How to Calm Down After an Awful Argument with Someone You Love (Without Stewing for Hours)

Calming down after a tough argument requires taking a step back to reflect and regain emotional control. By practicing deep breathing and empathy, you can reset your emotions and approach the situation with a clearer, more compassionate mindset.

We’ve all been there: a heated argument with someone you love, words exchanged that you didn’t mean, emotions running high, and the lingering tension that just won’t seem to dissipate. Whether it’s with a partner, a family member, or a close friend, the aftermath of an argument can leave us feeling emotionally drained, frustrated, or even regretful. But here’s the thing—learning how to cool off and regain composure after an intense argument is key to healthier, more fulfilling relationships.

If you’re someone who struggles to "cool off" after an emotional exchange, you're not alone. Some people have a harder time than others with letting go of negative emotions, especially when the argument involves someone they care about deeply. So how do you bring your temperature back to a more manageable level when you’re emotionally overheated?

Let’s explore some practical strategies to help you de-escalate, re-center, and move forward in a way that leads to growth, connection, and better emotional health.

1. Recognize the Heat: Take a Pause

When emotions are running high, the first step is to acknowledge that you’re heated. It sounds simple, but in the moment of an argument, we’re often so caught up in the emotion that we don’t even realize how much we’re escalating the situation. Taking a moment to recognize that you're angry, upset, or overwhelmed can be a powerful tool for self-regulation. It’s okay to admit it: “I’m upset right now and I need a moment.”

The key is to pause. If you can, excuse yourself from the conversation, even briefly. Take a walk around the block, step into a different room, or find a quiet space. This break gives both your mind and body the chance to reset before things spiral out of control.

Why it works: When we’re in a heightened emotional state, the brain’s "fight or flight" response is triggered, and our logical thinking (located in the prefrontal cortex) takes a back seat. A brief break allows the body’s stress response to settle, so you can return to the conversation with more clarity and self-control.

2. Breathe Through the Storm: Deep Breathing

When we’re angry or upset, our breath often becomes shallow and quick, which only fuels our anxiety and irritability. Breathing deeply and slowly can help reverse this physical reaction and activate your body’s relaxation response, bringing down your emotional temperature.

Try this:

• Inhale deeply for a count of 4.

• Hold for 4 counts.

• Exhale slowly for 6 counts.

Repeat this process for several minutes. Focus on the rhythm of your breath and let go of any racing thoughts. You’ll find that even just a few minutes of focused breathing can reduce your emotional intensity and help you think more clearly.

Why it works: Deep breathing slows your heart rate and calms your nervous system, helping to lower stress hormones like cortisol. This physical relaxation can make it easier to step back from the argument and approach the situation with a more grounded perspective.

3. Give Yourself Permission to Feel

Sometimes, we try to suppress our feelings in the heat of the moment because we fear appearing weak or overly emotional. However, ignoring your emotions can lead to them building up, intensifying over time, and making it even harder to calm down.

Instead of bottling up your feelings, allow yourself to feel them without judgment. Acknowledge the hurt, frustration, or anger you’re experiencing, and remind yourself that it’s okay to feel upset. You are human, and emotions are a natural response to conflict.

You don’t need to “fix” how you feel immediately—just give yourself the space to experience it without guilt or shame. Emotions are temporary, and the more you allow yourself to process them, the easier it will be to let go of them when you’re ready.

Why it works: When you accept and allow yourself to feel, you take away some of the power these emotions have over you. The more you suppress, the more these feelings build and spill over later. By acknowledging them, you're practicing emotional intelligence, which helps to ease emotional intensity and prevent emotional escalation.

4. Put Yourself in Their Shoes: Practice Empathy

If you’re finding it hard to cool off after an argument, it’s easy to get stuck in your own perspective. However, taking a moment to practice empathy can be a game-changer. Try to see things from the other person’s point of view. What might they have been feeling during the argument? What’s the underlying need or fear driving their words or behavior?

This doesn’t mean you have to agree with them, but just recognizing that their feelings and experiences are valid can help you soften your emotional charge and create space for reconciliation.

Why it works: Empathy helps shift the focus from winning the argument to understanding the other person’s emotional world. This can reduce defensiveness and foster a sense of connection, making it easier to calm down and find common ground.

5. Reflect and Reframe: Seek Clarity, Not Blame

After the argument, instead of replaying the entire interaction in your head with a focus on who said what and who was wrong, try to reframe the situation. Ask yourself questions like:

• What was the root of the conflict?

• What triggered my emotional response?

• How could I have responded differently to express my feelings more effectively?

