Unlocking the Language of Emotions: Do You Know How to Label Your Feelings?
Learning to Regulate & Understand Emotions.
It might seem like a simple task, but naming your emotions can be more challenging than it appears. When our feelings are exceptionally intense or overwhelming, pinpointing the specific emotions we're experiencing can be a real puzzle. However, the skill of naming your emotions is crucial, as it can greatly enhance your ability to manage them effectively, preventing you from becoming overwhelmed.
Have you ever come across the phrase "name it to tame it"? Psychologist Dan Siegel coined this phrase to summarize a series of studies supporting the idea that simply naming our emotions initiates a self-soothing process. Instead of letting your emotions overwhelm you, learning to identify them not only kickstarts the self-soothing process but also allows you to unpack the source of your discomfort. Knowing what you're feeling is the first step towards understanding why you're feeling that way.
What happens when we fail to name our emotions?
Do they magically disappear? Unfortunately, ignoring our emotions doesn't make them vanish. In fact, suppressing your emotions often leads to an intensification of those feelings, and they can even manifest as physical symptoms—your body's way of insisting that you pay attention to what's going on within.
Neglecting to name our emotions doesn't just affect our physical health; it also has consequences for our relationships. Our emotions influence our behavior, so if you're anxious, your actions will differ from when you're experiencing joy, for instance. Without communicating your emotions, your loved ones might misinterpret your behavior, or the intimacy in your relationships could suffer.
Understanding your feelings not only helps you comprehend how they shape your interactions with others but also gives you an opportunity to be open about your emotions, allowing your loved ones to provide the support you need.
So, how can you practice the art of naming your emotions?
Use the Feelings Wheel: If you're new to identifying your feelings, the feelings wheel is an excellent starting point. It begins with seven broad emotions (bad, fearful, angry, disgusted, sad, happy, surprised) at the center. As you move outward, the terms become more specific. So, even if you're only aware of feeling angry, you can use that as a starting point and work outward to pinpoint the specific emotion you're experiencing.
Pay Attention to Physical Sensations: Sometimes, naming your emotions might seem impossible. In such cases, focus on how those emotions manifest physically. What sensations are you experiencing in your body? Physical sensations are closely linked to our emotions. Tension in the neck, clenched teeth, headaches, stomach aches, dizziness, shakiness, sweating, and more can all be physical expressions of upset or anxious feelings. When you notice these sensations, take a moment to consider their origins. Are there logical explanations for these sensations (e.g., a headache from caffeine withdrawal or sweating due to hot weather), or do they stem from an emotional response?
Remember that becoming adept at recognizing and understanding your emotions takes time and effort, so don't be too hard on yourself if it doesn't come naturally right away. If you're seeking support in this journey, I am here to help you navigate the path to emotional self-awareness!
