Emotional Awareness
We provide tools and information to support you in managing your emotions
Emotional Awareness
Understanding our emotions is key to handling how we feel and acting wisely. Emotional awareness helps us know what's going on inside us, but sometimes it's hard to know what to do next. That's where the STOP tool comes in—it's a quick way to pause and think before reacting.
Why It's Important:
Emotional awareness helps us make smart choices about how to respond in different situations. The STOP tool gives us a simple way to take a breather and decide what to do next, especially when emotions run high.
What We Learn About Emotions:
Emotions are like signals telling us what we need or how we're doing. Some feel great, like joy or excitement. Others, like anger or sadness, can be tough. But they all have something important to tell us. By using the STOP tool, we learn to handle our feelings calmly and make choices that help us and others.
Next, we'll introduce you to the emotional wheel, a helpful tool that shows different feelings and helps us understand them better. We'll also teach you about "sitting with emotions," a skill that lets us be okay with feeling whatever we're feeling without judging ourselves. It's all about learning to ride life's waves with grace and understanding.
Daily Journal Activity
Take a moment to check in with your emotions today.
Step 1 - Stop what you are doing and notice your current emotion from the wheel above.
Step 2 - After identifying your feeling, journal by completing the sentence "I am feeling..." followed by a mind dump of your thoughts.
This simple exercise can enhance self-awareness and emotional clarity. Dive into your emotions and embrace the insights they offer. Start exploring today!
Instructions:
- Observe the feelings wheel and select the emotion that resonates with you.
- Start with the emotions in the centre and then check to see if any of the other emotions in the same colour match your feelings more than the centre emotion. If you are unable to identify another emotion stick with the centre emotion.
- Complete the sentence "I am feeling..." based on your chosen emotion.
- Begin journaling by letting your thoughts flow freely.
Case Study: Exploring Anger with the Emotional Wheel
Background:
Sarah is a young professional who has been feeling increasingly frustrated and irritable at work. She finds herself getting angry over small things, like a coworker's comment or a minor setback in a project. Sarah's anger is starting to affect her relationships with coworkers and her overall well-being.
Using the Emotional Wheel:
Step 1: Identifying the Primary Emotion
Sarah starts by recognizing that anger is just one part of her emotional experience. Using the emotional wheel, she identifies anger as her primary emotion, but she knows there may be other feelings lurking beneath the surface.
Step 2: Exploring Secondary Emotions
Sarah takes a closer look at the emotional wheel and notices that beneath anger, there are other related emotions, such as frustration, annoyance, and resentment. She reflects on recent situations that triggered her anger and realizes that underneath the anger, she often feels hurt or misunderstood.
Step 3: Delving Deeper
Sarah decides to delve even deeper into her emotional experience. She considers the root causes of her anger, tracing it back to childhood experiences of feeling overlooked and undervalued. This realization helps her understand why certain situations trigger such strong emotional responses in her.
Step 4: Reflecting on Coping Strategies
Sarah reflects on her current coping strategies for managing anger. She recognizes that she often suppresses her emotions or lashes out impulsively, neither of which is productive. She decides to explore healthier ways of expressing and processing her emotions, such as journaling, talking to a trusted friend, or practicing mindfulness.
Step 5: Integrating Insights into Action
Armed with a deeper understanding of her emotions, Sarah begins to implement new coping strategies into her daily life. She practices mindfulness techniques to stay present and grounded when she feels anger rising. She also starts journaling about her feelings, allowing herself to express and process her emotions in a safe and constructive way.
Conclusion:
Through the process of exploring her emotions with the emotional wheel, Sarah gains valuable insights into the underlying causes of her anger and discovers healthier ways of coping. By embracing emotional awareness, she empowers herself to navigate challenging situations with greater resilience and self-understanding.
Exploring Emotions with the Scale of Consciousness
Introduction:
I am excited to guide you through an exploration of the Scale of Consciousness, a powerful tool created by Dr. David R. Hawkins to help us understand our feelings better.
Activity:
Step 1: Discover the Scale
The Scale of Consciousness categorizes different emotions into levels, ranging from low vibrational states like fear and shame to high vibrational states like love and joy. Take some time to familiarize yourself with the scale and the emotions associated with each level.
