, that left me with the 400m race, one lap around the track and I would be done for the day. That one lap… sucked. I was already not feeling great physically, but knowing that I could have performed better, was weighing on my mind. I had let myself down. I felt that even with the soreness in my legs, that I should have still been able to compete at the same level I had as the week before.
I was wrong. That one practice impacted my whole season, and while I was able to still do very well…I was now dealing with tibial stress syndrome. I also never ran another 400m race ever again. I'll stick to my jump events and the shorter sprints, thank you very much. By the end of my season I was able to get back on track and set a personal best in the high jump, 5’1”, and learn some valuable lessons.
Trust your body.
Rest when you need to.
Take the time to recover properly.
Don’t run the 400m
But in all seriousness, one day, one event, one single thing can impact your day, and sometimes spiral into months of getting better: mentally, emotionally, and physically. I am grateful for my parents and those around me who truly care about how I am doing. Knowing how to respond to those emotionally heavy days can truly affect your health and well being. It took me some time to figure out what works best for me, and that’s okay, every one is different and so are their coping methods.
A coping method is defined as a technique or strategy used to manage stress, negative emotions, or difficult situations.
For me, I love to either curl up on the couch and read a book, or turn on some good music and do odd jobs around my room. When the day has just become too much, emotionally, these activities allow me to zone out and be more relaxed. I don't have to think about what I have to do next, I can just be.
~ Elaina Kristine Head, Founder & CEO
How others cope:
"When I have emotionally heavy days, I try to do the things that I find joy in, such as playing games, doing puzzles, hanging out with close friends and family. Sometimes it's tricky though!"
~ 26 year old female
"I like to either go on a long drive and be in complete silence to 'just be' or play music that I can drown out the day. Driving gives me something to do that requires focus but can be relaxing and independent."
~ 50 year old female
How do you cope with the emotionally heavy days?
Do what makes you most relaxed:
This might be boiling a cup of your favourite tea, watching a movie that requires you not to think too hard, or taking a hot shower to wash the day away. Whatever you do to relax, it doesn't have to be super special. Getting outside, going for a walk, or calling a friend. Just something to do when you are just done with the day.
Everyone has those days that just suck, whether it is the overall weight of the day or something that happens at the end of the day that ends up rolling into a whole month, emotionally heavy days happen.
Let yourself feel, without rushing to fix it:
Emotionally heavy days don’t always need to be solved. Sometimes, we just need permission to feel. That might mean crying it out in the shower, journaling whatever’s stuck in your head, or simply laying under a blanket doing absolutely nothing. It’s okay to not be okay.
Create a "soft landing" routine:
Some people swear by having a wind-down ritual they turn to on hard days. Whether it's a skincare routine, baking something simple, or watching the same comfort show for the tenth time, repetition can be soothing when the world feels loud.
Reach out, but on your terms:
Being around people can help, but only if it's the right kind of presence. That might mean texting a friend just to share a meme, calling a sibling, or sitting quietly next to someone who gets it. You don’t need to talk everything through to feel supported.
Small comforts matter more than you think:
There’s nothing too small or silly to help get you through. Whether it’s hugging your pet, wearing fuzzy socks, or organizing a drawer, sometimes tiny wins add up to big relief.
Want to read more about handling the emotionally heavy days?
How to Take Care of Yourself on Emotionally Heavy Days
This article from The Good Trade emphasizes the importance of journaling as a tool for emotional reflection. It suggests keeping a journal or calendar to track moods, helping individuals recognize patterns and remind themselves that challenging days are temporary. This practice can provide perspective and emotional relief during tough times.
I'm Feeling Too Much at Once: Dealing with Emotional Overload
Mental Health America provides guidance on coping with emotional overload. The article suggests techniques like "boxed breathing" (inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds) and listening to guided meditations to help individuals regain calm and clarity during overwhelming moments.
How to Practice Emotional Self-Care
UCHealth Today discusses the importance of emotional self-care, including setting boundaries, engaging in physical activity, and connecting with loved ones. The article emphasizes the need to be gentle with oneself and recognize when to take breaks from overwhelming stimuli, such as news or social media.
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We’d love to hear how you deal with your emotionally heavy days, mental health, and emotional wellbeing. Your voice matters, and your experiences helps us all grow.
With love,
POWHER.co
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