MANAGING EMOTIONS

The following are a few ways which you can support yourself in connecting with your emotions and feelings.

RELAX

Sit in a comfortable and quiet place where you will not be disturbed.

Allow your body to relax, soften and become heavy in the chair.

Take a few deep breaths.

FOCUS

Bring to mind a situation, event or a particular relationship in your life.

Maybe something that is causing you anxiety, concern or irritation; but not something that is traumatic.

Now, as you pay attention to your body, see if you can identify how you feel in relation to that situation, event or person

SAY NO to YOUR INNER EXPERIENCE

First of all, imagine that you can push the feelings and sensations associated with this event away from you.

That you choose to say “NO, I don’t want to feel these feelings right now”.

Really try to push them right away.

Notice what happens inside you as you do this.

What happens?

SAY YES to YOUR INNER EXPERIENCE

Now, decide to do the opposite.

I am saying YES to my inner experience.

NAME

Try to put words on the sensation in your body: see if you can name it

Stay with it – maybe there is more than one feeling there

“This is … sadness, anger, disgust, surprise, happiness, fearfulness or contempt” … or whatever it is

If you struggle with this then get yourself a list of feeling words to look at, e.g. Plutchik’s Wheel of Emotions.

GO DEEPER

Once you have identified the feeling you might ask yourself:

Where is this emotion or feeling in my body?

Can I intuitively describe it (i.e. without thinking about it too hard)?

Does it seem to have a shape, a colour or a particular texture?

Making the description more material can support you in more fully feeling the emotion or sensation.

EXPERIENCE

Allow the feeling or emotion to just BE

Welcome it in even though it may be a bit uncomfortable. Say YES to it. See if you can tolerate it.

Give it your full and undivided attention

Really sit with it and experience it.

EXPAND

Breathe into it with some deep breaths

Imagine everything around and within you is expanding.

Allow what unfolds

NURTURE YOURSELF

Remind yourself of your inherent inner goodness

Maybe say: “I am a simply human being experiencing a human emotion”