Feeling under the weather and finding that your favorite foods taste bland? How To Taste Food While Sick can be a challenge, but at FOODS.EDU.VN, we’re here to help you rediscover the joy of eating even when your senses are dulled. By focusing on texture, temperature, and visual appeal, you can still enjoy a satisfying meal. Explore our site for more in-depth guides on enhancing your culinary experience, along with flavor enhancement techniques, texture contrast ideas, and sensory dining tips.
1. What Role Does Smell Play In Taste?
Smell is a critical component of how we perceive taste, contributing up to 80% of the flavor experience. Without a sense of smell, you can only detect the five basic tastes: sweet, sour, salty, bitter, and umami.
Our sense of smell plays a far greater role in our perception of flavor than many realize. When you’re battling a cold or flu, the congestion and inflammation can severely impair your sense of smell, leading to a significant reduction in your ability to taste food. According to a study published in Nature Neuroscience, olfactory information is crucial for the full experience of flavor. Without it, you’re essentially missing out on a large part of what makes food enjoyable. This is why foods can taste bland and unappetizing when you’re sick. By understanding the relationship between smell and taste, you can take steps to compensate for the loss of olfactory input when you’re ill.
2. How To Taste Food When You Can’t Smell?
When sick, focus on texture, temperature, and visual appeal to enhance your eating experience. Experiment with spices, herbs, and different food consistencies.
When your sense of smell is compromised due to illness, it can be incredibly frustrating to eat. However, there are several strategies you can employ to make your meals more enjoyable. These include focusing on texture, temperature, and visual appeal. Texture can add interest and contrast to your meals, making them more satisfying even when the flavors are muted. Think about incorporating crunchy, creamy, or chewy elements into your dishes. Temperature can also play a significant role. Hot foods can sometimes release more of their aroma, even when you’re congested, while cold foods can be soothing if you have a sore throat. Visual appeal is another important factor. Making your plate look attractive can stimulate your appetite and make the eating experience more pleasurable.
For example, a colorful salad with a variety of textures, such as crunchy lettuce, juicy tomatoes, and creamy avocado, can be much more appealing than a plain bowl of soup.
3. What Are The Best Foods To Eat When You Can’t Taste?
Opt for foods with strong textures and flavors like sushi, spicy dishes, or anything crunchy. Avoid bland, mushy foods that offer little sensory stimulation.
When you’re sick and your sense of taste is diminished, the key is to choose foods that offer more than just basic flavors. Sushi, for instance, provides a variety of textures and a mix of temperatures that can be quite appealing. The cool, smooth rice combined with the firm texture of the fish and the slight kick of wasabi can stimulate your senses even when you’re congested. Spicy dishes are another excellent option. The heat from chili peppers can help to clear your sinuses and add a noticeable sensation to your meals. Crunchy foods, such as raw vegetables, nuts, or toasted bread, can also be very satisfying due to the textural contrast they provide. On the other hand, it’s best to avoid bland, mushy foods like boiled asparagus or plain mashed potatoes, as these offer little in the way of sensory stimulation.
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4. How Do People With Anosmia Enjoy Food?
People with anosmia rely heavily on texture, temperature, and the visual presentation of food. They also experiment with spices and herbs to maximize sensory input.
Anosmia, the complete loss of the sense of smell, can be a challenging condition when it comes to enjoying food. Individuals with anosmia often develop strategies to compensate for their lack of smell. One common approach is to focus on texture. Foods with interesting and varied textures can provide a more satisfying eating experience. This might include combining crunchy, creamy, and chewy elements in a single dish. Temperature is another important factor. Hot and cold foods can offer different sensations that can enhance enjoyment. Visual presentation also plays a key role. Making food look appealing can stimulate the appetite and make the meal more pleasurable.
According to the Anosmia Foundation, many people with anosmia also experiment with spices and herbs to add more sensory input to their meals. Even though they can’t smell these ingredients, they can still detect the flavors and sensations they provide.
5. Can Spices Help Me Taste Food When Sick?
Yes, spices like hot peppers, ginger, and horseradish can stimulate your nasal passages and provide a sensory experience beyond basic tastes.
