Learn Feelings Vocabulary

How well can you express your feelings? Can you name precisely what it is you’re feeling? Your immediate reaction may be simple. ‘I feel okay,’ ‘I feel calm.’ Maybe you feel sad because you had a long day at work. Maybe you’re feeling excited because an old friend contacted you through Facebook. You’re feeling something. And I’m willing to bet more than a handful of you struggle in identifying your feelings and that those of you who don’t could be better at it. Read more about emotional intelligence by clicking here.

Why Identifying Your Feelings Is Important

Your feelings inform just about everything you are and do. Feelings and emotions are the chemical responses your brain exhibits in response to all the stimuli you experience in your life. If you’re afraid of spiders and you feel fear when you see them, it's because your brain (specifically the amygdala) perceives spiders as a threat. Your amygdala then activates your adrenal glands which excrete adrenaline (epinephrine) which prepares you to make a fight or flight response.  Simultaneously your adrenal glands also produce cortisol, the stress hormone. 

But none of this would have happened if you’d identified your feelings. 

Identifying your feelings is the first step to exerting control over them. While it can be challenging or even impossible at times to be in control of your emotions you give up the notion of control entirely when you choose not to examine what you’re feeling and why. It's a simple exercise and you can practice it no matter what is going on. Practicing identifying your emotions when you’re stressed, when you’re calm, when you’re bored, when you’re afraid can give you more insight into managing your emotions. 

Name It To Tame It

Name it to tame it is a phrase often used in the context of emotional regulation and mindfulness. Identifying your emotions is a mindfulness practice. Naming your emotions, or identifying them, can help you manage and regulate those emotions. By naming them you are labeling and identifying what you are feeling. In the process of verbalizing your emotions, you engage your mind (specifically your prefrontal cortex) and exercise self-control and emotional regulation. You’re bringing a level of awareness to your emotional state.

By articulating and acknowledging your feelings, you gain a better understanding of them, making them less overwhelming. It’s a way of taking a step back from the intensity of the emotion and gaining a sense of control over it. This process of self-reflection and emotional expression is a form of emotional intelligence as well.

Feelings Vocabulary

Finding an expanded vocabulary for your emotions will give you more power over your emotional well-being. You’re not just feeling angry, you’re feeling bitter. You’re not just feeling sad, you’re feeling rejected. Each of these has the power to express the narrative impact of your emotions that the other does not. And there are dozens upon dozens of examples like this. In situations where you are feeling overwhelmed by emotion or frequently have episodes where you feel out of control of your emotional state - this is an invaluable tool. I highly encourage you to practice with it, I cannot overstate that.

In times of stress, calmness, boredom, or fear, practicing the identification of emotions becomes a valuable tool for managing and navigating through challenging moments. It grants you the opportunity to exert control over your emotional responses, contributing to a more balanced and resilient mental state. As you continue on your journey of self-discovery and well-being, remember the transformative power of naming your emotions—it's not just a practice, but a pathway to taming the intricate landscape of your inner world.

If you would like resources to help you practice both identifying your emotions and expanding your feelings vocabulary, we have tools for you. Click here to learn.

More Resources

If you are interested in learning more, click here. For more information on this topic, we recommend the following:

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About the Author

James Jenkins is a writer, coach, and Mental Health Wellness contributor.