How to feel your feelings?

by | Nov 16, 2023

In the journey of self-discovery and emotional well-being, understanding how to feel your feelings emerges as a crucial and transformative aspect. In this comprehensive guide, we will delve deep into the realm of emotions, offering insights, strategies, and expert advice to empower you in your quest to connect with and process your feelings effectively. Whether you’re someone who frequently suppresses emotions, struggles with emotional numbing, or simply desires a more profound emotional connection, this article is your compass to navigate the intricacies of your inner world.

Table of Contents

What Are Feelings, Exactly?

Feelings, at their core, are the intricate tapestry of human experience. They are the raw and unfiltered responses we have to the world around us and the events unfolding within our lives. Feelings can be vast and varied, encompassing a spectrum that ranges from joy to sorrow, from love to anger, from anticipation to fear.

While we often use the terms “feelings” and “emotions” interchangeably, there is a subtle distinction between the two. Emotions are the initial, instinctive reactions we have to stimuli, whereas feelings are the conscious, cognitive interpretations of those emotions. In other words, emotions are the first draft, and feelings are the edited version that our minds comprehend.

The Dangers of Emotional Suppression

At some point in our lives, many of us have grappled with the dilemma of how to feel your feelings. Surprisingly, a significant number of individuals find themselves veering towards the perilous path of emotional suppression. This obdurate act involves forcibly burying or disregarding our feelings, convinced that by doing so, we can rid ourselves of discomfort or vulnerability. However, the price we pay for this temporary solace often leads to a myriad of long-lasting ramifications, both emotionally and physically.

Emotional Suppression and its Consequences

Foremost among the detrimental effects of emotional suppression is its correlation with heightened stress. When we repetitively repress or avoid acknowledging our feelings, the resulting build-up of emotional tension can elevate stress levels to an unnerving extent. Consequently, this augmented stress burden leaves us more susceptible to grappling with mental health conditions, such as anxiety and depression.

Such stringent suppression doesn’t stop at the mental frontier. Paradoxically, burying emotions deep within can manifest physically. One might experience troubles such as bodily aches, chronic fatigue, or the ever-exasperating gastrointestinal issues. All these exemplify the intricate ties that exist between our emotions and our physical well-being, painting a stark picture of the undeniable interconnectedness between the two realms.

The Cost of Emotional Numbing

Relatedly, in the process of emotional suppression, there’s often a pronounced numbing of our overall emotional landscape. Rather than selectively suppressing only distressing feelings, we might inadvertently dampen even those emotions that hold the potential for abundant joy or profound connection. In this way, the act of numbing whittles away at the vibrancy of life, rendering it a mere existence devoid of the rich tapestry of emotions that make it worth living.

The Liberating Effects of Emotional Awareness

Arriving at the crossroads of introspection, one can clearly discern the transformative role emotional awareness plays. Unlike the act of suppression or numbing, this directive serves to shine the spotlight on our emotional experiences, allowing us to acknowledge, accept, and, importantly, fully understand the myriad of emotions we encounter on this intricate journey of life. And the benefits of venturing down this path are abundant, transcending the mere processing of feelings to permeate our entire being and the world we inhabit.

Fostering Emotional Resilience

Embracing emotional awareness can be likened to the act of building robust emotional fortifications. As we engage with our feelings, navigating the complex web of emotions that weave through our lives, we inadvertently equip ourselves with the invaluable tools to withstand the inevitable storms. This emotional resilience doesn’t grant us immunity from the travails of life but empowers us to gracefully endure and emerge stronger from the challenges that life throws our way.

Enhanced Self-Understanding

Moreover, this journey into the heart of feelings acts as a lens, enabling us to see ourselves with greater clarity and depth. As we explore the vast repertoire of emotions within us, we get a better understanding of our fears, our dreams, and the motivations that make us the unique individuals we are. This heightened self-knowledge, in turn, becomes the catalyst for making informed choices, nurturing healthier relationships, and crafting a life in sync with our truest essence.

Improved Emotional Health

Stepping back to the physical realm, where once emotional suppression cast its shadow, the advent of emotional awareness brings forth a renewed dawn. Studies reveal that those who wholeheartedly embrace their feelings, who remain consistently engaged with their emotional states, often report a significant reduction in anxiety and a more tangible elevation of their general mood. This insight underscores the profound impact that heightened emotional awareness, and its consequent benefits, can have on our holistic well-being.

Tuning In: The Art of Interoception

Ensconced within the vast ocean of emotional awareness lies the vital beacon of interoception. Often heralded as the sixth sense of emotions, it can be seen as the inherent ability of our body to relay informative signals about how we’re truly feeling. Crucially, for those seeking to tap into the deep wellsprings of emotion, honing this sense becomes paramount.

Recognizing Physical Sensations

Interoception sets the stage by connecting us intrinsically with our body, serving as a conduit for communication between our emotional and physical states. It enlightens us about those often-overlooked physical cues, like the clenching of a fist in anger or the queasiness of butterflies in anticipation. Paying attention to these unspoken signals unlocks a treasure trove of emotional surpluses, ensuring we’re more in tune with our innermost states.

