7 Ways to Express the Emotions Keeping You Stuck

Why Holding Emotion In Is Keeping You Stuck—And 7 Ways to Finally Express Yourself

I used to think I could handle everything on my own. At first, it was pushing the emotions away, which worked for a while until they demanded to be felt. Then, if I just thought about my emotions enough, processed them internally, and figured them out logically, I would be fine.

But it took me a while to realise that never worked.

Instead, I would lie awake at night, my body tense, my mind racing. I’d try to reason my way out of it, but nothing changed. The pressure just built up inside me, like a dam holding back too much water, until, eventually, something had to give.

What I’ve learned, through my own journey and through coaching others, is that we aren’t meant to hold everything in. We need a way to express what’s inside us, to give emotions a place to move, to let them breathe, to release the tension we carry.

And the truth is, expression isn’t just talking.

Sometimes, words aren’t enough. Sometimes, the body needs to move, the voice needs to be heard, or the hands need to create. Sometimes, what we’re holding inside needs to come out in ways we never expected.

Here are 7 powerful ways to express yourself, to finally release what’s been stuck and start feeling lighter, freer, and more like yourself again.

Move Your Body (Even If It’s Just a Little)

One night, I couldn’t sleep. My whole body felt tense and heavy, like it was gripping onto something I couldn’t name. I had been lying in bed for over an hour, trying to calm myself down, but nothing worked.

Then, at 11 p.m., I got up, put on conscious dance music, and stepped into my dark living room.

At first, I just rocked back and forth, hugging myself. Then, I shook out my hands, swayed my hips, let my feet move however they wanted. I wasn’t thinking—I was just letting my body lead.

And that’s when I could feel my body releasing. It softened to the rhythm, almost as if the rhythm gave my body permission to soften.

Movement, even the smallest kind, has power. It reminds us that we aren’t stuck, that our emotions can move through us instead of getting trapped inside.

Try this: Put on music that matches your mood. Don’t plan how to move—just start small. A gentle sway. A head nod. A little shaking of the hands. See where it takes you. Explore how your body wants to move and enjoy getting to know it more.

Let Out the Scream You’ve Been Holding In

The first time I screamed in front of my coach, I was terrified; in fact, it wasn’t even a scream, more like a loud talk.

I had never let myself express that kind of raw emotion before. I had always swallowed my anger, my frustration, my pain. But when I finally let it out, really let it out, it felt like something inside me cracked open.

Since then, I’ve screamed into pillows, yelled while driving alone during a 4 hour journey to Italy, and even shouted in the middle of a forest (hoping no one was nearby!).

And every time, I feel lighter. And I know I still have more screaming to do.

Our voices hold so much unspoken emotion. When we finally let them out, it’s like setting ourselves free.

Try this: Grab a pillow, bury your face in it, and scream. Or turn up the music in your car and shout as loud as you can. Let it be raw, untamed, and without apology.

Create Something Messy (And Let Go of Perfection)

Throughout my self-expression journey, I’ve leaned into drawing what I feel.

I have always loved drawing and painting, but always limited by trying to make it perfect. So a few weeks ago, I grabbed my coloured pencils and felt into my emotions and just let my hand move. I didn’t care if it made sense or if the form was wrong, it just felt great to be creatively expressing what I was feeling on the inside.

Now I keep my coloured pencils and blank pages nearby, and when emotions start rising, I grab them and sometimes it’s scribbles, sometimes it’s shapes, sometimes it’s just a swirl of colors that makes no sense.

And that’s the point. It doesn’t have to make sense.

It just has to be expressed.

Try this: Get a piece of paper and whatever you have to draw with. Close your eyes, take a breath, and let your hand move freely. No rules. No expectations. Just let it out.

Write the Words You Can’t Say Out Loud

Some thoughts feel too heavy to carry, but too hard to speak. That’s when I turn to writing.

I don’t journal every day, but I always keep a notebook nearby. Some days, I write a single sentence. Other days, I pour out everything I’m feeling, unedited and messy.

And every time, I feel a little lighter—like I’ve given my emotions a place to exist outside of me.

Try this: Set a timer for 5 minutes and just start writing. Don’t stop, don’t edit—just let whatever is inside you come out.

Get Outside and Let Nature Hold You

I have a forest nearby, and when I feel stuck, I go there and slow down my steps.

I feel my feet touch the ground, the way my weight shifts, the way my back foot lifts. I listen to the trees, watch how the light moves through the branches.

Sometimes I will walk deep into the forest and find a spot just to sit and BE. Its calming and destressing. Nature doesn’t rush its process. It reminds me that we don’t have to force ours either.

Try this: Step outside. Walk barefoot. Sit in stillness. Let nature remind you that you are always moving, even when you feel stuck.

Hum, Chant, or Sing Without Thinking

I’m not a good singer. That doesn’t stop me from making up ridiculous songs in my kitchen while I cook or clean. Sometimes, I belt out loud, exaggerated “ooohs” and “ahhhs” just to match how I feel. I make it fun, and my daughter joins in, seeing who can let the sound come deep from the belly and release it fully.

There’s something about using your voice—humming, chanting, or making silly sounds—that instantly releases tension and brings ease.

Try this: Hum a deep sound and feel the vibration in your chest. Or make up a song about whatever’s in front of you. It’s silly. It’s freeing. And it shifts energy fast.

Let Water Wash It Away

Last year, when I was in Kenya for a retreat, I swam in the ocean every day. I loved the physical movement, and it wasn’t just the swimming; it was the way the waves washed over me, taking away what I didn’t need to carry anymore.

There’s something about being in water, whether it’s a river, a lake, the ocean, or even just standing in the shower, that helps emotions move through us.

Try this: Next time you shower, imagine the water washing away whatever you’re holding on to. Breathe deeply. Let it go.

You Don’t Have to Hold It All In

If you’re feeling stuck, ask yourself:

✔ What does my body need to express?

✔ What sound needs to come out of me?

✔ What can I create, without perfection, just to release?

✔ How can I reconnect with nature or water to feel lighter?

You don’t have to hold it all inside. Start to express what you feel.

 How will you express yourself today?

About the Author

Debbie Brupbacher is an executive coach, ultra runner, and founder of Embodied Transformation, guiding leaders, individuals and teams through deep personal growth and self-awareness. Drawing from endurance sports, somatic practices, nature and transformational coaching, she helps others navigate life's challenges with resilience, trust, and embodied presence.