  
  

Why it works:This reflection helps you gain insight into your emotional triggers and identify patterns in your communication style. Understanding these dynamics allows you to approach future conflicts in a more mindful, constructive way, preventing similar blow-ups.

6. Apologize, If Needed: Healing Through Vulnerability

If you’ve had time to cool down and reflect, it may be time to offer an apology—especially if you realize that you overreacted or said something hurtful. Apologizing isn’t about admitting defeat; it’s about taking responsibility for your part in the conflict and showing vulnerability.

A simple, heartfelt apology like, “I’m sorry for how I reacted earlier. I was upset, and I should have communicated better,” can go a long way in healing the tension and demonstrating your commitment to a healthy relationship.

Why it works: Apologizing acknowledges the other person’s feelings, shows emotional maturity, and helps rebuild trust. It’s a step toward healing, and it encourages open, honest communication.

7. Give It Time: Patience Is Key

Sometimes, the best thing you can do to calm down after an argument is simply give it time. Emotions need space to settle, and not every issue can or should be resolved in one heated moment. Allow both yourself and the other person the grace of time to process and cool off before revisiting the conversation.

Why it works: Time allows for emotional recalibration, which means that when you return to the conversation, you’ll be better equipped to engage thoughtfully rather than react impulsively.

Conclusion: Moving Forward with Calm and Connection

Arguments are a natural part of any close relationship, but how you respond afterward can determine the long-term health of the connection. By incorporating these strategies into your emotional toolkit, you can navigate conflict with greater calm, clarity, and compassion—both for yourself and for those you love.

Remember, cooling down isn’t about ignoring or suppressing your feelings; it’s about giving yourself the time, space, and tools to respond from a place of emotional balance rather than reactive heat. When you master the art of cooling off, you’ll find that you can not only weather the storms of conflict more gracefully but also build stronger, more resilient relationships.

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Healing the Past: How Existential Therapy Can Help Heal Childhood Trauma

Existential therapy helps heal childhood trauma by empowering individuals to confront the pain of their past and reframe their experiences through a lens of meaning and personal responsibility. By exploring themes of authenticity, freedom, and purpose, it enables clients to break free from the limitations of trauma and live more fully in the present.

Childhood trauma can cast long shadows on our lives, often shaping how we view the world and ourselves. For many, the pain of unresolved trauma shows up in ways that affect relationships, self-worth, and even day-to-day functioning. While traditional therapies focus on processing memories and behaviors, existential therapy offers a profound approach that helps individuals heal by exploring deeper questions of meaning, purpose, and personal responsibility.

In this article, we’ll dive into how existential therapy, with its emphasis on living authentically and finding personal meaning, can be a powerful tool for healing childhood trauma and fostering resilience.

What Is Existential Therapy?

At its core, existential therapy is rooted in philosophy and focuses on the fundamental aspects of the human experience, such as:

• Freedom and Responsibility: Recognizing that we have the power to shape our lives and make choices, even in the face of hardship.

• Meaning and Purpose: Helping individuals explore what gives their life significance, even in the midst of suffering.

• Isolation and Connection: Acknowledging the human experience of loneliness and the need for authentic relationships.

• Authenticity: Encouraging individuals to confront their true selves and live in a way that aligns with their values, rather than adhering to societal expectations.

This therapeutic approach helps people confront their deepest fears and existential concerns—like the fear of death, meaninglessness, and isolation—by creating space for individuals to take responsibility for their own healing.

How Existential Therapy Helps Heal Childhood Trauma

1. Confronting the Pain Without Being Defined by It

   
   

   Childhood trauma often leaves a person feeling trapped by their past. In traditional therapy, much focus is placed on processing and reframing traumatic memories. While this is valuable, existential therapy goes a step further by encouraging clients to not define themselves solely by their trauma. Rather than allowing the trauma to shape their entire identity, individuals are encouraged to explore how they can take ownership of their future—how they can move beyond their history to live more freely and meaningfully.

   
   

Existential therapy encourages clients to reframe their trauma as a part of their personal narrative, but not the entire story. It challenges them to ask, "What do I choose to do with the pain I've experienced?" By confronting existential themes of suffering and meaning, people can begin to see their trauma not as an insurmountable burden but as a part of their journey toward self-discovery and healing.

2. Exploring the Search for Meaning

   
   

   One of the key tenets of existential therapy is the idea that humans have an innate desire to seek meaning in life, especially in the face of suffering. For individuals who experienced childhood trauma, their early experiences may have created a void of meaning, leaving them feeling lost, disconnected, or hopeless.