Step 2: Reflect on Your Feelings
Think About Yourself: Reflect on your own experiences with various emotions. Consider times when you've felt fear, anger, sadness, or joy. How did these emotions manifest in your thoughts, behaviors, and relationships? Reflecting on your past experiences can help you gain insight into your emotional landscape.
Step 3: Reflect on Childhood
Consider Your Past: Reflect on how you were taught to handle emotions while growing up. Were certain emotions encouraged or celebrated, while others were discouraged or repressed? How did these early experiences shape your relationship with emotions as an adult?
Step 4: Imagine Feeling Better
Visualize Positive Emotions: Close your eyes and imagine yourself experiencing emotions from the higher levels of the scale, such as love, gratitude, and peace. Visualize what it feels like to embody these positive emotions fully. Allow yourself to let go of any lingering negativity and embrace the feelings of upliftment and joy.
Step 5: Make a Plan
Take Action: Now that you've explored the Scale of Consciousness and reflected on your own emotional experiences, it's time to create a plan for incorporating this knowledge into your daily life. Consider setting specific goals for practicing emotional awareness, such as journaling about your feelings, practicing mindfulness techniques, or engaging in activities that bring you joy.
ICEBERG ANALOGY
Understanding Emotions with the Iceberg Analogy: Use the attached worksheet to draw your own iceberg here
Imagine emotions as an iceberg. Just like an iceberg, only a small part is visible above the water, while the majority remains hidden beneath. Similarly, what we consciously feel and express is just the tip of the emotional iceberg. Much more lies beneath the surface, waiting to be explored.
Activity:
Step 1: Discovering Hidden Emotions
Recognize Layers: Consider that beneath the surface of what we express openly, there are deeper layers of emotions. Some feelings might be easy to spot, while others may be hidden or suppressed. Take a moment to think about emotions you might not often acknowledge.
Step 2: Reflecting on Hidden Feelings
Digging Deeper: Reflect on how these hidden emotions affect you. Are there specific situations or triggers that bring them out? How do they influence your actions and relationships? By understanding these hidden emotions, you gain insight into yourself and your behaviors.
Step 3: Bringing Hidden Emotions to Light
Shining a Light: Just as sunlight reveals the hidden parts of an iceberg, acknowledging and accepting your hidden emotions can lead to personal growth. Embrace vulnerability as you explore these deeper layers, knowing that understanding all parts of yourself is crucial for emotional well-being.
Step 4: Integration and Action
Incorporate Awareness: Now that you've explored your emotional iceberg, it's time to use this knowledge in your daily life. Practice mindfulness, communicate openly with yourself and others, and be kind to yourself as you navigate your emotions.
Closing:
Thank You for Exploring: We hope this exploration of the iceberg analogy has helped you understand the complexity of emotions. Remember, emotional awareness is a journey, and each step toward understanding yourself brings you closer to living a more fulfilling life.
MOOD TRACKER
Understanding Emotions with the Iceberg Analogy: Use the attached worksheet to draw your own iceberg here
Imagine emotions as an iceberg. Just like an iceberg, only a small part is visible above the water, while the majority remains hidden beneath. Similarly, what we consciously feel and express is just the tip of the emotional iceberg. Much more lies beneath the surface, waiting to be explored.
Activity:
Step 1: Discovering Hidden Emotions
Recognize Layers: Consider that beneath the surface of what we express openly, there are deeper layers of emotions. Some feelings might be easy to spot, while others may be hidden or suppressed. Take a moment to think about emotions you might not often acknowledge.
Step 2: Reflecting on Hidden Feelings
Digging Deeper: Reflect on how these hidden emotions affect you. Are there specific situations or triggers that bring them out? How do they influence your actions and relationships? By understanding these hidden emotions, you gain insight into yourself and your behaviors.
Step 3: Bringing Hidden Emotions to Light
Shining a Light: Just as sunlight reveals the hidden parts of an iceberg, acknowledging and accepting your hidden emotions can lead to personal growth. Embrace vulnerability as you explore these deeper layers, knowing that understanding all parts of yourself is crucial for emotional well-being.
Step 4: Integration and Action
Incorporate Awareness: Now that you've explored your emotional iceberg, it's time to use this knowledge in your daily life. Practice mindfulness, communicate openly with yourself and others, and be kind to yourself as you navigate your emotions.
