Recognising your emotions

Why it’s important to be aware of how you feel

Have you ever felt upset but didn’t know why? Or reacted strongly to something without understanding where that reaction came from?

We’ve all been there. But being able to identify and understand our own emotions is so important for our well-being and relationships.

When we can recognise how we truly feel, it gives us power over our reactions and allows us to communicate more effectively with others.

Key Takeaways:

• Pay attention to how your body feels for clues to your emotions.
• Common emotions like anger, sadness, fear and joy have physical signs.
• Keeping an emotion journal can improve emotional awareness over time.
• Healthy ways to deal with difficult emotions include deep breathing, self-care, and talking it out.
• It’s normal to feel multiple emotions at once due to their complex interactions.

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Emotions are complicated

Our emotions aren’t always straightforward — we may feel angry on the surface but sad underneath, or excited but also nervous.

And different people experience and express emotions in different ways, too.

So don’t be hard on yourself if you don’t always have the right label for how you’re feeling in the moment.

The important thing is that you’re making an effort to check in with yourself.

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Listen to your body

Your body gives you clues about your emotions.

Pay attention to physical sensations like your heart rate, breathing, muscles, or stomach.

A racing heart could mean excitement or anxiety, while tension in your shoulders might signal stress.

Noticing how your body feels can help you deduce the emotion.

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Common emotions and how to identify them

Let’s look at some of the main emotions we all experience and how to recognise when you’re feeling them:

Anger

• Feeling heated or flushed
• Tense muscles
• Fast heartbeat
• Wanting to confront the situation

Sadness

• Heavy feeling in your body
• Loss of energy
• Crying or wanting to cry
• Disinterest in activities you usually enjoy

Fear

• Butterflies in your stomach
• Sweaty palms
• Rapid or shallow breathing
• Racing thoughts of worst-case scenarios

Joy

• Smiling or laughing easily
• Light, energised feeling
• Increased heart rate (in a good way!)
• Wanting to share your happiness with others

Surprise

• Raised eyebrows
• Gasping or catching your breath
• Temporary loss of words
• Wide-open or blinking eyes

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Keeping an “emotion journal”

Writing down how you’re feeling each day is a great way to develop emotional awareness over time.

Here are some suggestions for keeping an effective emotion journal:

• Note the date and time each entry is written. This allows you to spot patterns.
• Describe your current emotion(s) in detail using feeling words.
• Reflect on what triggered the emotion — was it a person, situation, thought?
• Record any physical sensations you experienced with the emotion.
• Rate the intensity of the emotion on a scale from 1 to 10.
• Write a brief summary at the end of each day.

Keeping an emotion journal, even for just 15 minutes daily, can dramatically improve your ability to recognise and understand your feelings.

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Dealing with difficult emotions

It’s normal and human to experience unpleasant emotions like anger, sadness, fear, and embarrassment sometimes.

The key is how we choose to respond when we’re feeling that way.

Here are some healthy strategies:

• Take deep breaths to help calm your physical response
• Express how you feel with words rather than actions
• Remove yourself from the situation briefly if you need to cool down
• Comfort yourself with self-care, like relaxing activities
• Talk to a trusted friend or use a journal to process your feelings
• Remind yourself that emotions are temporary and this too shall pass

With practise, you can learn to experience even more difficult emotions without being overwhelmed by them.

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Got questions?

What if I have trouble identifying my emotions?

Don’t worry; developing emotional intelligence takes time. Try observing your thoughts and body sensations without judgement.

You could also ask a close friend how they think you might be feeling.

With gentle self-exploration, it will get easier.

How can I control my emotions better?

You can’t completely control how you feel, but you can influence your reactions.

Notice early warning signs, like changes in your breathing or muscles. Use calming techniques at the first hint of a big emotion.

Also examine triggers to see if you can minimise stressors.

Is it normal to feel multiple emotions at once?

Yes, it’s very common! Our emotions overlap and interact in complex ways.

You may feel sad, angry, and relieved all at the same time after an argument. Or excited but nervous before a performance.

Learning to identify each strand of an emotion is part of becoming more self-aware.

What if strong emotions overwhelm me?

If emotions ever feel completely overwhelming, don’t hesitate to reach out.

You could call a helpline, talk to your doctor or therapist, or ask loved ones for extra support.

It’s healthy to experience a wide range of feelings, but too much intense distress is a sign you may need some outside help to regain equilibrium.

There’s no shame in asking for help when you need it.

How can I stay motivated to work on emotional awareness?

Make it a priority by scheduling regular time for self-reflection, like journaling after work each day.

Also, focus on the benefits, like stronger relationships, better stress management, and increased self-knowledge.

You can also turn it into a positive habit by developing emotional vocabulary or practising mindfulness daily.

With commitment, it will start to feel natural and provide insights that enrich your life.

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Summing up…

Our emotions are a natural and necessary part of being human.

The more we can recognise, understand and accept our feelings, the more control we have over how we process experiences.

Emotional awareness also improves our communication and ability to support others.

While becoming an expert takes dedication over many years, starting small with daily check-ins, journaling or mindfulness is a powerful first step.

With compassion and curiosity, we can all continue growing in emotional intelligence.

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