   
   

Existential therapy helps individuals uncover a sense of meaning and purpose in their lives, even in the wake of profound pain. By engaging in deep reflection, clients can identify values, passions, and strengths that are uniquely their own. This helps to shift the focus away from the pain of the past and towards what is possible for the future—reconnecting them to a sense of agency and empowerment that trauma may have stripped away.

3. Fostering Authenticity and Self-Acceptance

   
   

   Children who experience trauma often grow up feeling that they are "broken" or not good enough. These feelings can linger into adulthood, shaping how they interact with others and view themselves. Existential therapy places great emphasis on authenticity—the process of living in alignment with one's true self, rather than adopting roles or personas that feel disconnected from one's inner truth.

   
   

Through existential therapy, individuals with childhood trauma can begin to unravel the layers of defensiveness, shame, and self-doubt they may have built up over the years. The therapist encourages clients to confront the existential truth that they are capable of being whole and worthy of love, regardless of their past experiences. By practicing self-acceptance and authenticity, individuals are empowered to create a future that is grounded in their true values, rather than the trauma that once defined them.

4. Embracing Freedom and Responsibility

   
   

   One of the most profound aspects of existential therapy is the concept of freedom—the idea that we have the power to choose how we respond to life's challenges. For individuals who have experienced childhood trauma, much of their suffering may come from feeling powerless or trapped by their circumstances. They may carry the belief that their past dictates their future, or that their trauma is an insurmountable obstacle.

   
   

Existential therapy encourages clients to reclaim their freedom by recognizing their ability to choose how they respond to their experiences. Yes, trauma may have happened, but individuals still have the agency to shape how they move forward. This is particularly empowering for those who feel they’ve been trapped in their pain, offering them a new sense of control over their healing and future choices.

5. Building Meaningful Relationships

   
   

   Many individuals who experience childhood trauma develop a deep sense of isolation—feeling disconnected from others or that they are fundamentally different from those around them. Existential therapy emphasizes the importance of connection and the human need for authentic relationships.

   
   

Through the therapeutic relationship itself, clients begin to experience a space where they can be seen and heard, free from judgment. This experience of connection is a powerful antidote to the isolation often felt by those with childhood trauma. By learning to trust again and build meaningful relationships, individuals can begin to experience a sense of belonging and community that was missing during their formative years.

The Power of Healing Through Existential Therapy

Existential therapy is not a quick fix—it’s a deep and transformative process that helps individuals move beyond the impact of their trauma to find greater meaning, purpose, and freedom. For those who have experienced childhood trauma, this approach offers a way to reclaim ownership of their lives, not by erasing the past, but by integrating it into a larger, more empowering narrative.

By confronting existential concerns head-on and embracing the possibility of growth, individuals can learn to navigate their trauma with greater resilience, authenticity, and a renewed sense of agency. In doing so, they can begin the journey of healing—one that allows them to live more fully, honestly, and with a deeper connection to their true selves.

Conclusion

Existential therapy offers a powerful and unique approach to healing childhood trauma. By helping individuals confront the pain of the past while embracing their capacity for freedom, choice, and meaning, it empowers them to create a more authentic and fulfilling future. If you or someone you know is struggling with the effects of childhood trauma, existential therapy may offer a path toward healing and transformation.

Healing After the Vote: Self-Care Tips for Managing Disappointment Post-Election

Managing disappointment post-election can be challenging, but it's important to allow yourself time to process your emotions and engage in self-care strategies that restore balance and peace of mind. Taking small, positive actions and seeking support from others can help you move through the feelings of frustration and regain a sense of empowerment.

Election season can be a whirlwind of emotions—hope, anxiety, anticipation. But for many, the aftermath of the election results can feel like a heavy emotional weight. Whether the outcome was disappointing, frustrating, or just plain hard to accept, it’s common to feel down. If you're struggling with a sense of sadness or confusion after the results, it’s important to prioritize your mental and emotional well-being.

Here are some self-care strategies, with examples, to help you cope and feel more grounded as you navigate through post-election emotions:

1. Acknowledge Your Emotions – Don’t Suppress Them

It’s natural to feel a range of emotions after an election, whether it's anger, sadness, or even hopelessness. The key is to allow yourself to feel. Sometimes, simply acknowledging your emotions is the first step to feeling better.

Example: After the results, you might feel a sense of grief. Take a moment to sit quietly and write down your thoughts in a journal. Perhaps you write, "I feel angry and disappointed because I had hoped for change in this election." Writing it down helps process those feelings and can prevent them from festering.

