We’ve all been there before. You’re minding your own business, going about your day, when all of a sudden, you’re hit with a wall of emotion. Whether it’s anger, sadness, or even elation, it can be difficult to manage our emotions, especially when they seem to come out of nowhere.

For empaths and highly sensitive people, this can be an especially tough task. If you’re an empath, you know what it’s like to feel the weight of the world on your shoulders. You have a tendency to absorb the emotions of those around you, which can leave you feeling drained and exhausted. But don’t worry, there are ways to cope. Here are some emotional regulation practices for high emotions and empaths.

1. Mindful breathing.

When you’re feeling overwhelmed by emotion, take a step back and focus on your breath. Breathe in slowly for a count of four, then breathe out slowly for a count of four. Repeat this until you feel your heart rate begin to slow and your body start to relax. If your mind wanders, simply bring your attention back to your breath.

2. Visualization.

Close your eyes and imagine yourself in a calm place. It could be somewhere you’ve been before or somewhere you’ve always wanted to go. Picture every detail—the sights, sounds, smells—and really try to immerse yourself in the experience. This will help you to relax and clear your mind.

3. Grounding techniques.

Grounding techniques can be helpful when you’re feeling overwhelmed or “out of body.” There are many different techniques you can try, but some simple examples include focusing on your senses (what do you see, hear, smell, etc.), holding something in your hand (a stone or piece of jewelry), or walking barefoot on the earth (if possible).

These are just a few emotional regulation practices that may be helpful for high emotions and empaths. Remember, it’s important to find what works best for you and to be patient with yourself. These things take time and practice!