The Bible doesn’t shy away from the reality of our emotional lives.

The Psalms are full of raw emotion — from joy and gratitude to anger, fear, and deep despair. Paul reminds us in Ephesians that "In your anger, do not sin" (Eph. 4:26), showing that emotion itself isn’t wrong — it’s what we do with it that matters. And Ecclesiastes tells us there’s a time for everything: “a time to weep and a time to laugh, a time to mourn and a time to dance” (Ecc. 3:4).

In other words, Scripture makes space for our full emotional experience.

So what do we do when painful emotions show up — things like sadness, anger, grief, or anxiety?

FIRST, let the emotion come.

Don’t stuff it. Don’t shame yourself for feeling it. Just acknowledge what’s there. Let whatever you’re feeling rise to the surface, without trying to fix it right away.

Sometimes the first step toward healing is just naming what’s true:

“I’m sad.”
“I’m angry.”
“I feel anxious and I don’t know why.”
 

Give yourself permission to feel what you feel, instead of denying, or trying to run from it. That honesty is where healing begins.

SECOND, take time to quietly sit with it.

Once you’ve named what you’re feeling, take a little time to be still with it. Try not to distract yourself or rush past it too quickly. Ask, What is this feeling really about?

Is it pointing to something deeper — like a wound that hasn’t healed, a fear that’s been triggered, or a need that’s gone unmet for too long?

Are you lonely? Are you carrying grief? Is this anger really covering up hurt?

God often uses our emotions to draw our attention to what needs care. The goal isn’t to get stuck in the emotion — it’s to understand it. Sitting with it helps us get clear, and that clarity opens the door both to healing and wise action.

THIRD, bring it to God in prayer.

Once you’ve named what you’re feeling, bring it honestly to God — just as it is. You don’t need pious words. You don’t need to clean it up. Just talk to Him like you would a trusted friend.

Ask for His peace. Ask for wisdom. Ask for strength to carry it — or to let go of it.

If you're not sure what to say, simply sit in silence with God and repeat a short phrase like:

“Be near me, Lord.”
“Have mercy.”
“I give this to You.”

Remember: God isn't put off by your emotions. He already knows what you're feeling. Bringing your full heart into His presence will bring comfort and strength.

FINALLY, Take a small step toward health.

Sometimes we need to stay still, and simply turning our need over to God in prayer is enough. Other times, we need to move. 

• If you’re anxious about something, ask: Is there one small action I could take today to address it?
• If you’re sad or lonely, maybe it’s time to text a friend, go for a walk, or reach out to someone you trust.
• If you’re angry, find a safe outlet — journaling, movement, or having a calm, honest conversation.

Even the smallest step matters. Healing begins with one quiet choice at a time.

NEXT ACTION:

Sometime today, take five minutes to check in with yourself and name one emotion you’re feeling — without judging it or trying to fix it. Then bring that emotion to God in a simple prayer, just telling Him honestly how you feel and asking for His help. If it feels right, follow it up with one small, healthy action — like reaching out to a friend, going for a walk, or writing in a journal.