Issue 16: Identifying Emotions
THE LEAP
BY QUANTUM ORANGE
GROW, EXPAND & EVOLVE
ISSUE 16 | IDENTIFYING EMOTIONS
Each week The (Quantum) Leap summarises a key aspect of success into what you need to Think, Feel and Do to create a personal shift.
THINK
If you’re not great at identifying your emotions - you are not alone. Many of us have been raised to ignore or override our feelings. The problem with that is much of the way we engage with life is driven by our emotions - communication, decision making, relationships, finances - they’re all impacted by our emotions and how we deal with them.
Emotions are vital because they provide little bits of information that alert us to our values, our perception of an experience, our needs, and our likes and dislikes.
When you know your emotional self well, you’re far better equipped to make wise choices about your next steps.
Since emotions are influenced by thoughts, paying attention to what we’re thinking is an excellent first step in getting to know our emotional selves.
Being mindful allows us to step back and observe both thoughts and emotions so we can understand and accept them rather than fighting against them.
Ask yourself:
- What thoughts and feelings am I aware of?
- Which is most prominent?
- What might be triggering these thoughts and feelings?
As you go through this process, look for any patterns and remind yourself that your emotions are normal and also transitory. They are valid, but if dealt with healthily they’ll also pass.
FEEL
Sometimes the first clue to the presence of an emotion is a physical sensation. We tend to hold onto these feelings in different parts of our body, so it’s important to tune in to your body to identify your feelings.
Here’s how:
- Physically relax your body for five to ten minutes by doing progressive muscle relaxation and meditation to slow down your mind.
- Ask yourself, “What am I feeling right now?”
- Tune in to that place in your body where you feel emotional sensations such as anger, fear, or sadness.
- Wait and listen to whatever you can sense - do not analyse or judge, just observe.
- Once you have obtained a general sense of what you’re feeling, ask the following questions: Where is this feeling in my body? What is the shape of this feeling? If I have to give a colour to this feeling, what would it be?
This process gives a concrete form to feelings so it becomes easier to identify them. Taking the time to get to know your emotions will pay enormous dividends in self-awareness and personal growth.
DO
To get better at recognising your emotions as they happen, practice by setting a regular check-in with yourself.
Here are three ways to practice being more aware of your emotions:
- Observe and name your feelings. To start, just notice how you feel as things happen. Say the name of the feeling to yourself.
- Track one emotion. Pick one emotion - like feeling glad - and track it all day. Notice how often you feel it. Every time you feel glad, make a mental note to yourself or write it down. Is the feeling mild, medium, or strong?
- Keep a feelings journal. Take a few minutes each day to write about how you feel and why. Writing about your feelings helps you get to know them better.
