Coping with emotions

1. How do you handle frustration?

Step away for a moment. Take a short break, get a snack, or go for a walk. Taking a break can allow you to calm down and come back with a fresh mind, dramatically reducing your frustration.
Ask for help. A sibling, friend, or even an online tutorial might offer tips or a new strategy which can help you finally deal with the thing causing you all this frustration.

Remind yourself: It’s okay to struggle—it’s part of learning. Embrace the challenge so you can learn and become even better.
It's also key to remember that it is not always about winning and success; it is key to enjoy the journey or the game, so don’t let your frustration wind you up.
Turn frustration into motivation. Instead of seeing frustration as a roadblock, try to view it as a chance to improve. Focus on what you’ve already learned and set a small goal—like trying a new strategy or improving little by little. Each attempt helps you get better, even if you don’t win right away.

2. What do you do when you feel sad?

Share your feelings. Talk to a teammate or coach about how you feel. They might feel the same way, and together, you can support each other. Expressing how you feel can help lighten the emotional load.
Find the silver lining. Did you improve in any way? Did you have fun? Barely any situation is completely negative; there is always something positive that you can focus on that can help lift your mood.
Focus on the next step. Use the loss as motivation to practice and prepare for the next match.
Do something comforting. This can range from relaxing and watching a film to walking with your dog. These small comforts are easy to do and can help make you feel better.
It's ok to feel sad sometimes. Emotions come and go; without sadness, happiness would simply feel dull so be kind to yourself and don’t let the sadness overwhelm you.
Celebrate the effort, not just the result. Win or lose, the hard work you put in still matters. Recognise the teamwork, skills, and dedication that went into the match—those are things to be proud of, no matter the outcome.

3. How do you calm yourself when you’re angry?

Pause before reacting and take deep breaths; inhale slowly through your nose, and exhale through your mouth. Deep breathing helps slow your heart rate and relaxes your body, which could help de-escalate the situation for you.
Use your words. Politely say, “Excuse me, I was here first.” Staying calm and using your words always ends up with better results than rash actions.
Step away from the situation. If you remove yourself from the situation, it can help stop you from making rash decisions that can hurt you down the road. This can be as simple as leaving the room or ending the conversation you were having.
Let it go. Sometimes, moving on is better than making a big deal out of a small problem. Getting into a conflict is rarely worth it as they rarely solve the situation and only worsen matters.
Think about the bigger picture. Will this moment still matter to you in a day or a week? Sometimes, putting things into perspective helps you realise that small annoyances aren’t worth holding onto, making it easier to move forward calmly.

4. What helps you cheer up when you’re feeling low?

Do something fun. Play a game, watch your favourite show, or try a new hobby. Simple things that are easy to do can be surprisingly effective at lifting your spirits, especially if it is something you love.
Stay connected. Message your friends and reschedule the plan—it gives you something to look forward to. Just because you couldn’t do it today doesn’t mean you can never do it. There is no reason to feel sad as you will still get to do what you wanted to.
Talk to someone, whether it is the friend who cancelled or a friend who always makes you laugh; a good conversation can always be a good mood booster.
Practice gratitude. Think of one thing you’re grateful for. It could be your family, a pet, or even the free time to do something else you enjoy.
Get moving. A short walk, some stretching, or even dancing to your favorite song can help shift your mood. Physical movement releases endorphins, which naturally help you feel better.

5. How do you react when someone hurts your feelings?

Take a deep breath before reacting. It's easy to respond with anger or frustration, but pausing lets you collect your thoughts and think clearly.
Speak up calmly. Say, “I didn’t like that joke—it hurt my feelings.” Often, people don’t realise they’ve crossed a line. Doing so can help ensure it doesn’t happen again and prevent any future issues.
Acknowledge your feelings. It's normal to feel upset, and so recognising these feelings can help you process them in a healthy way.
Seek support. Talk to a trusted friend, family member, or mentor about what happened. They can offer advice, comfort, or simply a listening ear.
Remember your worth. A joke doesn’t define you. Think about all the things that make you special and focus on those. You shouldn’t let otherwise shake your confidence or self-worth.
Decide if it’s worth holding onto. Not every comment deserves your energy. If it was a one-time mistake, it might be best to let it go. But if it keeps happening, standing up for yourself or setting boundaries is important.

