5 Quick Tips to Learn How to Identify Your Emotions

  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

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It’s been nearly 20 years since I first became interested in studying psychotherapy. I began practicing the scientific approaches to psychotherapy in 1997 and I was hooked from then on.

I earned my Master’s Degree in Marriage and Family psychotherapy in 2004 and I am currently licensed as a Marriage and Family Therapist MFT (LMFT#47653) with the Board of Behavioral Sciences (BBS).

I focus my practice upon the empirically-based and proven research methods of Emotionally Focused Therapy (EFT), Eye Movement Desensitization and Reprocessing (EMDR), and Cognitive Behavioral Therapy (CBT).

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