Mindfulness and Interoception

Mindfulness emerges as a steadfast ally in this journey. With its unwavering gaze on the present moment, it acts as a facilitator, directing us to focus on the nuanced sensations and multifarious emotions that are unfolding within us presently. The act of mindful interoception, particularly when we’re fully present with ourselves, offers a profound sense of grounding, enhancing our understanding of those feelings and enabling their more instinctive and authentic expression.

Practicing Body Scans

Further honing this sixth sense, the simple yet powerful act of regular body scans offers tangible benefits. By actively surveying the body for subtle or intense physical sensations, one fosters a deeper somatic awareness. This, in turn, strengthens the mind-body connection, heightening overall emotional acuity and paving the way for a more harmonious coexistence between our emotional and physical realms.

Cultivating Self-Compassion: A Necessary Step

Embedded within the fabric of emotional well-being is the indomitable spirit of self-compassion. Integrating self-compassion into our daily lives becomes a beacon of hope, illuminating the path to genuine self-acceptance and nurturing a fertile ground for harmoniously connecting with our deepest emotional reservoirs.

The Essence of Self-Compassion

At its core, self-compassion embodies the gentle art of treating ourselves with the same tender care, understanding, and benevolence that we would effortlessly extend to a cherished friend. It doesn’t seek to diminish the validity of our feelings or cast judgment on our emotional experiences. Instead, it offers a nurturing embrace, acknowledging that all feelings are valid, and all individuals are deserving of kindness, even to themselves.

Self-compassion involves three key elements:

  1. Self-Kindness: This component encourages us to be understanding and gentle with ourselves, especially in moments of emotional turmoil. It’s a reminder that it’s okay to feel what we’re feeling, and we don’t have to be our harshest critic.
  2. Common Humanity: Recognizing that we are not alone in our emotional struggles is essential. Understanding that everyone experiences a range of emotions and that our feelings connect us to the shared human experience can help alleviate the isolation often associated with strong emotions.
  3. Mindfulness: Being aware of our feelings without judgment is a critical aspect of self-compassion. It involves observing our emotions with an open heart and without trying to suppress or deny them.

Self-Compassion and Emotional Resilience

When we cultivate self-compassion, we fortify our emotional resilience. Instead of battling our feelings or attempting to suppress them, we approach them with a sense of understanding and self-care. This approach allows us to process our emotions more effectively and with less resistance, ultimately contributing to greater emotional well-being.

Practical Strategies for Cultivating Self-Compassion

There are various techniques and exercises that can aid in developing self-compassion. These may include daily affirmations, self-compassion journaling, or guided meditation practices focused on self-kindness and self-acceptance. Finding the methods that resonate with you and incorporating them into your daily routine can be transformative in nurturing your emotional landscape.

The Power of Positive Emotions: Not Just “Good Vibes”

While much attention is often given to the exploration of challenging emotions, it’s equally important to acknowledge and embrace the positive emotions that enrich our lives. These emotions, which encompass feelings of joy, gratitude, love, and contentment, are not mere fleeting moments of happiness but potent catalysts for holistic well-being.

The Science of Positive Emotions

Research in the field of positive psychology has shown that cultivating positive emotions can have a profound impact on our mental and physical health. Positive emotions broaden our perspective, enhance creativity, and build enduring psychological resources that help us cope with adversity.

Additionally, experiencing positive emotions can counteract the effects of negative emotions. For example, moments of joy can help alleviate stress, and practicing gratitude can foster a more optimistic outlook, even in the face of challenges.

Cultivating Positive Emotions

There are various practices and strategies that can help you cultivate positive emotions in your life. These may include:

  1. Gratitude journaling, where you regularly write down things you’re grateful for.
  2. Engaging in activities that bring you joy and fulfillment.
  3. Practicing mindfulness and savoring the present moment.
  4. Cultivating positive relationships and connections with others.

By consciously incorporating these practices into your daily routine, you can amplify the presence of positive emotions in your life and enhance your emotional well-being.

Emotions, both positive and negative, can sometimes become overwhelming, leaving us feeling like we’re caught in a tempest of feelings. Learning how to navigate these storms is an essential skill on the path to emotional mastery.

Recognizing Emotional Overwhelm

The first step in dealing with emotional overwhelm is recognizing when it occurs. This may manifest as a feeling of being “flooded” with emotions, an inability to think clearly, or physical sensations such as a racing heart or shallow breathing.

Practical Strategies for Managing Emotional Overwhelm

When you find yourself in the midst of emotional overwhelm, there are several strategies you can employ to regain balance:

  1. Deep Breathing: Taking slow, deep breaths can help calm your nervous system and reduce the intensity of overwhelming emotions.
  2. Grounding Techniques: Grounding exercises, such as focusing on the sensations in your body or engaging your senses by touching, smelling, or tasting something, can bring you back to the present moment and reduce emotional intensity.
  3. Self-Compassion: Remind yourself that it’s okay to feel overwhelmed and that you’re not alone in experiencing strong emotions. Treat yourself with kindness and understanding during these moments.
  4. Seek Support: Don’t hesitate to reach out to a trusted friend, family member, or therapist when you’re feeling overwhelmed. Talking about your emotions with someone you trust can provide comfort and perspective.

