You can talk about your feelings with enough practice; Even if it is not easy for you at first. Emotions are an important part of who you are, but they can be messy, complicated, and downright confusing at times. Knowing how to name and talk about your feelings is an important part of developing emotional health.
You don't have to go through the process of identifying your feelings alone. Paul Ekman, a leading psychologist and researcher in the field of emotions, reviewed the opinions of more than 100 scientists and used their opinions to develop What is known as the Atlas of Emotions.
This The interactive tool divides emotions into five main categories:
Remember that this is only one way to categorize emotions. For example, a 2017 study found that there are 27 categories of emotions; But Ekman's concept of five basic types of emotions provides a good framework for breaking down the complexity of different types of emotions. In the rest of this article from BingMag, we will take a look at each of these five categories.
People usually like to feel happy and relaxed. you usually express these feelings by smiling, laughing, or joking.
You may feel pleasure when you:
- feel close to people you care about. and you communicate.
- You feel safe and relaxed.
- You are doing something that gives you sensory pleasure.
- You are drawn to an activity.
- You feel relaxed and happy.
How do we talk about it?
Some words you can use to describe different types of pleasure are: From:
- sense of relief
if pleasure and The emotions associated with it seem out of reach, try to explore how other emotions might be getting in the way, such as:
- Not focusing on what's happening in the present
- low or anxious mood
- How do past events affect who we are today?
Everyone gets sad sometimes. This feeling may be related to a specific event, such as loss or rejection. But in other cases, you may not know why you're feeling sad.
How to talk about it?
When you're sad, you might describe yourself as:
- Dissatisfied li>
It is possible to remove sadness It can be difficult, but depending on your situation, these tips may help:
- Mourning; Mourning is part of grief. When you're trying to recover from the grief of a loss, separation, change, or failure to achieve a goal, acknowledging the loss can help you accept it and move on. Everyone grieves in their own way, so do What feels right to you. It may help to talk about your pain, but it may also help to spend some time reflecting on your feelings or expressing them creatively.
- Do something meaningful;> Doing something to help others or contribute to society can help you connect with other people more. If you have recently lost a loved one, finish a project that was important to them or devote time to a cause they were pursuing.
- Call for help; That's easier said than done when you're at a low point. Try to remember the people in your life who care about you and who might want to help you.
If your grief is ongoing or has a significant impact on your life. If it affects your daily life and makes it difficult for you to work, continue your education, or maintain relationships, it may be best to talk to a therapist. /li>
Fear happens when you have some kind of Feel threatened. Depending on the perceived threat, fear can range from mild to severe. Keep in mind that the level of fear you feel does not always correspond to the severity of the threat. For example, if you live with anxiety, you may feel fearful about situations that actually pose little risk.
How to talk about it?
Fear can make you feel:
- Getting nervous
- Getting excited
- Getting scared
- Getting anxious
- Getting scared
- Getting desperate
Fear is a perfectly normal feeling and probably saved your ancestors' lives from death many times. There are things you can do to manage this feeling:
- Confront the fear instead of avoiding it; If you fear something, whether it's a serious issue, meeting With new people or even driving, it's natural to want to stay away from the source of your fear. But this can often make your fear worse. Instead, try to face your fear calmly. For example, if you are afraid of driving, get back into your car and drive again immediately.
- Distract yourself from your fear; Sometimes fear can be so overwhelming. It's hard to think about anything else. But rumination, or thinking the same thoughts over and over again, can have a negative effect on your emotional state. It can also make fear worse. If you feel fixated on a source of worry or stress, try doing something that distracts you. Listen to an audiobook or podcast, cook with a new recipe, or go for a walk or run with energizing music.
- Look at your fears rationally; Think about your fears for a moment. Is there anything you can do about them? Can your fears really hurt you? If your fear comes true, what's the worst that could happen? What do you do then? Knowing how to deal with your fear can help you feel less afraid.
Consider working with a therapist who can help you manage your fears. Issues such as:
- cases of panic
- 13 common but wrong ideas about mental health Yes
Anger usually happens when that you are experiencing some kind of injustice. This experience can make you feel threatened and unable to defend yourself. Many people view their anger as a negative factor, but it's a natural emotion that can help you know when a situation is dangerous.
How to talk about it?
Words you may use when experiencing anger are:
There are many ways to deal with anger, many of which can benefit you and those around you. The next time you find yourself angry, try these tips for more effective anger management:
- Relax; When you feel frustrated, put some distance between yourself and others. An uncomfortable situation can help you avoid spur-of-the-moment reactions or outbursts of anger. Try going for a walk or listening to a relaxing song. When you are calm, take a few minutes to think about What made you angry. Does this situation have another point of view? Is there anything you can do to make it better?
- Express your anger in a constructive way; To avoid conflict, it can sometimes be better than talking about Avoid your anger. Internalizing can seem like a safe strategy, but your anger can escalate and you may end up holding a grudge. This can affect your interpersonal relationships as well as your emotional well-being. Instead, take time to calm down if you need to, and then try to express your feelings calmly and respectfully.
- Focus on finding a solution; Cope with Anger is often difficult because it makes you feel helpless. Trying to solve the problem that is making you angry can help reduce that frustration. you may not be able to fix every situation that makes you angry, but you can usually make it better.
Everyone gets angry from time to time. But if you feel that you have trouble controlling your anger, a therapist can help you develop effective ways to deal with these feelings.
You usually experience disgust as a reaction to unpleasant or unwanted situations. Like anger, disgust can protect you from things you should avoid, but disgust can cause you to dislike certain people or situations that aren't necessarily bad for you.
How to talk about it?
Disgust may make you feel the following:
Disgust can happen as a natural response to something you don't like. In some situations, you may want to work on or overcome your disgust. These strategies can help you:
- Practice compassion; you usually feel uncomfortable when faced with things you fear or are unfamiliar with. For example, many people dislike being around sick people. If you feel uncomfortable thinking about sick people, try spending time with or helping a friend or loved one who is not well. It's important to take steps to protect your health, so first make sure their illness isn't contagious.
- Focus on your behavior, not the other person; if someone If you care that he does something that annoys or disgusts you, you may disapprove and react by withdrawing, pulling away, or getting angry. Instead, try talking to the person. For example, if your sister smokes, avoid loud coughing or snide comments about the smell of tobacco. Instead, tell him that cigarette smoke makes you feel sick and that you're worried about his health. Suggest that she leave or work with her to find help.
- Expose yourself slowly; some things may upset
you. . Maybe you can't stand any kind of reptile but
you wish you could try gardening. To overcome your
aversion to worms, you might start by reading about
them and seeing pictures of them. If you're worried about
them getting on your hands, you can use gardening gloves. If
you don't like watching them move, you can watch
short videos about worms to get used to them before seeing
them in real life. If you feel a strong sense of disgust
yourself, talk to a therapist about your feelings.
Even if you're not sure exactly what's behind your disgust, a
therapist can help you work through it in positive ways.
Feelings can be complicated. Some may be strong, while others seem mild in comparison. you may feel conflicting emotions at any given moment, but emotions can serve a purpose, even when they are negative. Instead of trying to change the emotions you experience, consider how you react to them. It is usually the reactions that create the challenges, not the emotions themselves.This article is for educational and informational purposes only. Be sure to consult an expert before using the recommendations in this article. For more information, read BingMag's disclaimer.