Learning about emotions (part one)

In recent years, I’ve tip-toed into the world of emotions and the first thing I’ve learned is my deep ignorance about that universe that many deem to be very important to a fulfilled life. I’m not sure about the wisdom of opening Pandora's box at my age, but since I love adventure, let’s jump right into it. 

It’s a fact that many of us, regardless of age, struggle with emotional awareness, as we're often taught to suppress or ignore feelings rather than understand them. I’m told by some friends that it's a journey, not a destination, but it can be a deeply rewarding one. 

To get me started into that quest, I was told to follow a simple, easy, and practical method. It consists in getting to know my emotions in an approach called "Name It to Tame It". So to get the process started let me introduce the daily check-ins. I begin by noticing and labeling my emotions. I’m not supposed to work on them or analyze them deeply yet; I simply have to acknowledge their presence. 

To schedule a regular "Emotion Check-ins", I first pick a specific time each day. It could be when I wake up, right after lunch or before bed time. At that point, I ask myself "How Am I Feeling Right Now?", pause for just a minute or two, close my eyes briefly if comfortable, or just focus inward. I then scan my body. Where do I feel sensations? (tension in shoulders, tightness in stomach, lightness in chest, throbbing in head). 

It’s now time to name what I feel, without censoring myself. The labeling of emotions should be simple, like Happy, Sad, Angry, Scared, Calm, Stressed, Tired, Frustrated, Content, Annoyed, Excited, Bored, etc… Over time, I can expand the nuance of each emotion by using an “emotion wheel" like the one pictured that drills deeper into nuances to help expand the exact definition of what I feel.

At this point, it’s highly recommended to keep an "Emotion Journal" to write down, at check-in times, the exact time and the emotion(s) I’m feeling. It’s also an opportunity to expand why I’m feeling a certain way in a few words, for instance "Frustrated, because the TV remote isn't working again," or "Content, after a good walk". 

This is not a place for judgment or criticism on how I feel, but all emotions are valid. Tomorrow we’ll explore the “Why” and “What to do” about emotions...