This post is part of a series. If you haven’t yet read “A Journey to Health: An Invitation to Walk Through the “Fair” Differently,” you may want to start there. Click the link below to get a better understanding of where we’re headed with this series.

A Journey to Health: An Invitation to Walk Through the “Fair” Differently

Let’s pretend the fair had the amazing setup that Great America has. I know there are no “Fast Passes” available at the county fair, but there are rides—and sometimes there are long lines, albeit not usually as long as the wait to ride Raging Bull!

The Fast Pass is a pretty amazing perk when you’d rather skip the lines and squeeze more rides into your limited time at the park. It’s the perk at the park! You get to bypass the long, drawn-out process of standing in line.

I think many of us want to bypass difficult emotions by taking the Fast Pass. We reach for sweet or salty snacks, alcohol, or other foods that promise a quick escape from what we’re feeling—a temporary way to numb, distract, or avoid.

The problem is that when we “get off the ride,” the emotion is still there. We haven’t actually dealt with it, so as soon as we’re out of the gate and back to reality, those feelings are waiting for us.

And if our desire to escape is strong, we can take Fast Pass after Fast Pass, leaving little margin to slow down and explore what’s underneath that perceived need to escape. We may get really good at bypassing our emotions without ever giving ourselves the opportunity to understand, process, and respond to them.

What does God have to say about this?

“Trust in him at all times, you people; pour out your hearts to him, for God is our refuge.” Psalm 62:8

Maybe instead of taking the Fast Pass to bypass difficult emotions, we can learn to bring those emotions to God. Scripture doesn’t tell us to pretend we’re fine. It invites us to pour out our hearts to Him (Psalm 62:8), cast our cares on Him (1 Peter 5:7), and allow Him to search our hearts (Psalm 139:23–24).

Pouring out my heart to God isn’t fast. In fact, it requires me to slow down.

When I work through difficult emotions with the Lord, He meets me exactly where I am. God is omniscient—all-knowing. He knows not only what happened that heightened my emotions, but He also knows the way forward.

He is omnipotent—all-powerful. He can strengthen me and help me through whatever I’m facing. But the truth is, I need a Savior from my sins. I can’t “self-help” my way to freedom. I need Jesus.

And He is omnipresent—always present. He is with me no matter where I am or what I’m walking through. I’m not alone.

There is no Fast Pass for working through difficult emotions with God. But there is something far better: His presence, His power, and His perfect knowledge of me and my circumstances.

But how? How do I take my emotions to God in a way that helps me move through them instead of bypassing them?

Notice that you’re feeling something that makes you want to take the Fast Pass. What’s happening inside you? Before reaching for the snack, the drink, or whatever helps you escape, pause long enough to ask, What am I feeling right now?

Maybe you’re tense, frustrated, lonely, overwhelmed, disappointed, or simply exhausted. Sometimes the first clue is physical—a tight chest, clenched jaw, racing heart, or knot in your stomach. Other times, you just know something feels “off.”

Don’t judge it or try to fix it immediately. Simply notice. Awareness creates a pause between what you’re feeling and what you do next.

Name the emotion and what’s happening beneath it.

Personally, I love using an emotion wheel when I need help naming what I’m feeling. I may notice that I feel sad, scared, or angry, but the emotion wheel helps me narrow down the nuances of that general feeling or malaise. I may generally be feeling fear, but if I drill down, I might recognize that I’m actually feeling inadequate or perhaps worried about the future.

When we can specifically identify the underlying emotion, we can begin to specifically work through it. It’s kind of like being lost: unless you know where you are, how do you know which direction to go?

Learning to identify and name our emotions is a big part of developing emotional intelligence. We can’t effectively navigate what we haven’t taken the time to understand.

If you’ve never used an emotion wheel, Google it. It’s a great visual to help you identify what you are feeling.

Navigate it with God—bringing it to Him in prayer and reminding yourself of what is true according to His Word.

When I recognize that I’m worried about the future, I can bring that fear to God and remind myself of His promise to be with me. I might pray the Scripture back to Him or commit it to memory. God’s Word can be an anchor when our emotions threaten to pull us off course.

