An Inventory of Feelings
Increase your Emotional Self Awareness, Discernment and Comprehension
"Emotion" refers to the mental and physiological states characterized as feelings. It's often hard to put a name on what we're experiencing because it's likely that our brain is processing more than one reaction to our circumstances at any given time. Not only do feelings overlap and blend, there are hundreds of emotions humans experience, each with many gradations of intensity, that make emotional awareness a difficult skill to master.
The more adept we are at discerning the force that is shaping our moods and mental status, the greater our ability to manage our behavior. We are able to choose a more constructive response - in the moment - based on possibilities instead of reacting to the moment based on habit. In other words, you respond with intelligence instead of impulse. The goal is to give you the tools to respond rather than simply react.
The result is greater effectiveness, productivity and confidence. And, as you come to comprehend your own emotions and behavior, you increase your understanding for what drives the actions of those around you. With this knowledge, you can improve your relationships, and above all, your happiness. Social and emotional intelligence is a key factor to enhancing the quality of our lives.
Instructions: For the next week, carry a watch or travel alarm with you, or set your cell phone or computer clock alarm to ring at several intervals throughout the day. At the times listed on the schedule, fill in the blanks with:
What you are doing, and who you are doing it with (working alone, talking with family, attending a meeting, leading a meeting, driving, eating with a friend, watching a movie alone, etc.);
The emotion(s) you are feeling in the moment; and
What your body is sensing at the moment, or what effect the emotion is having on your body.
Use the inventory on the next page to help you identify what you are feeling. If you are sleeping during the times listed, then adjust the hours on the assessment to fit your schedule. The exact times are not essential. It's more important to begin to recognize emotional patterns, and to determine what circumstances elicit specific responses throughout the day. However, it's important to try to read what you are feeling in the moment instead of relying on memory. Social and emotional intelligence is the art of identifying your feelings at the time they occur so you can better understand behavior, yours and others, and to learn how to rationally choose your responses.
Remember, you are seeking to understand your feelings. You are not trying to change them with this exercise. They are not right or wrong. Therefore, honesty is important. However, recognition alone can often diffuse or increase an emotional reaction. You may find that over time, the intensity of some moods decrease, while other sensations, hopefully the more pleasant ones, increase. That's why emotional intelligence helps in all aspects of your personal growth.
Feelings Inventory
Daily Emotional Assessment
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