Label it
Your emotions are not something to be ashamed of; you don’t have to control them or hide them away. Your feelings are something to learn from and work with.
One of the most helpful tools to use is called The Feelings Wheel, a tool developed by Dr. Gloria Wilcox to help people to understand and label their feelings.
Extensive research has found that labeling your emotions is one of the best things you can do to improve your mental health. Studies from UCLA and other institutions have found that putting your feelings into words makes them easier to cope with. For example:
Rating your anger on a scale of 1-5 reduces your heart rate, a measure of distress.
Describing your emotions when dealing with a phobia increases your courage in facing it.
Adding a label to an emotion (like "that's sadness" or "this is fear") decreases the activity in your amygdala, which is where your fight-or-flight response comes from.
The next time that you’re feeling overwhelmed by your emotions, try using the New Happy feelings wheel. You can download it here, where you'll also find a full guide on how to use it and helpful tips for understanding and managing your emotions.
Learning how to treat yourself with greater compassion — no matter what you're feeling — is one of the most important happiness skills there is.
The Definitive Guide to Happiness
A groundbreaking new approach based on a decade’s worth of research and brought to life with beautiful artwork, New Happy shows you the proven path to happiness.
