“Feel your emotions” is advice that doesn’t seem like advice. Sherlock, that’s ridiculous. We’re all wired to feel emotions, just like we breathe, digest food, and pump blood through our veins without thinking about it. And that’s true. We ride the waves of emotion on autopilot because life is overwhelming and seeing what’s bubbling up under our subconscious can threaten the delicate balance of things.
Unfortunately, Results Decades of suppressed emotions can manifest in a variety of physical and psychological conditions, from autoimmune problems to high blood pressure to cancer. In my 20s, my therapist told me that if I didn’t manage my stress, my body would find a way to manage it. I could feel the emotions or face bigger, more debilitating turmoil in the future.
When I turned 39, those words carried even more weight. My cholesterol was slowly rising, I was feeling lethargic and lethargic, and most of all, I felt trapped by my habits. I was too exhausted to use my willpower to force myself to give in. I had no more energy to fight or run away. And I had no idea where to start releasing the pressure valve without blowing up my life.
Dealing with my big emotions
I blew up a part of my life in a sense. I “quit” Wit & Delight in its old form so that I wouldn’t feel the shame of failure. In the most difficult and disorienting moments, a little voice told me to write. If there’s one thing I can do today, it’s writing.
Writing, through this essay and the practice of journaling in the morning, helped me process what was unfixable in my mind. On paper, the problem seemed smaller. I could see where I was lying to myself and not being able to face the truth. I could see where I needed to love and be compassionate to the parts of myself that were completely terrified. It was easier to stay in the dark when I kept everything in my head. It was easier to hate myself. When the words hit the page, I was able to see my pain, feel compassion for my pain, realize that my experience connected me to others, and acknowledge that I was feeling the truth as a result.
I realized that whenever we react deeply to something, whether it be joy, anger, envy, disgust, we feel that emotion because we care. Whatever it is, it matters to us. And I found that really beautiful. For the first time, I realized that my emotions were not something to be afraid of, but were signals that showed me the way home.
I realized that whenever we react deeply to something, whether it be joy, anger, envy, disgust, we feel that emotion because we care… That was the first time I realized that my emotions were not something to be feared, but rather signals guiding me home.
When I look back at my old journals, I often find myself writing the same thing over and over again, in circles. I was processing my thoughts without considering the emotions I was experiencing in my body as a result.
Today I’m going to write about a more focused way to journal, one that focuses on your emotions. I want to share with you what I have learned that has changed my perspective and my life because I listened to those stupid “non-advice” words and started writing what I could face and what was true.
If you’re looking for a new journal, try one of these:
An Emotion-First Approach to Journaling
Many journaling practices focus on thoughts, but I’ve gotten the most out of my journaling practice when I look beyond my thoughts. emotion I need to let go. I’ve often been ashamed of my emotional reactions to things that happen in my life, but it’s shameful to keep those feelings bottled up. Journaling provides a safe place to express and process your emotions.
When I start with what’s going on in my body, I can access information that I wouldn’t have access to when I’m in my head. Whatever it is that’s swirling around in my mind, processing the resulting emotions and moving them through me ultimately helps me get through it.
My Journaling Prompts for Processing Emotions
Start by responding to the prompts. How are you feeling now? If you want to focus on a specific situation in your journaling, respond to prompts instead. How does my body feel when I think about something that bothers me?
Then ask yourself: Where in my body do I feel that sensation? Do you feel pressure in your chest? Right shoulder? Under your collarbone? How does it feel? Electric current? Hard lump? Sticky, watery, tingly? Give the feeling a full physical description. Assign attributes like weight, color, texture, smell. There are no wrong answers.
Then answer the prompts. What is this feeling trying to tell me? What does it want me to know right now?
Give your emotions a voice. Let them speak to you without judgment. After they do, appreciate what they have come out. Witness what they are trying to tell you. Don’t try to give them meaning, fix them, or push them away.
When you start with what’s going on in your body, you gain access to information that your mind can’t.
Journaling takes practice
If this process feels overwhelming or you have a hard time letting go of your emotions, remember this: journaling takes practice. It will only get better over time. I recommend doing this once a day for a week, ideally in the morning (or when you are usually most alert). Throughout the week, when you notice something that triggers you, instead of pushing it away, write down the thoughts or feelings that come to mind. You can then review them later in your journal.
At the very least, consider that what you consciously feel is the tip of the iceberg of what you unconsciously experience. Avoiding emotions is a form of control. Clinging to what hurts means changing and letting go of what hurts means entering an unknown part of ourselves, an unknown future where we are not sure what to expect. So be kind to yourself. It may seem easy, but most of us have been conditioned to suppress the truth of our emotions. As a result, we block out our incredible inner wisdom and deeper connection to the world around us.
Kate is the founder of Wit & Delight. She is currently learning how to play tennis and is Testing the limits of her creativity. Follow her on Instagram @withanddellight_.
