I think a very helpful way to let yourself release emotions in the moments when we feel bad/pain/down is to record ourself on the voice recorder. This is the opportunity to speak and hear yourself. It’s a form of revealing and deregulating emotions. This means that we give the chance for ourselves to react on our own emotions without involving other people. In general we can understand our emotions as a compass in our organism. Emotions resemble, colloquially speaking, the action of the self-preservation instinct. They are mainly used to inform us what is happening to us, to what extent we want / can go into and how the experiences affect us. Everyone is so different in perception of stimuli that emotional responses to the same event can also vary greatly. They show us what we are experiencing at the moment (or what we have already experienced/ will experience) and how our organism reacts to those experiences. Emotions shows us also our boundaries and how much we can stand. Emotions shows us what kind of needs do we have or which of them aren’t fulfilled. They can protect us against the subjective and objective life dangers, but also block us from being active. If we experience physical or mental pain – it is also associated with various types of emotions. I feel like mental pain may be connected to discouragement, helplessness, anger, sadness, disappointment etc. The very statement that «we feel pain» may be only “the tip of the iceberg”. There are so many experiences hidden under and around a pain. So when we talk about pain, we touch on a whole “avalanche” of situations, circumstances and events. We really look inside ourselves. Pain is a powerful force, whether it is psychological or more related to physical damage to the body. Mental pain is extremely difficult to describe, but one of its methods can be to speak as honestly as possible while recording yourself. Speaking to ourselves is also a symbolic way of hearing and accepting those emotions. It can as well help us to accept what the experience has triggered in us. However, sometimes inner pain hasn’t beent triggered by anything specific. By reacting when the emotions arise, it helps us to regulate them, it also helps to regulate our breathing, calm down our thoughts and bring them together in our heads. This method can positively influence a person’s sense of agency and builds a better sense of influence on one’s own life. However, this is a more ad hoc method and it is best to look for other, additional methods in such a situation.