The goal of this exercise is to expand your ability to name your emotions. A good emotional “vocabulary” and steady self-reflection helps us become more conscious of our emotions. We cannot develop empathy for other people’s feelings until we understand our own! And we definitely can’t manage emotions we are not aware of!
This tool contains an extensive list of emotions for you to review. You may also add any words which are more typical of how you explain things, but be sure they would work in a sentence such as:
“I feel ______________ right now”.
At least once each day for two weeks keep a journal where you write down the emotions you felt that day. Most of us have MANY different emotions during a day. We can also feel more than one emotion at any given time!
You can use the sample worksheet below if you like . . . just make copies so you have one for each day.
Remember: This first step is just to strengthen your emotional self-awareness. Don’t worry about WHY you have the feelings. And especially don’t worry about how to “make them go away” or “fix them”! Just notice them for now.
Emotions Described: I feel ______________ or, I am feeling ________________.
Worksheet instructions
- List as many emotions as you can describe;
- Don’t worry if they seem to contradict each other…that is normal (we can be sad and happy at the same time);
- Notice over the course of a day if there is a lot of variation, or if you are repeating one feeling over and over;
- Notice over the course of several days if there is a lot of variation or if you are repeating one feeling over and over;
- If you are repeating one word over and over, you might try to go “below” that feeling – if you are repeatedly saying “I am angry” try to determine why by asking “Why” at least 5 times. I am angry because my boss yelled at me. Why does that make me angry? Because I feel disrespected. Why does that make me angry? Because I am a human being and I deserve to be treated with dignity and kindness. Why does lack of kindness make me angry? Because too many people in my life treat me that way . . .
- Once you ask “Why” 5 or more times, look at the list of words again. You might be able to add another word to describe your feelings. Maybe you are angry AND sad…or excited AND scared; and
- Please consult a qualified therapist or counselor if you find that you have persistent feelings of sadness, anger or thoughts which scare you.
Worksheet: Emotional Self-Awareness
Look at the list of emotions below to help you complete this form. Use more than one word to describe your emotions if you can. If needed, adjust the statements to fit you more appropriately.
When I woke up this morning I was feeling __________ and ___________.
While I was commuting to work/school I was feeling __________ and ____________ .
When I first got to work/school I was feeling __________ and _____________.
By mid-morning I was feeling ___________ and ____________.
At lunch time I was feeling __________ and ____________.
By mid-afternoon I was feeling ____________ and ___________.
While commuting home I was feeling ____________ and ___________.
When I first got home I was feeling ______________ and ____________.
An hour later I was feeling ______________ and _______________.
After dinner I was feeling _____________ and ________________.
As I was preparing for bed, I was feeling ____________ and _____________.
Below are a list of emotions to help you completing these questions
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