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.
What College Girls Remember from their Summers as a Kid

Yes, summer is almost here.. so what should we remember

Keep Reading... Show less
The 100 Things Millennials have ruined: A Comprehensive List
http://www.factandmyth.com/the-middle-class/are-mi...

Millennials: the generation everyone loves to hate. The babies of 1980 to 1995 take a lot of heat. I mean, we inherited a crashed economy, earn stagnant wages, live with crippling student loan debt, and try to enact change in a rigged system but our affinity for avocado toast and use of technology has wrecked society as we know it! As a tail end millennial, I wanted to know what I was ruining and, like any other annoying millennial would, I did some research. I scoured the internet, read online newspapers and scrolled through every listicle I could find. So, in case you needed another reason to resent the millennial in your life, here are the 100 industries we've killed, things we've ruined or concepts we've destroyed.

Keep Reading... Show less
Featured

Anxiety Doesn't Discriminate

This month, Odyssey brings about awareness & normality to conversations around mental health from our community.

5671
Anxiety Doesn't Discriminate

It's no secret that even in 2018 our country still struggles with discrimination of all kinds. Society labels individuals by the color of their skin, heritage, religion, sexuality, gender, size, and political beliefs. You are either privileged or you're not. However, here's the thing, anxiety doesn't care about your privilege. Anxiety doesn't discriminate.

Keep Reading... Show less
College Boy Charm is Real and it's Very Sexy
Disney

After surviving a year of college and watching "Clueless" countless times, I've come to the conclusion that college boy charm is very much a real thing and it's very very attractive. It's easiest explained through Paul Rudd's character, Josh, in "Clueless". The boy who has a grip on his life and is totally charming. In this article, I will list the qualities of a specimen with College Boy Charm, to help you identify him at your next party or other social events.

Keep Reading... Show less
Featured

Tik Tok Stars: Worth the Hype? or Overrated?

As Tik-Tokers rise to fame, do their 'copy-cat' dances deserve the clout?

5673
Tik Tok Stars: Worth the Hype? or Overrated?
https://pixabay.com/photos/tiktok-social-media-app-tik-tok-5323007/

Oh, the wonders of social media. Trends come and go just as quick as a story on Instagram, everyone posting for their shot at fifteen minutes of fame, and the ever growing following of a new type of celebrity- social media influencers and content creators. Everyone who owns a smartphone probably has Instagram, Twitter, Snapchat, and now Tik-Tok, as it's growing to be a major social media platform for teenagers and young adults. Tik Tok became popular in the United States in late 2019 and since then has grown a considerable amount. Personally, I was one to make fun of Tik-Tok and say it was a dumb app like Musical.ly or Triller, and now months later, I spend more time on it than I do on Instagram.

Keep Reading... Show less

Subscribe to Our Newsletter

Facebook Comments