"We can't manage what we don't notice. Start by tracking your emotions in a self-monitoring journal. When you experience strong feelings-positive or negative-write down: Date, time, and situation Your thoughts/emotions at the time Bodily sensations (heart rate, temperature, muscle tension) Emotional intensity (1-100) Urge to avoid the situation (1-100) Actions you considered Actions you took (or avoided) When you have time, try a mindfulness exercise to fully tune into your state: Find a quiet spot to sit or lie down."
"Close your eyes. Focus on your breathing-notice which parts of your body move as you inhale and exhale. Expand your awareness to different body parts to detect sensations or tension. If you start labeling or judging those sensations, acknowledge it and return to observing. If your mind drifts, gently bring your attention back."
"If you have time, aim for 10-15 minutes, a couple of times a day. To make this easier, try habit stacking-while lying in bed, on transit, during a break, or before sleep. When you first try mindfulness, do it when you're not overly anxious."
Self-awareness is the foundational skill for managing emotions and reading others' feelings. Regular self-monitoring journals record date, situation, thoughts, bodily sensations, intensity, avoidance urge, considered actions, and actions taken. Mindfulness practices—sitting quietly, closing eyes, focusing on breath, scanning body sensations without judgment—increase attunement and reduce impulsive responses. Short daily sessions (10–15 minutes) and habit-stacking support consistency. Labeling emotions builds clarity and nuance and helps distinguish similar feelings. Dialectical behaviour therapy–informed tools for awareness, labeling, and regulation strengthen emotion regulation, situational awareness, resilience, and emotional connection with others.
Read at Psychology Today
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