In the vortex of emotions: how can recognizing feelings help regulate them?

20 Dec In the vortex of emotions: how can recognizing feelings help regulate them?

Although the concepts of emotions and feelings are often used synonymously, in psychology they describe different processes. Emotions have a biological origin, they spontaneous, short-term and universally are common to all people. They arise as a reaction to an external or internal stimulus and are often manifested physically.

Feelings is what we feel when we perceive and interpret the emotions that arise within us. They are formed after an emotional experience, when we involve our thought, memories and assessmentsFeelings help us to better understand, reflect on, and express our emotional experiences. They act as "map" of emotions, allowing us to understand why we feel one way or another and what it means for our lives.

Thus, feelings are an important part of personal experience, allowing us not only to experience but also to understand our emotions, and at the same time to get to know ourselves more deeply. However, sometimes recognizing feelings can be difficult. Therefore, in this newsletter, we share advice from specialists from the psychology and psychiatry clinic "Mali būti" on how to recognize a feeling that has arisen and how this can be useful in everyday life.

Why can it sometimes be difficult to recognize a feeling?

Sometimes feelings are complex and unclear at first glance. You may experience a certain emotion, but it's hard to pinpoint what feeling goes with it, or perhaps the feeling itself is complicated, with several components.

What is important here is emotional literacy. Not all of us have a wide vocabulary of emotions, which is why we often say “I feel bad” or “Strange” instead of naming specific feelings. Unfortunately, this does not help us understand the situation and our feelings at all. To make it easier to name the feelings we are experiencing, you can use circle of feelings and emotions:

In the middle of the circle are the six basic emotions according to American psychologist Paul Eckman. Everything else is a feeling that arises from a particular emotion.

This is interesting!

Alexithymia – is a personality trait characterized by difficulty recognizing, expressing, and understanding one's emotions. It is not a mental disorder, but is often seen in conjunction with certain conditions, such as depression, post-traumatic stress disorder, or autism spectrum disorders.

While this trait can make interpersonal relationships and emotional well-being difficult, mindfulness, therapy, and emotional skills training can help you better understand and manage your feelings.

We share the thoughts of two psychologists from the "It's Possible" clinic on how to recognize and be with the feeling you are experiencing:

Jurate Valackaite

Recognizing the feeling and being with it helps you to understand the need behind it. By recognizing what feeling is hiding under the emotion you are experiencing and where it comes from, you can better understand why you are feeling that way and what you can do to neutralize the feeling or how to deal with it.

It is important to stay in the position of an observer for a while, to try to understand what caused the feeling that you want now:

→ Try to name oneself the feeling that arose

→ Notice your body sensations, where and how in my body I feel it

→ Notice what thoughts rises

→ Notice, maybe there is some impulse to act

When you clearly label what you’re feeling, like frustration, your brain can better deal with the feelings you’re experiencing. It’s like telling yourself, “I know what’s going on.” This way, the part of your brain responsible for logical thinking “turns on” and helps you calm down. But if your feelings remain unclear and chaotic, your brain has a hard time dealing with them. When you label a feeling, your brain finds a way to organize it and helps you feel calmer.

Ieva Vasionytė

The STOP technique is a simple and effective way to create a pause between strong feelings and your reactions. This mindfulness tool helps you not only recognize what is happening inside, but also consciously choose how to act next.

STOP technique is mindful awareness a tool used in dialectical behavior therapy to help individuals manage overwhelming feelings and impulsive actions in stressful situations. The STOP technique is an acronym that stands for four basic steps:

• Stop (stop): Stop and stop any current actions. This creates space for conscious decision-making.
• Ttake a breath: Breathe in and out slowly and consciously, focusing on the inhale and exhale. Mindful breathing serves as an anchor to the present moment.
• Ohbserve (observe): Name your body sensations, emotions and feelings, thoughts, what you see around you. Let everything be as it is. This will help you ground yourself, understand why you feel what you feel, and give you some control. 
• Pproceed mindfully: Decide how you want to proceed, what actions would be the wisest.

By stopping, consciously breathing, and observing thoughts and feelings without judgment, a person can recognize and accept their emotions without letting them control them. This helps regulate emotions and allows the person to respond to challenges more clearly and consciously, rather than impulsively.

This is interesting! The STOP technique is particularly useful in interrupting impulsive reactions and reflexive responses to emotional triggers. This is because it disrupts the “autopilot” response cycle and encourages thoughtful, informed decision-making. The STOP technique also plays a vital role in regulating emotions, which is a key component of mental health. With consistent practice, individuals are able to gain greater control over their emotional reactions, which improves interpersonal relationships and personal well-being.

Recognizing your feelings is an essential part of developing emotional intelligence, which allows you to better know yourself, understand how you react to the environment, and how your feelings influence your behavior and relationships. The ability to recognize feelings helps you not only better adapt to life situations, but also consciously regulate your emotions. Recognizing feelings can also be considered a preventive measure that helps you avoid relapse in difficult emotional states or situations. This skill allows you to better understand what is happening inside you and choose the right response. Thus, it is a tool that not only promotes better understanding of yourself and others, but also creates a solid foundation for emotional stability and a healthy response to everyday life challenges.