Figure Out Your Emotions
Start writing a post
Health and Wellness

If You're Struggling To Figure Out Your Emotions, Here's Some Sage Wisdom Straight From The Mouths Of Professionals

Find a pen and paper, and let's begin The Story of Emotion.

17
Anxious

I was recently doing some self-analysis and figured out I had a certain anxiety trigger but wasn't sure what it was or how to combat it. I came across a technique called "The Story of Emotion," which is a DBT (dialectical behavioral therapy) tactic to narrow an issue down to its basics. You answer a few basic questions about the issue on paper and use those answers to figure out the final answer. Putting my problem in simpler terms really helped get my foot in the door for recognizing the issue and beginning my fight with it. Common problems people examine with this are fear of abandonment, rejection, feelings of constant loneliness, etc. Here are the questions to ask yourself.

Prompting event/situation: What caused this issue?

Think about if a specific day, event, or relationship caused the issue. Keep it as simple as the cause itself; no perspective, no emotions, just the details of what occurred in your life.

Interpretation: Your thoughts about the event?

Here is where you can speak to your feelings on the event. For example, let's say for the event you wrote, "I watched a relative get hit by a car and hospitalized when I was 5." Your interpretation might be "I was young and struggled to handle the concepts of death and sickness. I became paranoid about losing family members and friends."

Sensations: What do you feel physically from this issue?

List your physical feelings regarding the situation. For example, someone facing fear of rejection might say, "When someone isn't nice to me, I get sweaty, jittery, and panicky."

Body language?

What body language do you have regarding this circumstance? This includes posture changes, closed-off arms, head up or down, tension in fists or other body parts, abilities with eye contact, etc.

Action urges?

What is your natural urge for how to act when confronted with the feeling(s)? Fight and flight responses are common examples. Maybe you want to punch a hole in the wall. Maybe you want to find a corner and hide. What's your urge? Is there more than one?

What emotion is this?

Finally, based on your answers to the other questions, three to five in particular, what can you call this emotion? For instance, if your answers included words like tension, frustration, and fight response, your answer to this question may be "anger."

Once you reach the end of this process, you can see on paper the details of this issue and how it affects you. The final question is especially important since it wraps up what all of these details result in; now that you can put a word to what you're experiencing, you (and maybe your therapist) can figure out what solutions and steps might be useful in combatting your issue/fear. I found this exercise extremely helpful, and I hope you will, too.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
Featured

A Conversation About Sex

"Sex is a part of nature. I go along with nature." - Marilyn Monroe

10
Thinking Beyond Barriers

There it is. Even though I'm not around you, I can feel it. Was there a flutter of embarrassment in your mind when you saw the word sex in this article’s title? Did you look over your shoulder to ensure nobody was around before you began to read this?

Keep Reading... Show less
Featured

13 Signs You Are A True Cancer Of The Zodiac

Calling all babies born June 21st - July 22nd!

696
My Astral Life

I'm the first to admit that I am one of THOSE people who uses their zodiac sign as a description of themselves. I realize not everyone believes in astrology-related anything, and there are plenty of people who don't fit their signs. However, I'm one of the people who truly fits their sign to a tee. I'm a Cancer, a Crab, a Moon Child. It's currently our season fellow Crabs! So without further ado, here are all of the signs that you're a Cancer.

Keep Reading... Show less
Featured

The Blessing of Lacking Sex Appeal

To all the fellow non "it" girls out there

2048
kozepsuli.hu

Lacking sex appeal is not a desirable thing. It makes you fee not ugly, but wrong. Not having charisma is not a life goal. It doesn't make you fee friendless, but isolated. Not being the "it" girl happens, and tonight (and every nigh prior to this)

Keep Reading... Show less
Swoon

Confessions From the Single Friend of the Group

It is truly the worst place to be

5095
Confessions From the Single Friend of the Group

Look. If you are anything like me, complaining about being single is such a hard thing to because you are genuinely happy for your friends, but as they continue to be happy in their relationships, the ever crushing weight of being the single friends can become overwhelming. For context, my primary friend group consists of four people. We are all roommates and it is a great time here. All three of my roommates have boyfriends/girlfriends, which makes our friend group of four quickly jump to seven, and it is wonderful! I love my roommates so much and I love their S.O's, but no matter how much I love them I always get extremely jealous and sad. The sad thing is that the only part that ever truly ends up bugging me is that since I am single, they are my go-to top priorities and it has been really hard to watch myself slip from the top of their go-to's to not being their go to when they feel the weight of the world. What makes it harder is that expressing that I feel alone and unwanted makes me sound jealous and like I don't want my friends to hangout with their people. I get it. I do. But there are just days I want to be someone's first pick and I'm not.

Keep Reading... Show less
Featured

Aretha Franklin Will Forever Be A Detroit Legend, I'm Proud To Share A Hometown With Her

Aretha Franklin lost her battle to pancreatic cancer, so we stop to reflect on her powerful journey.

6765
Aretha Franklin Will Forever Be A Detroit Legend, I'm Proud To Share A Hometown With Her

Recently, Aretha Franklin, the Queen of Soul, passed away. Ms. Franklin grew up singing in her church's choir in Detroit. Over the years, she decided to make singing a career, first signing to Columbia Records at 18. Years later, she signed with Atlantic Records where her most powerful tunes, such as "Respect," are remembered to this day. Her breathtaking vocals earned her 18 Grammy Awards and made her one of the best-selling artists of all time.

Keep Reading... Show less

Subscribe to Our Newsletter

Facebook Comments