Not everyone’s a natural at expressing their feelings, but thankfully, it’s a skill that can actually be learned and improved upon.
You might think there’s no real reason to make your feelings known, but that’s not always the case. Not only is it necessary for relationships of all kinds, but it’s also important to be able to unload when you’re feeling overwhelmed, talk through problems when they crop up, and generally not feel so emotionally blocked in life. If verbalising what’s going on in your head and heart isn’t your strong suit, integrating some of these practices into your daily life could make a meaningful difference in communicating how you’re feeling even without words. Just don’t expect to get great at it overnight — it takes time, but keep at it.
1. Write it down.
Writing can be a game-changer if talking feels like too much. If putting words together in conversation seems overwhelming, try writing things out first. Whether it’s journaling your thoughts, writing a letter (even if you never send it), or just scribbling down your emotions, it can help you process and organise them in a way that feels less rushed. Writing gives you time to breathe, reflect, and get a clearer picture of what’s really going on in your mind. Plus, it can offer a lot of relief. And, if you decide later to share what you’ve written, it can act as a fantastic starting point for an otherwise tough conversation.
2. Use art to express yourself.
Source: Unsplash Art is one of those beautiful outlets that doesn’t require perfect words to communicate how you feel. Whether it’s painting, drawing, or doodling, the act of creating something from your emotions can be incredibly freeing. Sometimes, shapes, colours, and textures say a lot more than words can. Even if you don’t consider yourself an “artist,” just picking up a pen or a brush and letting your emotions guide you can offer a sense of release and understanding. It’s not about making something look good, it’s about expressing yourself. The process itself can be surprisingly therapeutic.
3. Let music speak for you.
Source: Unsplash Music has this uncanny ability to tap right into emotions that words can’t always capture. Whether you’re creating your own playlist that reflects your mood, playing an instrument, or simply singing along to a song that feels like it gets you, music is an outlet that connects deeply with what you’re feeling. Maybe you can’t articulate everything going on in your head, but the right song can express exactly what you’re struggling to say. And if you’re someone who writes lyrics, it’s another powerful way to express what’s in your heart. Sometimes, all you need is a melody to start feeling heard.
4. Get your body moving.
Sometimes, words don’t cut it — and that’s where movement comes in. Physical activity can be an incredibly effective way to process and release emotions. Whether it’s dancing, going for a run, or just taking a walk, your body can help channel the energy that’s built up inside. Movement can help you express what’s hard to put into words. You might find that a certain type of movement, like a slow yoga session or even an energetic dance, can help bring clarity and calm. Pay attention to how your body feels, because often, the motion of releasing your emotions physically can feel like a real weight off your shoulders.
5. Try using metaphors or imagery.
If straightforward words feel like too much of a struggle, try using metaphors or imagery instead. Sometimes, describing your feelings in a roundabout way can make it easier to communicate. For example, you might not be able to say “I’m really anxious,” but you could describe it as “feeling like I’m stuck in a whirlwind of thoughts.” These kinds of descriptive phrases can help both you and other people understand the feelings that might be hard to articulate directly. Metaphors help to get the point across without feeling so exposed.
6. Explore photography.
Photography can be another amazing way to express yourself when words are hard to find. Capturing photos of things that reflect how you’re feeling — whether it’s a quiet, rainy street or a fiery sunset — can communicate your emotions without speaking a single word. You don’t need an expensive camera to try it out; even snapping a few pics on your phone can offer a meaningful way to process what’s going on inside. Looking back at those images later might also give you deeper insights into your feelings that you hadn’t quite understood before.
7. Use emojis or symbols.
It might seem small, but emojis or simple symbols can sometimes do a better job of expressing emotions than words can. A single heart, a crying emoji, or a thumbs up can convey so much of what you’re feeling in a way that feels comfortable. If speaking about your emotions feels too vulnerable, sending a thoughtful emoji through a text or message can open the door to a deeper connection without needing to go straight into a heavy conversation. It’s a gentle way of showing that you’re thinking about what’s going on inside, even if you’re not quite ready to dive in fully.
8. Channel your feelings into cooking or baking.
It might sound a bit surprising, but cooking or baking can be an unexpectedly effective way to express how you’re feeling. The act of creating something with your hands, whether it’s whipping up a favourite comfort meal or experimenting with new recipes, can serve as a tangible expression of your emotions. For example, cooking a hearty soup might reflect your need for warmth and care, or baking something sweet might represent a desire to nurture people. Food is an act of care, and sharing a meal you’ve prepared can express a lot more than just hunger; it’s a way to show love, even without saying a word.
9. Spend time with nature.
Sometimes, the best way to process your emotions is simply by getting outside. Whether you’re walking through a forest, sitting by a river, or just soaking in some sunshine, being in nature has a way of grounding you and helping you connect with your feelings. Nature has a quiet, calming influence, making it the perfect setting to let your emotions surface without feeling overwhelmed. Take in the sights, sounds, and smells around you; they can often help you reflect on how you’re feeling in a more subtle, peaceful way.
10. Make a simple list of what you’re feeling.
If you’re struggling to get your emotions into full sentences, try making a quick list. You don’t have to explain everything in depth; just jot down words or phrases that represent your feelings. Whether it’s “frustrated,” “confused,” or “excited,” writing a simple list can help you understand your emotions more clearly without overthinking them. Once you’ve got your list, you might start to see patterns that help you process everything. It’s a way to make sense of what’s going on inside without feeling pressured to articulate everything perfectly.
11. Use humour as an outlet.
Sometimes, humour can be a helpful way to get tough emotions across, especially if you’re not ready to dive deep into something heavy. Whether it’s telling a funny story, sending a meme that captures your mood, or just using a playful tone, humour can help you express what you’re feeling in a way that feels safer. Sure, you might be avoiding the tough stuff in a way, or maybe you’re just making it a little easier to engage with. Sometimes a bit of laughter can open the door to a more serious conversation when the time feels right.
12. Create a vision board.
Source: Unsplash If you’re feeling stuck or unsure about your emotions, creating a vision board can be a fantastic way to express your feelings and ideas visually. By cutting out pictures, words, or colours that resonate with you, you create a visual representation of what you’re going through. It’s not just about planning the future, it’s about reflecting on the present moment and how you feel now. A vision board can serve as a beautiful reminder of what you care about, what’s important to you, and where you want to go next.
13. Send a voice note/message.
If speaking face-to-face feels intimidating, try recording your thoughts instead. Recording a voice memo allows you to speak at your own pace and in a safe space without the pressure of an immediate conversation. Sometimes just hearing your own voice can help organise your thoughts and make your emotions clearer. You can keep the recording private or share it with someone you trust when you’re ready, offering another way to open up without feeling overwhelmed.
14. Try guided journaling prompts.
Sometimes, it’s hard to know where to start when you’re trying to express your feelings. Journaling prompts can help guide your thoughts. Something simple like “What’s been on my mind lately?” or “How am I feeling about a recent change?” can help you dig a little deeper without feeling lost or unsure. These prompts offer a gentle nudge to explore your emotions and make sense of things when it’s hard to find the right words on your own.
15. Let your behaviour do the talking.
Actions can sometimes express your feelings more clearly than words ever could. Whether it’s offering a hug, doing something thoughtful for someone, or just spending time with them, small acts of kindness can show what you’re feeling without having to say much at all. These gestures let people know you care, even if you don’t have the right words. Over time, these small acts of connection will build trust and help you feel more comfortable expressing your emotions, too.
