Feelings typically involve a body reaction, such as increased heart rate, changes in breathing, sweating, trembling and even shaking. Examine your physical response to the situations. Recognize the change in the body. Is there tightness in your chest, sinking feeling in your stomach, or increase in your body temperature?
Recognize where you feel the sensation in your body. Do you feel it in your chest, stomach, neck, head, or other parts of your body?
Intensity and duration:
On a scale 1-10 (with 10 being most intense), how intense is the sensation and feeling? How long does it last?
Feelings are influenced by thoughts and perceptions. What were you thinking?
Give it a name:
Now it is time to identify the feeling. Give the emotion a name. You can use the list of emotions at the bottom of this page for help.
Make a habit of writing down these 5 steps, keep the paper in your purse or pocket. This will evolve to you understanding your emotions and better understanding yourself.
List of Emotions
Angry Bored Determined Excited
Annoyed Comfortable Disgusted Frustrated
Anxious Confused Embarrassed Furious
Ashamed Depressed Energetic Grieving
Happy Irritated Loving Overwhelmed
Hopeful Jealous Miserable Peaceful
Hurt Joy Motivated Proud
Insecure Lonely Nervous Relieved
Resentful Scared Silly Trapped
Sad Self-conscious Stupid Uncomfortable
Satisfied Shocked Terrified Worthless