Both verbal and nonverbal communications of emotions can help us connect with others and build stronger relationships. We don’t always need words to communicate, as emotions are easily (though not always healthily) communicated through facial expressions, body language, and mannerisms. In fact, sometimes our bodies are so quick to respond that we don’t even have a chance to think about what’s happening until after the fact.īoth verbal and nonverbal communications of emotions can help us connect with others and build stronger relationships.Įmotions also communicate what we’re experiencing to those around us. Our bodies are often where we quickly access information about the situation we’re in and what we should do about it. Sometimes our brains can be slow at processing and deriving meaning from certain situations. It’s the ultimate middle finger to emotional suffering. Then, you’ll learn how to act in opposition to painful emotions. You’ll first observe and describe, then accept, then let go of them. ![]() But when it does happen, there are steps you can take to decrease your suffering from shame, sadness, guilt, anger, and so on. Hopefully, with the use of these other skills, it doesn’t happen very often. With skills that include understanding our emotions, increasing positive emotions, and reducing the painful emotions that do occur, we’re able to decrease the frequency of unwanted emotions. DECREASE THE FREQUENCY OF UNWANTED EMOTIONSĮveryone will experience unwanted emotions throughout their life, but some experience these emotions more often than others. ![]() We do this by increasing positive emotions. If they do start, they will hopefully be less intense and last less time than they do now. Reducing emotional vulnerability means that you’re less likely to experience unwanted emotions. When you understand each of your emotions, including the message it’s trying to give you and the urge you feel with it, you’ll be able to feel less frustrated and make more informed decisions. As you’re initially trying to identify your feelings, an emotions list can be very helpful to pinpoint the specific tertiary or secondary emotion you feel, as well as the the primary emotion that it stemmed from. What can add to an upset feeling quicker than most anything else? Not understanding why you’re upset, or what exact emotion you’re experiencing. As you practice these skills, you will feel more resilient when you experience a negative emotion. Goals of emotion regulationĮmotion regulation is used to increase positive feelings over time. While emotions can give us valuable information, that doesn’t mean that emotions are always right. Using emotion regulation, we’re able to understand what our different emotions are telling us about the situation we’re in. In DBT, emotion regulation specifically invites us to experience more pleasant emotions and decrease the frequency of negative emotions. ![]() Emotions are an internal signal that provide us with information.Įxamples of Emotions and Their Functions What is Emotion Regulation?Įmotion regulation is taking the steps to exert some control over our emotions. Each emotion you’ve ever felt exists to serve a purpose. We hope that, through the list of printable feelings wheels, you’ll be able to start practicing this habit.Emotions don’t exist only to make you feel happy or miserable in their appropriate turns-keeping you on your toes so you never get too comfortable. It also indicates that you have a strong sense of self-awareness. ConclusionĪs we indicated earlier, being familiar with your feelings can help you in so many ways. ![]() Just remember that the goal is to identify your feelings. Of course, there are many different ways to use a feelings wheel. Look back at what happened and why you felt that way, and list down your thoughts. Once you have figured out the exact word or emotion that you are looking for, check for words with similar meanings and think about whether the word you chose is distinct from the others. As you proceed, take time to internalize which of the resonates with you best.Move outward and check for other words that may be more appropriate in describing what you currently feel.Start at the center and identify the emotion that best describes what you are feeling at the moment.But how, exactly, do you use a feelings wheel? They also help us come up with solutions for dealing with our negative emotions more effectively. How to Use a Feelings Wheelįeelings wheels are beneficial both for kids and adults because they help us understand ourselves better. Did someone say more words? Here you go! This emotion wheel even has phrases to provide you with a more comprehensive description of what you are feeling at the moment.
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