6. How do you deal with nervousness?

Channel the energy. You can turn the nerves into motivation, after all being nervous about something means you care about it and so you can use the adrenaline to focus and give your best effort.
Visualise success. Picturing yourself succeed, whether it's acing a presentation or nailing a performance. This visualisation can boost your confidence and lower your nerves.
Breathe deeply. Inhale for four seconds, hold for four, and exhale for four. This can calm your mind.
Prepare ahead of time. If you’re nervous about something, practice can help you get ready and feel more confident about what you are going to do. Remember, practice makes perfect.
Focus on fun, not perfection. Remember, trying something new is about the experience, not just the outcome.
Embrace the jitters. Nervousness means you’re stepping out of your comfort zone- that’s where growth happens.
Talk to someone who believes in you. A quick chat with a friend, teacher, or family member who encourages you can remind you of your strengths and help calm your nerves before the big moment.

7. What do you do when you feel left out?

Join in if you can. Ask a friendly question, like, “What’s that about?”. It might be unintentional, and they might not realise you feel left out. This can help clear the air and sort out any problems.
Shift your focus. Instead of dwelling on feeling left out, think about what you can do- plan something fun, meet new people, or start a new hobby.
Do something for yourself. Use this time to focus on a hobby, watch a favourite show, or try something new. Being alone doesn’t have to be lonely.
Find your own space. If the topic isn’t for you, spend time with someone else or do something you enjoy.
Talk to your friends later. If it happens a lot, share how you feel. True friends will care.
Remind yourself it’s okay to have different interests. Sometimes, being left out isn’t personal—everyone has their own interests and conversations. Embrace what makes you unique and remember that it’s natural to not always be part of every conversation.

8. How do you know when you’re feeling tired or overwhelmed?

Pay attention to your body. Are your eyes heavy? Are you zoning out? Your body is telling you that it needs rest.
If your tasks are starting to feel overwhelming and focusing seems impossible, it might be time to take a break, no matter how much work you need to do. This is because any work you do tired will most likely be done to a poor standard.
Feeling emotionally drained can also be a sign that you need rest. Being overwhelmed isn’t just physical; it can also mean feeling anxious or unmotivated for no clear reason.
Plan ahead. Next time, try to start earlier to avoid last-minute stress.
Set small, achievable goals. Break your work into smaller chunks and tackle them one at a time. Completing smaller tasks can give you a sense of accomplishment and help you pace yourself, preventing you from feeling overwhelmed.

9. How do you handle disappointment?

Acknowledge your feelings. It’s okay to say, “I’m disappointed,” but remind yourself that it’s not the end of the world. Acknowledging your feelings is always the first step towards dealing with them.
Talk it out. Share your feelings with a friend, family member, or even write them down; expressing your feelings can help lighten the load.
Find the positives. Maybe you get to learn from a smaller role or focus on something else you
Find the lesson. Disappointment can be frustrating, but ask yourself, ‘What can I learn from this?’. Turn the disappointment into something that fuels your growth.
Remind yourself that disappointments happen to everyone, but they don’t define you. Keep going, and new chances will come.
Give yourself time to process. Sometimes, it’s important to take a moment for yourself. Stepping away for a while and letting your emotions settle can help you gain perspective and feel ready to tackle the next opportunity with a fresh mindset.

10. How do you stay balanced when life feels busy?

Prioritize what matters. Not everything needs to be done at once; focus on the most important tasks first.
Take care of yourself. Even on busy days, make time to eat, rest, and relax. Resting isn’t wasting time- it helps you recharge so you can do your best.
Set boundaries. Know when to say no to extra commitments so you don’t overload yourself.
Stay organised. Use a planner, to-do list, or phone reminders to keep track of tasks without feeling overwhelmed.
Ask for help. If you’re feeling overloaded, talk to a teacher, friend, or family member to see if they can support you.
Get enough sleep. Running on little sleep only makes things harder. Getting a good night’s sleep can help you handle everything more efficiently and smoothly.
Break tasks into smaller steps. Instead of tackling everything at once, break large tasks into manageable pieces. This makes the workload feel less intimidating and gives you a sense of accomplishment as you check off each step.