5 Quick Tips to Learn How to Identify Your Emotions

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Feelings are complex and often difficult to identify. We want to help you learn how to identify your emotions. For the next few weeks, use this list to develop the skills to recognize and name your feelings.

  1. Physical​ ​sensations:​

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?

  1. Location:​

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?

  1. 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?

  1. Thoughts:​

​Feelings are influenced by thoughts and perceptions. What were you thinking?

  1. 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

About Jennine Estes, MFT

Think of me as your relationship consultant, I'm your neutral third party that can help you untangle the emotions and help you figure out what's really going on. I am a Marriage and Family Therapist in San Diego, CA. Certified in Emotionally Focused Therapy for Couples. Supervisor. I write relationship and self growth advice for my column Relationships in the Raw. Creator of #BeingLOVEDIs campaign. MFC#47653