These strategies can help you navigate emotional overwhelm and prevent it from becoming a persistent obstacle on your journey to emotional mastery.

Channeling Your Feelings: From Expression to Art

Feelings are a wellspring of creative energy. Learning how to channel your emotions into creative expression can be a powerful way to process and transcend your feelings.

Creative Outlets for Emotional Expression

There are countless creative outlets through which you can express your emotions:

  1. Art: Painting, drawing, sculpting, or any form of visual art can provide a cathartic way to convey your feelings.
  2. Writing: Journaling, poetry, or storytelling can help you explore and articulate your emotions in words.
  3. Music: Playing a musical instrument, composing music, or simply listening to music that resonates with your emotions can be deeply therapeutic.
  4. Movement: Dance, yoga, or any physical activity that allows you to move your body can help release pent-up emotions and promote emotional well-being.

Engaging in these creative outlets not only allows you to express your feelings but also provides a sense of accomplishment and self-expression that can contribute to your overall emotional health.

Unleashing Emotional Intelligence in Relationships

Emotional intelligence, the ability to recognize, understand, and manage your own emotions while also being attuned to the emotions of others, is a cornerstone of healthy and fulfilling relationships.

The Importance of Emotional Intelligence

Emotional intelligence is essential in relationships because it enables you to:

  1. Communicate Effectively: Understanding your own emotions and those of your partner allows for more open and constructive communication.
  2. Resolve Conflict: Emotional intelligence helps you navigate conflicts with empathy and understanding, leading to more positive resolutions.
  3. Build Trust: Being emotionally attuned to your partner fosters trust and emotional intimacy in the relationship.

Developing Emotional Intelligence

Developing emotional intelligence is an ongoing process that involves self-awareness, self-regulation, empathy, and effective interpersonal skills. It can be cultivated through practices such as self-reflection, active listening, and seeking feedback from trusted individuals.

Embracing emotional intelligence can profoundly enhance your relationships and contribute to a more fulfilling and harmonious life.


In the journey of embracing and mastering your emotions, you’ve explored the essence of feelings, the dangers of emotional suppression, the liberating effects of emotional awareness, the art of interoception, the importance of self-compassion, the power of positive emotions, navigating emotional overwhelm, channeling your feelings into creative expression, and unleashing emotional intelligence in relationships.

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Frequently Asked Questions

What if I have difficulty identifying my emotions?

If you struggle to identify your emotions, consider keeping a feelings journal or seeking guidance from a therapist or counselor who can help you explore and understand your emotional experiences.

Is it possible to become too emotionally aware?

While emotional awareness is generally beneficial, it’s essential to strike a balance. If you find that you are becoming overly preoccupied with your emotions to the detriment of other aspects of your life, it may be helpful to seek support or practice mindfulness to maintain balance.

Can emotional mastery improve my mental health?

Yes, emotional mastery is closely linked to improved mental health. It can help reduce symptoms of anxiety, depression, and other mental health conditions by allowing you to process and manage your emotions effectively.

How can I develop emotional awareness?

Developing emotional awareness involves self-reflection, mindfulness, and practicing emotional intelligence. You can start by paying attention to your feelings, thoughts, and bodily sensations.

What are some practical techniques for managing overwhelming emotions?

Practical techniques for managing overwhelming emotions include deep breathing exercises, grounding techniques, self-compassion practices, and seeking support from trusted individuals.

Is it normal to experience a wide range of emotions, including negative ones?

Yes, it is entirely normal to experience a wide range of emotions, both positive and negative. Emotions are a natural part of the human experience, and they provide valuable information about our inner world.

Can I learn to control my emotions?

While you can learn to regulate and manage your emotions, complete control over them may not be possible or healthy. The goal is to develop skills to respond to emotions in a healthy and constructive way rather than suppress or deny them.

How can I improve my emotional intelligence in personal relationships?

Improving emotional intelligence in personal relationships involves active listening, empathy, and effective communication. It’s about understanding and respecting your own and others’ emotions.

What resources are available for further exploring emotional mastery?

There are various resources, such as books, online courses, workshops, and therapy, that can help you delve deeper into the practice of emotional mastery. Seeking guidance from professionals or experts in the field is also beneficial.

What’s Next: Embracing Emotional Mastery

Now that you’ve gained insights into the world of emotions and embarked on a journey toward emotional mastery, what’s next? Continue your exploration and growth by diving into the following resources:

  1. How to Feel Your Feelings: A Deep Dive into Emotional Mastery
  2. Understanding Physical Anxiety Symptoms Without Feeling Anxious
  3. What Does Depression Feel Like? Exploring the Emotional Landscape of Depression

These articles provide valuable insights and strategies to further enhance your emotional well-being and continue your journey toward mastering your emotions.

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