Closing:
Thank You for Exploring: We hope this exploration of the iceberg analogy has helped you understand the complexity of emotions. Remember, emotional awareness is a journey, and each step toward understanding yourself brings you closer to living a more fulfilling life.
Mood Tracking: A Guide for Clients
Mood tracking can be a powerful technique for clients who are having difficulty identifying the source of negative emotions. Patterns in moods might be difficult to detect during the hurry of day-to-day life, but they jump out from a completed mood chart.
Instructions:
- Download the Weekly Mood Chart: Begin by downloading the Weekly Mood Chart provided here
- Carry the Mood Chart for Seven Days: Keep it in a convenient location, such as your purse or wallet, so you can easily access it throughout the day.
- Jot Down Notes: In each square of the mood chart, jot down a few notes about your mood. Entries can be as simple as "anxious", "happy", "can't sleep (worrying)", or "neutral". Be honest and specific about how you're feeling in each moment.
- Include Daily Activities: It's important to write down a short reminder of what you did each day alongside your mood entries. This will help your understand your emotional patterns and identify potential triggers or stressors.
- Reflect on Your Entries: At the end of each day, take a few moments to reflect on your mood entries and daily activities. Notice any patterns or trends that emerge, such as certain activities or situations that consistently affect your mood.
- Discuss Your Findings: Bring your completed mood chart to your therapy session, and discuss your findings with your therapist. Together, you can explore the underlying causes of your moods, identify coping strategies, and develop a plan for managing difficult emotions.
Example Entries:
- Monday: Anxious (presentation at work), Neutral (evening walk)
- Tuesday: Happy (lunch with friends), Stressed (traffic jam)
- Wednesday: Can't sleep (worrying about upcoming deadline), Relieved (finished project)
- Thursday: Frustrated (miscommunication with partner), Content (time spent reading)
Conclusion:
By tracking your mood and daily activities, you gain valuable insights into your emotional patterns and triggers. This information can empower you to make positive changes in your life and better manage difficult emotions. Remember to be patient with yourself and celebrate your progress along the way. Your therapist is here to support you on your journey towards emotional well-being.
Mind Dump
Activity: Daily Mind Dump for Emotional Awareness
Overview:
For the next two weeks, commit to doing a daily mind dump either in the morning or evening. This simple exercise will help you declutter your mind, gain clarity on your thoughts and feelings, and understand what triggers you in different situations.
Why It Helps:
By regularly taking the time to empty your mind onto paper, you can identify patterns and triggers that may be causing you stress or discomfort. This increased awareness allows you to address these triggers more effectively and develop healthier coping mechanisms.
How to Do It:
- Choose a Time: Decide whether you want to do your mind dump in the morning to set intentions for the day ahead or in the evening to reflect on the day's events. Find a time that works best for you and stick to it each day.
- Set the Scene: Find a quiet and comfortable space where you can focus without distractions. Keep a notebook or journal handy, or use a digital device if you prefer.
- Start with a Trigger: Begin your mind dump by reflecting on a specific trigger that affected you during the previous day. For example, think about moments when your partner raised their voice or when your boss criticized your work.
- Express Your Emotions: If you're feeling angry, write down the things you wish you could say. Let yourself vent without holding back. If you're feeling sad, allow yourself to express the emotions you want to feel. Don't censor yourself; let your feelings flow freely onto the page.
- Describe the Situation: Write down what happened in the situation that triggered you. Include details like who was involved, what was said or done, and how you felt in that moment.
- Explore Your Reactions: Reflect on your emotional response to the trigger. What thoughts went through your mind? How did your body react (e.g., tension, racing heart)? What emotions did you experience (e.g., anger, sadness, fear)?
- Empty Your Mind: Once you've explored the trigger in detail, continue your mind dump by writing down anything else that's on your mind. It could be tasks you need to complete, worries or concerns, or ideas and insights that come to you.
- Review and Reflect: Take a moment to review what you've written. Notice any common themes or patterns that emerge. Reflect on how you can address these triggers more effectively in the future.
- Set Intentions: As you finish your mind dump, set an intention for the day ahead (for morning sessions) or reflect on one thing you're grateful for (for evening sessions). This helps to end the exercise on a positive note.
Conclusion:
By making daily mind dumps a part of your routine for the next two weeks, you'll gain valuable insights into your triggers and emotional responses. This increased awareness will empower you to navigate challenging situations with greater resilience and self-understanding.