When you’re sick and struggling to taste food, spices can be your best friend. Spices like hot peppers, ginger, and horseradish contain compounds that can stimulate your nasal passages and provide a sensory experience that goes beyond basic tastes. Hot peppers, for example, contain capsaicin, which can help to clear congestion and add a noticeable kick to your meals. Ginger has anti-inflammatory properties and can also add a pleasant warmth to your food. Horseradish is another potent spice that can help to open up your sinuses and make it easier to breathe.
A study published in the Journal of Sensory Studies found that adding spices to food can significantly enhance the eating experience for people with a reduced sense of smell.
6. What Textures Are Most Appealing When You Can’t Taste?
Crunchy and chewy textures tend to be more appealing when you can’t taste, as they provide a more engaging sensory experience than soft or mushy foods.
When your sense of taste is diminished due to illness, texture becomes even more important. Crunchy and chewy textures tend to be more appealing than soft or mushy foods because they provide a more engaging sensory experience. Think about the satisfaction of biting into a crispy apple or the chewiness of a well-made piece of bread. These textures can help to keep your palate interested and make your meals more enjoyable. On the other hand, soft or mushy foods like overcooked vegetables or bland puddings can be quite unappetizing when you’re already struggling with a reduced sense of taste.
7. Are There Specific Cooking Techniques That Can Help?
Yes, techniques like grilling, roasting, and stir-frying can enhance the texture and flavor of food, making it more appealing when you’re sick.
Certain cooking techniques can help to enhance the texture and flavor of food, making it more appealing when you’re sick. Grilling, for example, can add a smoky char that provides a distinct flavor and a slightly crispy texture. Roasting can caramelize the natural sugars in vegetables and meats, adding depth and complexity to their taste. Stir-frying is another great option, as it allows you to quickly cook a variety of ingredients while preserving their individual textures. These techniques can help to make your meals more interesting and enjoyable, even when your sense of taste is diminished.
8. How Does Temperature Affect Taste Perception?
Temperature can affect how we perceive taste. Warm foods can release more aroma, while cold foods can be soothing, especially with a sore throat.
Temperature plays a significant role in how we perceive taste. Warm foods tend to release more of their aroma, which can enhance the overall flavor experience. This is why a warm bowl of soup can be more appealing than a cold sandwich when you’re feeling congested. On the other hand, cold foods can be soothing, especially if you have a sore throat. Ice cream, popsicles, and chilled smoothies can provide relief and make it easier to swallow. Experiment with different temperatures to see what works best for you when you’re sick.
9. Can Visual Presentation Enhance The Taste Of Food?
Yes, making food look appealing can stimulate your appetite and make the eating experience more enjoyable, even if you can’t taste as well.
Visual presentation is an often-overlooked aspect of the eating experience, but it can be especially important when you’re sick and your sense of taste is diminished. Making your food look appealing can stimulate your appetite and make the meal more enjoyable, even if you can’t taste as well as you normally would. Think about adding colorful garnishes, arranging your food in an attractive way, and using interesting plates and bowls. These small details can make a big difference in how you perceive your meal.
According to a study published in the Journal of Food Science, visual cues can significantly influence our perception of taste and flavor.
10. What Should I Avoid Eating When I Can’t Taste?
Avoid bland, overly processed foods, as well as anything that relies heavily on aroma for its flavor, like delicate herbal infusions.
When you’re struggling to taste food, it’s best to avoid anything that is bland, overly processed, or relies heavily on aroma for its flavor. This includes things like white bread, processed snacks, and delicate herbal infusions. These foods tend to be lacking in texture and flavor, which can make them quite unappetizing when you’re already dealing with a reduced sense of taste. Instead, focus on foods that are rich in texture, flavor, and visual appeal.
11. How Do Cultural Food Experiences Impact Taste When Sick?
Exploring cultural dishes with bold flavors and textures can provide sensory stimulation, even when your sense of taste is impaired by illness.
Exploring dishes from different cultures can be a great way to stimulate your senses when you’re sick. Many cuisines around the world feature bold flavors and textures that can provide a satisfying sensory experience, even when your sense of taste is impaired. For example, Indian curries often contain a complex blend of spices that can help to clear your sinuses and add a noticeable kick to your meals. Vietnamese pho is another excellent option, with its flavorful broth, tender noodles, and fresh herbs. By exploring different cultural dishes, you can discover new flavors and textures that you might not have otherwise considered.
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12. What Beverages Can Enhance Taste When You’re Sick?
