How to Identify Your Emotions - How to Feel Your Feelings

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 23 March 2023

⏱️ 11 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Download the free emotions tracker here: https://courses.therapyinanutshell.com/pl/2147588374 Check out the how to Process Emotions Course here: https://courses.therapyinanutshell.com/emotion-processing So how do you feel your feelings? How can you identify your emotions? What do you do when you don’t know what you’re feeling? In this video I’m going to teach you 4 ways to tune into your emotions, and these are things I use all the time in therapy to help my clients get better at feeling. 00:00 How to identify your emotions 01:19 Emotions are fundamentally physical 01:35 Emotions are fundamentally physical 03:20 Tune into your emotions and sensations 04:24 4 Principles from Mindfulness 07:04 Use Emotion Charts to Identify Emotions 07:58 Track your emotions to get practice identifying them 08:48 Draw your emotions to identify them Want help to stop beating yourself up? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co... Support my mission on Patreon: https://www.patreon.com/therapyinanut... Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes... Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/c... If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Transcript

Click on a timestamp to play from that location

0:00.0	Understanding mental health struggles can be tough. That's why I created therapy in a nutshell
0:05.1	to help make complicated therapeutic topics easy to understand and learn. I'm Emma McAdam, a licensed
0:11.5	marriage and family therapist, and this is the Therapy in a nutshell podcast. These episodes
0:16.5	don't replace the need for mental health professionals or the advice given by doctors, but
0:21.4	they provide options, resources, and skills that can help you in your journey to better your
0:26.8	own mental health or help those around you who may be struggling. If you want to find more resources
0:33.0	or if you want to learn about courses I offer on specific mental health topics, please stop by my website at therapy in an nutshell.com. Now, let's jump in to this week's skill. If you want to become more emotionally intelligent, you've got to be able to know what you're feeling. Now, this is not the same as knowing why you're feeling that way, which is insight, or knowing what to do about it, that's important too.
0:55.0	But knowing what you're feeling is really important. It's like starting where you're standing.
0:59.0	Now, many people don't know what they're feeling. They literally can't tell you what emotion they're having.
1:05.0	They might feel numb or disconnected, or you can't tell the difference between feelings and thoughts and sensations. And then some
1:12.7	people just don't have the words for emotions. Another thing that a lot of people do is intellectualized.
1:17.7	They try to think their way out of feelings. Now, when you don't know what you're feeling,
1:22.6	you often feel a sense of powerlessness. You might feel confused or be reactive to emotions that you can't identify.
1:29.5	When you know what you're feeling, you can choose what to do with those feelings and you'll have a greater sense of peace and control in your life.
1:37.3	So how do you feel your feelings? What do you do when you don't know what you're feeling?
1:41.3	In this video, I'm going to teach you four ways to
1:44.6	tune into your emotions. And these are things that I use all the time in therapy to help my clients
1:49.3	get better at feeling. Okay. So number one is get into your body. So we're going to learn by doing.
1:56.5	I'm going to have you try this weird thing with me. I don't want you to start until I tell you to.
2:06.9	But what I'm going to have you do is go ahead and find a wall and press your back into it and then try to put your legs at a 90 degree angle and hold it, right? I'm asking you to do a wall sit.
2:12.4	Now, if you don't have a wall, just go ahead and do a deep squat.
2:18.3	Okay, you didn't think that we were just going to intellectualize about this, did you?
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Therapy in a Nutshell -Emma McAdam, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Therapy in a Nutshell -Emma McAdam and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.