Identifying and labelling emotions

Not everyone is capable of identifying the emotions they are experiencing or able to differentiate between feeling anxious and feeling depressed, for example. Often, we take this ability for granted. Although it seems like it should be easy to recognise our emotions or identify what we are feeling, it is not always the case. However, we must understand how to label and describe our emotions in more specific ways accurately. In this blog post, I will discuss the importance of doing so and provide some tips to help you enhance your emotional vocabulary.

Matthew Lieberman and colleagues have researched affect labelling, that is, labelling emotional experiences. They found that affect labelling helped to manage negative emotional experiences in participants. It also improved the outcome of exposure therapy for public speaking, and the more emotion labels the participants used, the more fear reduction they experienced. Additionally, it was more effective at helping to regulate emotions in those with spider phobias than cognitive reappraisal and distraction.

In her book 'How Emotions are Made', Lisa Feldman Barrett discusses how an interior designer might look at five shades of blue and distinguish azure, cobalt, ultramarine, royal blue, and cyan. At the same time, her husband would call them all blue. She describes this as emotional granularity, the ability to put feelings into words with high specificity and precision. Research in this area has found that people with higher emotional granularity are more flexible when regulating their emotions, are less likely to drink excessively when stressed and are less likely to retaliate aggressively towards someone who has hurt them.

There are lots of ways that you can help yourself to identify and label your emotions. Here are a couple of ways that you can do this:

Emotion Wheel: There are many different emotions that you can experience throughout your life. We are familiar with emotions such as sadness, happiness, joy, excitement, anger, fear, disgust, and shame. However, there are many other emotions, which can be seen on the emotion wheel provided below. It is helpful to have the wheel handy to identify what emotions you might be feeling, especially if you are struggling to put a name to them.

Mapping emotions: I first learned about mapping emotions when I went to see Ruby Wax talk about mindfulness a few years ago, and it also appears in her book 'A Mindfulness Guide for Survival' as an exercise to do. For each emotion, she suggests briefly recalling a time when you felt that way and mapping out where you feel sensations on an outline of a body. For example, when I did this for anxiety, I mapped out areas in my throat, chest and stomach, whilst for happiness, it seemed to show up more in my head, heart and across my shoulders. Once you have some of the more commonly felt emotions mapped out, when you feel emotional, you can take note of the sensations in your body and compare them to your drawings to help you identify the emotion.

Emotional Record: Keep a record of your emotions. Write down what you felt, name the emotion if you can, what its intensity was (out of 100), when it happened and where you were, what you did after you recognised how you felt, and anything else you think might be helpful to record to help you understand your feelings better.

I'm noticing...: In Acceptance and Commitment Therapy (ACT), therapists encourage clients to recognise and name their emotions to accept that they are there and to distance them somewhat. So, for example, an anxious client might say to themselves, 'I'm noticing a feeling of anxiety' or 'There's anxiety'. Distancing from the emotion in this way helps you recognise it as a feeling distinct from you and helps stop it from feeling all-consuming.

Slowing down around emotions: In the case of overwhelm, you may feel a mix of emotions simultaneously, with strong intensity. It can be beneficial to break down the overwhelm; you will then be able to see your emotions. This process makes it easier for you to focus on ways to deal with the specific emotion, and it also makes things feel more manageable to you when you better understand why you feel overwhelmed.

Mindful awareness of emotions: This exercise is quick and easy and can help you become more familiar with your feelings. You can do this with your eyes open or closed. Become aware of the emotion. Try to find words that describe the emotion if you can. It doesn't necessarily have to be the actual name of an emotion. Notice any changes in the feeling and tell what's different, either in your mind or write it down. Describe what that feels like. Notice and describe the quality and intensity of the feeling. Occasionally, another emotion might crop up off the back of the first one, and that's ok; you can explore that, too. You will likely get distracted during this process, especially if you are not used to sitting with your feelings. Remember to stay focused on the emotion and to let any distractions, thoughts or physical sensations go.

In summary, recognising and labelling emotions is vital for mental well-being. Lieberman and Barrett's research underscores the benefits of understanding your emotions better through techniques such as those outlined here, enhancing emotional regulation and resilience. Embracing mindful awareness and distancing from emotions fosters a nuanced understanding of your emotional landscape. Integrating these practices cultivates emotional flexibility and contributes to a healthier relationship with feelings, ultimately empowering you for more informed decision-making and resilient emotional well-being.

References:

Feldman Barrett, L. (2016) How Emotions are Made: The Secret Life of the Brain

Lieberman, M.D., Eisenberger, N.I., Crockett, M.J., Tom, S.M., Pfeifer, J.H., & Way, B.M. (2007) Putting Feelings Into Words Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli. Psychological Science. Volume 18, Number 5