Spicy drinks like ginger ale or hot toddies can stimulate your senses and provide comfort. Avoid overly sweet or bland drinks.
When you’re sick, what you drink can be just as important as what you eat. Spicy drinks like ginger ale or hot toddies can stimulate your senses and provide comfort. Ginger ale has a refreshing, slightly spicy flavor that can help to settle your stomach. Hot toddies, made with whiskey, honey, and lemon, can soothe a sore throat and help you relax. It’s best to avoid overly sweet or bland drinks, as these can be quite unappetizing when you’re already struggling with a reduced sense of taste.
13. Can Certain Medications Affect My Sense Of Taste?
Yes, some medications can alter your sense of taste as a side effect. Talk to your doctor if you suspect your medication is affecting your taste.
Certain medications can have a significant impact on your sense of taste. Some medications can cause a metallic taste in your mouth, while others can reduce your ability to taste sweet or salty flavors. If you suspect that your medication is affecting your taste, it’s important to talk to your doctor. They may be able to adjust your dosage or switch you to a different medication.
According to the National Institutes of Health, there are over 250 medications that can affect taste.
14. How Does Hydration Affect Taste Perception?
Staying hydrated is crucial for maintaining your sense of taste. Dehydration can reduce saliva production, which is necessary for dissolving food and carrying flavors to your taste buds.
Staying properly hydrated is essential for maintaining your sense of taste. Dehydration can reduce saliva production, which is necessary for dissolving food and carrying flavors to your taste buds. When you’re dehydrated, your mouth can become dry and your sense of taste can be dulled. Make sure to drink plenty of water, herbal tea, or other hydrating beverages throughout the day, especially when you’re sick.
15. Are There Any Supplements That Can Help Improve Taste?
Zinc supplements may help improve taste perception in some cases, but consult your doctor before starting any new supplements.
Zinc is an essential mineral that plays a role in taste perception. Some studies have shown that zinc supplements may help to improve taste perception in individuals with a zinc deficiency. However, it’s important to consult with your doctor before starting any new supplements, as excessive zinc intake can have negative side effects.
According to the Mayo Clinic, the recommended daily intake of zinc is 11 milligrams for men and 8 milligrams for women.
16. How Can I Make Soups More Flavorful When I’m Sick?
Add spices, herbs, and acidic ingredients like lemon juice or vinegar to boost the flavor of soups when you can’t taste as well.
Soup is a classic comfort food when you’re sick, but it can be quite bland if you’re struggling with a reduced sense of taste. To make your soups more flavorful, try adding spices, herbs, and acidic ingredients like lemon juice or vinegar. Spices like ginger, garlic, and chili powder can add warmth and depth to your soup. Fresh herbs like parsley, cilantro, and basil can brighten up the flavor and add a touch of freshness. A squeeze of lemon juice or a splash of vinegar can add a tangy element that helps to balance the flavors.
17. What Role Does Texture Contrast Play In Enjoying Food While Sick?
Combining different textures, like crunchy and creamy, can make food more interesting and enjoyable, even when you can’t taste as well.
Texture contrast can be a powerful tool for enhancing the eating experience when you’re sick. Combining different textures, like crunchy and creamy, can make food more interesting and enjoyable, even when you can’t taste as well as you normally would. Think about adding croutons to a creamy soup, or topping a bowl of yogurt with granola and fresh fruit. These textural contrasts can keep your palate engaged and make your meals more satisfying.
18. How Do Breathing Techniques Affect Taste While Eating?
Practicing mindful breathing can help you focus on the aromas and flavors that you can still detect, enhancing your overall eating experience.
Mindful breathing techniques can help you focus on the aromas and flavors that you can still detect, enhancing your overall eating experience. Before you take a bite of food, take a few deep breaths and try to identify any subtle scents that you can perceive. As you chew, pay attention to the textures and sensations in your mouth. By focusing on these sensory details, you can make your meals more enjoyable, even when your sense of taste is diminished.
19. Can A Humidifier Help Improve My Sense Of Taste?
Yes, using a humidifier can help to relieve congestion and improve your sense of smell, which can in turn enhance your sense of taste.
A humidifier can be a valuable tool for improving your sense of taste when you’re sick. By adding moisture to the air, a humidifier can help to relieve congestion and improve your sense of smell. This can make it easier to breathe and allow you to perceive more of the aromas and flavors in your food. Run a humidifier in your bedroom or kitchen to help improve your overall sensory experience.