2. Limit Your Media Consumption – Unplug for a Bit

The constant barrage of news updates and social media commentary can make feelings of frustration worse. Giving yourself permission to step back from the news is a powerful form of self-care.

Example: If you find yourself glued to your phone or TV, try setting a timer for 30 minutes a day to check news updates—then switch to something more relaxing. Listen to a podcast on your favorite hobby, watch a light-hearted TV show, or read a novel you’ve been putting off.

3. Connect with Supportive People – You Don’t Have to Process It Alone

Talking things through with someone who understands or can offer empathy can be incredibly soothing. Don’t isolate yourself—surround yourself with friends or loved ones who can listen, comfort, and even provide a different perspective.

Example: Reach out to a friend you trust who shares your values and feelings about the election. Share a coffee or a meal together, and just talk. Maybe your friend feels the same way, or they might have a positive, reassuring point of view that helps shift your mindset.

4. Practice Mindfulness – Breathe Your Way to Calm

Mindfulness exercises, like deep breathing, meditation, or simply paying attention to your surroundings, can reduce stress and help you refocus your energy. These small moments of mindfulness can offer a powerful reset.

Example: Try the "5-4-3-2-1" grounding exercise: Identify five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste. This will help shift your mind away from the election's chaos and bring you back to the present moment, helping reduce anxiety.

5. Engage in Physical Activity – Move Your Body, Lift Your Mood

Exercise is a proven way to combat stress, elevate your mood, and improve your overall sense of well-being. Even a little movement can work wonders.

Example: Go for a walk in nature. If it’s possible, take a walk in a nearby park or along a tree-lined street. If walking isn't your thing, try a gentle yoga session at home to stretch your body and calm your mind. The combination of movement and breathing helps release pent-up stress and boosts endorphins.

6. Set Small, Achievable Goals – Focus on What You Can Control

When the world feels uncertain, sometimes it helps to focus on small tasks that you can control. These small victories can provide a sense of accomplishment and help you feel more grounded.

Example: Start with simple tasks like organizing a drawer, making a healthy meal, or completing a work project. Checking off even a few small goals can provide a feeling of progress and help distract you from the bigger, uncontrollable political landscape.

7. Engage in Creative or Relaxing Hobbies – Escape into Joy

Sometimes, the best way to cope with negative emotions is to immerse yourself in something that brings you joy. Hobbies can provide an emotional outlet, or simply offer a break from the heaviness of current events.

Example: If you enjoy painting, try setting up a mini art station at home. Put on your favorite music and create something without pressure. Or maybe you like baking—try making your favorite comfort dessert like chocolate chip cookies. It’s a fun, creative way to channel your emotions into something positive.

8. Practice Self-Compassion – Be Kind to Yourself

You might feel like you “should” be handling things better, but it’s important to recognize that it’s okay to feel upset. Show yourself the same kindness and understanding you would offer a friend in a tough time.

Example: If you catch yourself being overly critical or harsh, replace those thoughts with kinder statements. Instead of thinking, "I should be more positive about this," try saying, "It’s okay to feel this way. I’m allowed to take time to process." Practicing self-compassion can help you cope without added guilt.

9. Look to the Future with Hope – Small Actions Can Lead to Change

If the election results feel discouraging, it’s easy to feel like progress has stalled. However, remember that change happens gradually, and your voice still matters. Engaging in small, positive actions can be a source of hope.

Example: If you’re feeling powerless, consider volunteering for a cause you believe in or supporting a local organization. Even something small, like donating to a charity or signing a petition, can remind you that there are ways to contribute and create change, no matter the election result.

10. Seek Professional Help – When You Need Extra Support

If you find that your feelings of sadness, anger, or hopelessness persist or interfere with daily life, don’t hesitate to reach out to a mental health professional. A counselor or therapist can offer guidance and tools to help you process these emotions in a constructive way.

Example: Many therapists offer virtual sessions, making it easier to find support from the comfort of your home. A few sessions might provide valuable tools to manage difficult emotions, reframe negative thoughts, and build emotional resilience.

Take Care of Yourself: You Matter

The aftermath of an election can stir up difficult feelings, but taking proactive steps to care for yourself can help ease the emotional load. By acknowledging your emotions, limiting stressors, staying connected with others, and focusing on self-compassion, you can find the strength to move forward, even when things feel uncertain. Healing takes time, but remember, your well-being is worth the effort, and taking care of yourself will help you show up stronger for what comes next.

You deserve peace, and it’s okay to take the time you need to find it.

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