“The LORD himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.” Deuteronomy 31:8

I don’t have to take the Fast Pass and rush past the emotion. I can slow down, notice it, name it, and navigate it with God.

Next Steps: Take the “Slow Pass”

SPIRITUAL

Print out the Emotion Wheel.

Does that sound “spiritual?” Trust me, it is. Seriously, print it out.

That way, you can do this exercise without a phone or computer. There’s something about it being just you and God, with no screens competing for your attention. Grab your Bible, a journal, and your newly printed Emotion Wheel (hint: mine is laminated), and practice Notice, Name, and Navigate.

I’d encourage you to try “Emotional Movement Practice” (I call it EMP). Follow this link and the last page has an Emotion Wheel. Otherwise, there are many other options online.

I promise, if you do this on repeat—whether you’re working through huge emotions or just the daily, run-of-the-mill stuff—your life will be different. Give yourself the gift of slowing down, bringing what’s happening inside you to God, and allowing His truth to shape how you move forward.

I dare you. Try it.

EMOTIONAL

Let’s talk about anger.

Anger is one of those emotions we can feel without even realizing we’re feeling it—although I’m pretty sure the people around us are often quite aware of the way our anger is leaking out.

Anger can function as a protector. You heard me.

Another way to think about it is that anger is often a secondary emotion. There may be something more vulnerable underneath it that needs our attention.

You may be yelling, but underneath the anger there might be disappointment. Your furrowed brow may be fueled by sadness. Maybe that door slam isn’t really about the door at all. Maybe you’re angry because you can’t believe you were treated disrespectfully, and underneath the anger, you’re hurting.

Or just maybe, your anger is really connected to guilt about how you handled something this morning. You don’t want to admit it, so instead, that uncomfortable feeling gets projected onto everyone else.

Anger isn’t necessarily the problem. It may be trying to tell you that something underneath needs your attention.

Ask yourself this question: When was the last time I was angry?

Now ask the more important question: What was underneath that anger?

And then ask the third—and perhaps most important—question: God, what’s my next step?

Notice it. Name it. Navigate it with God.

MENTAL

Instead of immediately trying to get rid of an uncomfortable emotion, get curious about it.

What am I thinking right now?
What story am I telling myself?
What am I assuming?

Slowing down gives us an opportunity to examine those thoughts instead of automatically believing everything our emotions are telling us.

This doesn’t mean every thought is true or every emotion is an accurate interpretation of what’s happening. It means we can bring our thoughts and emotions into the light and invite God into the process.

Notice it. Name it. Navigate it with God.

PHYSICAL

Move Through It

I like to move my body during the Navigate process—or at least somewhere between Name and Navigate.

Sometimes I need to go for a bike ride, take a walk, or go for a run to clear my head. Other times, some gentle stretching while I pray through those big feelings is exactly what I need.

And this isn’t just for the hard emotions. Sometimes we need to slow down enough to actually experience the good ones, too. Gratitude and joy can be accessed when we slow down long enough to notice them. There’s something about moving our bodies—especially in nature or with quiet music—that can create space to breathe, reflect, pray, and simply be present.

Movement doesn’t have to be an escape from our emotions. It can be a way of creating space to feel, process, and bring those emotions to God.

RELATIONAL

Relational Practice: Invite Someone In

Some of us are external processors, while others prefer a more internal approach. Either way, there can be value in both.

Sometimes there can be greater depth to processing our emotions when a trusted friend, spiritual mentor, or coach comes alongside us and helps us work through what we’re feeling.

I believe we should bring our emotions to God first, but I also believe God gives us community to come alongside us as we navigate our feelings. We don’t have to process everything alone.

When someone comes to me, I want to be the kind of friend who listens, asks good questions, and points my friend back to God—not someone who is quick to fix, give advice, or tell them what they should do.

What kind of friend do you seek out? And what kind of friend are you?

May you desire to take the “Slow Pass” instead of the “Fast Pass” as you process your emotions, slowing down enough to bring them honestly to the Lord.