20. What Are The Best Ways To Clear My Sinuses To Improve Taste?
Nasal saline rinses, steam inhalation, and decongestant medications can help to clear your sinuses and improve your sense of taste.
Clearing your sinuses is essential for improving your sense of taste when you’re sick. There are several methods you can use to help clear congestion, including nasal saline rinses, steam inhalation, and decongestant medications. Nasal saline rinses can help to flush out mucus and irritants from your nasal passages. Steam inhalation can help to loosen congestion and make it easier to breathe. Decongestant medications can help to shrink the blood vessels in your nasal passages, reducing congestion and improving airflow.
21. How Can I Maintain A Healthy Appetite While Sick?
Eat small, frequent meals, choose nutrient-dense foods, and focus on making your meals as appealing as possible to maintain a healthy appetite.
Maintaining a healthy appetite can be challenging when you’re sick, but it’s important to nourish your body and support your immune system. To maintain a healthy appetite, try eating small, frequent meals throughout the day. Choose nutrient-dense foods that are easy to digest, like soup, yogurt, and fruit. Focus on making your meals as appealing as possible by adding spices, herbs, and colorful garnishes.
22. Can I Train My Sense Of Taste After Being Sick?
Yes, taste training exercises can help to rehabilitate your sense of taste after an illness.
Just like any other sense, your sense of taste can be trained and rehabilitated after an illness. Taste training exercises involve exposing yourself to a variety of different flavors and aromas on a regular basis. Start by smelling and tasting a small amount of each flavor, paying attention to the subtle nuances and sensations. Repeat this exercise several times a day, and gradually increase the intensity of the flavors as your sense of taste improves.
According to a study published in the journal Laryngoscope, taste training exercises can significantly improve the sense of taste in individuals with taste disorders.
23. What Foods Can Help Soothe A Sore Throat And Improve Taste?
Honey, ginger, and lemon are known for their soothing properties and can enhance the taste of teas and other remedies.
When you have a sore throat, it can be difficult to eat or drink anything. However, there are certain foods and ingredients that can help to soothe your throat and improve your sense of taste. Honey is a natural sweetener with anti-inflammatory properties that can help to coat and soothe your throat. Ginger has anti-inflammatory and pain-relieving properties that can help to reduce discomfort. Lemon is a natural antiseptic that can help to fight infection and clear congestion. Try adding these ingredients to teas, soups, or other remedies to help soothe your throat and improve your sense of taste.
24. How Does Stress Affect Taste Perception?
Stress can impact your ability to taste food by influencing hormone levels and sensory processing.
When you’re under stress, your body releases hormones like cortisol that can affect your ability to taste food. Stress can also influence how your brain processes sensory information, making it more difficult to perceive subtle flavors and aromas. To improve your sense of taste when you’re stressed, try practicing relaxation techniques like deep breathing, meditation, or yoga. These practices can help to reduce stress levels and improve your overall sensory experience.
25. Can Acupuncture Or Acupressure Help Improve Taste?
Some studies suggest that acupuncture or acupressure may help improve taste perception by stimulating specific points on the body.
Acupuncture and acupressure are traditional Chinese medicine techniques that involve stimulating specific points on the body to promote healing and well-being. Some studies have suggested that these techniques may help to improve taste perception by stimulating nerve pathways and promoting blood flow to the taste buds. While more research is needed to confirm these findings, acupuncture and acupressure may be worth exploring if you’re struggling with a reduced sense of taste.
26. How Does Age Affect Taste Perception While Sick?
Age can affect taste perception, as older adults may experience a decline in taste sensitivity, making it more challenging to enjoy food when sick.
As we age, our sense of taste naturally declines. This is due to a variety of factors, including a decrease in the number of taste buds, changes in nerve function, and the effects of certain medications. Older adults may find it more challenging to enjoy food when they’re sick, as their already reduced sense of taste can be further diminished by congestion and inflammation. To improve the eating experience for older adults, it’s important to focus on texture, flavor, and visual appeal.
27. What Are Some Creative Ways To Enhance Food Presentation When Sick?
Using colorful plates, garnishes, and creative plating techniques can make food more visually appealing and stimulate appetite.
