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You Name It - Decoding Your Emotions

Updated: Sep 21, 2023

A staff meeting is held after a long day at school. Susan, a dedicated educator, just finished presenting her ideas to her colleagues. Some discordant opinions emerge, showing disagreement with Susan's proposal. She finds herself experiencing various emotions at the same time. She could easily identify a sense of disappointment combined with surprise and a bit of frustration. This process of recognition empowers her to find an appropriate strategy to deal with this challenging moment in a professional manner. In doing so, Susan not only manages the immediate situation but also fosters a more constructive atmosphere within the team.


The foundation of emotional intelligence is rooted in self-awareness, which involves recognizing and understanding our feelings with clarity. A key aspect of this skill is the ability to label our emotions accurately - to precisely define what we are feeling in a particular moment. This competency helps us to better understand ourselves and our reactions to different situations.



We tend to oversimplify our emotions by classifying them as either "good" or "bad." However, this limited perspective fails to acknowledge a crucial aspect- every emotion, whether joy, sadness, anger, or calmness, carries valuable information about how we experience the world. For instance, feeling anxious before a big presentation may be a signal of the event's worth or the need for better preparation. Labeling our emotions with clarity enhances our self-awareness, guides our decision-making process, and enriches our relationships with others.


How can we nurture this fundamental skill? Here are some practical ideas to get started regardless of your age or experience:


- Keep a journal to keep track of your emotional experiences on a daily basis. You can start by noting the emotions you experience throughout the day, along with the situations that trigger them. To simplify the process, apps like Mood Meter can be helpful.


- Expand your emotional vocabulary by familiarizing yourself with a diverse range of words that we use to describe our emotional experiences. Challenge yourself to express your emotions using more specific terms, such as "frustration" instead of a "bad mood" for instance. In the resources section, you can download a set of cards that contain a variety of vocabulary related to different emotions.


- Practicing mindfulness enables you to tune into your emotional experiences, making recognizing and labeling your feelings easier. This strategy can help you become more present and aware of your emotional responses.



Labeling emotions may seem like a simple task, but it isn't always easy. Common obstacles like confusion or avoidance can hinder the process. However, with patience and self-compassion, these barriers can be overcome.


When you find it challenging to label your emotions, you can ask yourself questions such as:


- What physical sensations am I experiencing at the moment? (e.g., racing heart, tensed muscles)

- What thoughts are currently running through my mind?

- What triggered these thoughts and physical sensations?

- How would I explain this emotional experience to someone else?


These questions can help you break down complex emotional experiences into smaller and more manageable parts, making it easier to identify and label your emotions accurately.



In conclusion, labeling emotions can significantly improve our self-awareness and, by extension, our emotional intelligence. A daily practice of the mentioned ideas can be considered a valuable act of self-care and personal growth. When we treat our emotions as sources of information, we can gain deeper insights into ourselves and the world around us. With time and commitment, we will be able to navigate our emotional journey with more clarity and confidence.

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