A close-up of a young boy and girl sitting against a background of trees and leaves, looking into the distance not communicating.

When something happens in your life that upsets you or changes your mood, it’s common for your parents or carers to want to talk to you about it.

This is not a bad thing. Talking about your emotions is a great way to make sense of how you feel and help you understand yourself more if it happens again.

However, it’s okay if you find it hard to know what to say. Not everyone has the right words at the right time to express themselves.

Luckily, there are other ways you can do it. Here are a few ways to show how you feel without talking about your emotions:


You’re never too old to play! Try using toys or figurines as actors in a scene where you get to confront the person, group or situation that’s making you mad.

Alternatively, you could pick a relatable scene from your favourite movie or TV show and act it out in front of the mirror. Just the act of expressing yourself in this manner will help you feel better rather than keeping it locked inside.


Drawing or painting is a brilliant way to express how you feel without saying any words at all. You can let the colours reflect your mood and, if you like, you can paint or draw the words onto the sheet or canvas.

Or maybe you feel like drawing the animal you most feel like right now…? Whatever you’re feeling, just go with it and see what happens!


There’s nothing quite like music to get you in touch with emotions you might not even realise you’re feeling.

Pick your favourite song (try to select one that makes you feel happy) and let the words wash over you, expressing everything you want to say in the most beautiful way possible. Even better, sing your heart out with them!

If you’re talented enough to play an instrument, why not take the opportunity to write a song or compose a few chords to match the way you feel on the inside?


Dancing is a fantastic release of tension and if you’re feeling worried or have a knot in your stomach, it’s a great way to dissolve it.

You don’t have to be a good dancer or do a particular routine or even know any specific dance moves – just move your body, shake out the worry and you’ll feel so much better!


Like dancing, exercise is a brilliant way to express your emotions.

You might be wondering how you can do that by exercising but think about it – if you’re annoyed or upset about something, it can feel  good to channel all that pent-up energy into something physical like kickboxing or spin class.

The physical exertion will help you get any rage or anger out of your system and you’ll feel pleasantly tired and much calmer once you’ve finished. (And you’ll have done a good workout!)

When you do feel like talking, you can always call Childline on 1800 66 66 66 or live chat on childline.ie.

We’re here 365 days a year, 24 hours a day for a free, confidential and non-judgemental chat about anything that’s going on in your life.

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