Even if you can’t taste as well as you normally would, you can still make your meals more enjoyable by focusing on presentation. Use colorful plates, garnishes, and creative plating techniques to make your food more visually appealing. Arrange your food in an attractive way, and add a pop of color with fresh herbs, vegetables, or fruits. These small details can make a big difference in how you perceive your meal.
28. Can Cognitive Behavioral Therapy (CBT) Help With Taste Issues?
CBT may assist in managing the emotional and psychological impact of taste loss, helping individuals adapt and find enjoyment in eating despite taste challenges.
Cognitive Behavioral Therapy (CBT) is a type of therapy that focuses on changing negative thought patterns and behaviors. CBT may be helpful for individuals who are struggling with the emotional and psychological impact of taste loss. By identifying and challenging negative thoughts about food, CBT can help individuals to adapt to their new reality and find enjoyment in eating despite their taste challenges.
29. What Types Of Foods Are Easiest To Digest When Sick?
Easily digestible options include broth-based soups, plain crackers, bananas, and cooked cereals like oatmeal.
When you’re sick, it’s important to choose foods that are easy to digest and won’t upset your stomach. Some good options include broth-based soups, plain crackers, bananas, and cooked cereals like oatmeal. These foods are gentle on your digestive system and can provide you with the nutrients and energy you need to recover.
30. Are There Any Home Remedies To Help Restore Taste After Illness?
Maintaining oral hygiene, using a humidifier, and trying taste training exercises are home remedies to help restore taste after illness.
There are several home remedies that may help to restore your sense of taste after an illness. Maintaining good oral hygiene, using a humidifier, and trying taste training exercises are all simple and effective strategies. Be patient and persistent, and your sense of taste should gradually return to normal.
Rediscovering the joy of eating while sick can be a rewarding journey. By understanding the factors that influence taste and implementing the strategies outlined above, you can make your meals more enjoyable, even when your senses are dulled.
31. Can You Share A Chart Of Flavor Combinations That Enhance Taste When Sick?
| Flavor Profile | Enhancing Combinations | Why It Works | Example Dishes |
|---|---|---|---|
| Sweet | Honey + Ginger, Maple Syrup + Cinnamon | Soothes throat, adds warmth and spice | Ginger-infused honey tea, cinnamon-spiced maple oatmeal |
| Sour | Lemon + Mint, Lime + Cilantro | Refreshing, clears sinuses | Lemon-mint iced tea, lime-cilantro chicken soup |
| Salty | Sea Salt + Rosemary, Soy Sauce + Sesame Oil | Enhances savory flavors, provides umami | Rosemary sea salt crackers, soy-sesame stir-fry |
| Bitter | Dark Chocolate + Orange, Coffee + Cardamom | Adds complexity, stimulates taste buds | Dark chocolate orange slices, cardamom-infused coffee |
| Umami | Mushroom Broth + Thyme, Tomato Paste + Garlic | Deepens flavor, savory and comforting | Thyme-infused mushroom broth, garlic-tomato pasta sauce |
| Spicy | Chili + Lime, Ginger + Turmeric | Clears sinuses, adds warmth and zest | Chili-lime shrimp tacos, ginger-turmeric chicken soup |
| Textural | Crunchy Granola + Creamy Yogurt, Toasted Nuts + Soup | Provides contrast, stimulates sensory experience | Granola parfait with yogurt, toasted almond soup |
| Temperature | Hot Broth + Cold Noodles, Warm Apple Pie + Ice Cream | Creates interest, soothes throat, provides comfort | Hot miso soup with cold soba noodles, warm apple pie à la mode |
32. Where Can I Find More Information About Dealing With Taste Loss?
For additional resources on taste loss and sensory dining, visit FOODS.EDU.VN, Mayo Clinic, and the National Institutes of Health.
If you’re looking for more information about dealing with taste loss, there are several reliable sources you can turn to. FOODS.EDU.VN offers a wealth of articles, recipes, and tips for enhancing your culinary experience, even when your senses are dulled. The Mayo Clinic provides comprehensive information about taste disorders and their causes. The National Institutes of Health offers research and resources on taste and smell.
33. How To Create A Sensory Garden To Enhance My Tasting Experience?
To design a sensory garden, include fragrant herbs, colorful flowers, and plants with varied textures to stimulate multiple senses and improve taste perception.
