Understanding Emotions
Learn what emotions are telling you.
Purpose
Helps you identify emotions, understand what triggers them, and recognise what they urge you to do.
What it Means
Emotions are signals. They can give information, prepare you for action, and communicate something to others. Understanding emotions helps you respond instead of reacting automatically.
Steps
1
Name the emotion
Identify the main emotion, such as anger, fear, sadness, shame, guilt, disgust, or joy.
2
Notice the prompting event
Ask what happened before the emotion started.
3
Notice your interpretation
Identify the thoughts, assumptions, or meanings you attached to the event.
4
Notice body sensations
Pay attention to physical signs such as tightness, heat, heaviness, restlessness, or tension.
5
Notice action urges
Ask what the emotion is pushing you to do.
6
Notice after-effects
Observe how the emotion affects your thoughts, behaviour, and relationships afterwards.
Example
You feel angry after someone interrupts you. The prompting event is the interruption. The interpretation is, "They do not respect me." The body sensation is heat in your chest. The urge is to snap back.
Tips
- Naming emotions accurately can reduce their intensity.
- More than one emotion can be present at the same time.
- Emotions are understandable, even when the action urge is not effective.
Common Pitfalls
- Treating emotions as facts.
- Ignoring body sensations.
- Labelling every unpleasant emotion as anxiety or anger.
Try It Now
1
Name one emotion you are feeling right now.
2
Identify the event that may have prompted it.
3
Notice one body sensation linked to it.
When to use
Confusion about emotions
Strong emotions
Mood changes
Emotional patterns
Feeling overwhelmed