Emotional Awareness: Recognizing Your Emotions and Their Effects

knowing yourself is the beginning of all wisdom — Aristotle

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Photo by Linus Nylund on Unsplash
  1. Form a question around the trait. For example: “On a scale of 1–10 with 10 being highest, how patient am I?”
  2. Answer the question about yourself: For example “5”.
  3. Try to understand your self-assessment by probing further. For example: “Why not 4 or 6?”
  4. Write down the names of 3 people you trust to be honest with you.
  5. Explain that you are following an exercise to improve your self-awareness. Ask each individual the question(s) in step 2. Write down their answer.
  6. Ask each individual the follow-up question in step 4. Write down their answer.
  7. Compare your self-assessment with that of your confidants.
  1. Pick a topic that triggers you. For example: Opposing political view.
  2. Find an article or video that argues in favour of the opposing political view.
  3. Read the full article or watch the whole video. You should feel triggered — i.e. experience some level of frustration or annoyance.
  4. Write down the name of at least one emotion that you feel. If you can note down two or three, that is even better. For example “Disturbed”.
  5. Break down each emotion, one at a time: “Why did I feel disturbed? What moment in this article or video triggered this emotion?”. Write down the reasons.
  6. Read the article or watch the video again, and as each emotion begins to surface, identify and name it in your head. For example “I am currently feeling disturbed because that reporter said…”
  7. Note how you feel each time you finish naming the emotion and breaking it down.

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