Creating a sensory garden can be a wonderful way to stimulate your senses and enhance your tasting experience. Choose plants with a variety of textures, colors, and aromas to create a multi-sensory environment. Include fragrant herbs like rosemary, lavender, and mint. Add colorful flowers like roses, marigolds, and zinnias. Incorporate plants with interesting textures, like lamb’s ear, sedum, and ornamental grasses. By engaging multiple senses, you can improve your overall sensory perception and enhance your ability to taste food.
34. How To Involve Family Members In Supporting My Tasting Experience?
Engage family by cooking together, experimenting with flavors, and creating a supportive environment that encourages trying new foods despite taste challenges.
Involving your family members in supporting your tasting experience can make a big difference in your overall well-being. Cook together, experiment with flavors, and create a supportive environment that encourages you to try new foods, even if you’re struggling with a reduced sense of taste. Share your experiences and challenges with your family members, and ask for their help in finding new ways to make your meals more enjoyable.
35. Can Virtual Reality (VR) Enhance The Tasting Experience?
VR can simulate environments that enhance sensory perception, potentially improving the tasting experience through visual and auditory cues.
Virtual Reality (VR) technology is rapidly evolving, and it has the potential to enhance the tasting experience in a variety of ways. VR can simulate environments that enhance sensory perception, potentially improving the tasting experience through visual and auditory cues. For example, you could use VR to simulate dining in a beautiful garden or a cozy restaurant, which could make your meal more enjoyable, even if you can’t taste as well as you normally would.
36. What Are Some Global Culinary Traditions That Focus On Texture?
Japanese, Thai, and Indian cuisines often feature a variety of textures, from crispy tempura to creamy curries, enhancing sensory appeal.
Many global culinary traditions place a strong emphasis on texture, which can be particularly appealing when you’re struggling with a reduced sense of taste. Japanese cuisine, for example, often features a variety of textures, from crispy tempura to silky tofu. Thai cuisine is known for its balance of sweet, sour, salty, and spicy flavors, as well as its use of contrasting textures like crunchy peanuts and tender noodles. Indian cuisine also offers a wide range of textures, from creamy curries to crispy papadums.
37. How To Shop For Groceries When You Can’t Taste?
Focus on vibrant colors, fresh produce, and items with distinct textures to make grocery shopping more appealing and ensure a variety of sensory experiences.
Grocery shopping can be a challenge when you can’t taste, but there are several strategies you can use to make the experience more enjoyable. Focus on vibrant colors, fresh produce, and items with distinct textures. Choose fruits and vegetables that are firm, crisp, and brightly colored. Look for items with interesting textures, like crunchy nuts, chewy dried fruits, or creamy cheeses. By focusing on these sensory details, you can make grocery shopping more appealing and ensure that you’re getting a variety of sensory experiences in your diet.
38. What Is The Role Of Umami In Enhancing Taste When Sick?
Umami-rich foods like mushrooms, soy sauce, and aged cheeses can add depth and savoriness, compensating for reduced taste sensitivity.
Umami is one of the five basic tastes, along with sweet, sour, salty, and bitter. It is often described as a savory or meaty flavor. Umami-rich foods like mushrooms, soy sauce, and aged cheeses can add depth and savoriness to your meals, which can be particularly helpful when you’re struggling with a reduced sense of taste. Try adding these ingredients to soups, sauces, and other dishes to enhance their flavor and make them more appealing.
39. What Are Some Creative Ways To Use Sound To Enhance Eating?
Playing music with varying tempos and styles can influence eating speed and enjoyment, creating a more immersive dining experience.
Sound can play a significant role in the eating experience. Playing music with varying tempos and styles can influence your eating speed and enjoyment. Fast-paced music may encourage you to eat more quickly, while slow, relaxing music can help you to savor your meal. Experiment with different types of music to see what works best for you.
40. How To Manage Emotional Eating When You Can’t Taste?
Practice mindful eating, engage in alternative activities, and seek emotional support to manage emotional eating habits effectively.
Emotional eating is a common problem, especially when you’re dealing with a reduced sense of taste. To manage emotional eating, practice mindful eating techniques. Pay attention to your hunger cues, and eat only when you’re truly hungry. Engage in alternative activities that you enjoy, like reading, walking, or spending time with friends. Seek emotional support from a therapist or counselor if you’re struggling to manage your emotions on your own.
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