Emotion identification is about reflecting and giving a label to what we are feeling in the present moment. This is one of the first steps in emotional regulation. This habit is widely used in Dialectical-Behavioral Therapy (DBT).
- May improve mood
- May decrease stress
- May improve emotional regulation
- It can help improve relationships
- May decrease anxiety
- May help prevent mental illness
When you’re feeling something, follow these steps:
- Take a moment for yourself.
- (Optional) Find a private place.
- Focus on your feelings and try to give them a name:
- Identify the cause of that emotion. Ask yourself, what happened before you felt this?
- (Optional) Write down in your journal the emotion or emotions you felt and what happened before them.
- When we know for sure what we are feeling, the tension decreases and this improves the mood.
- Emotional regulation is being able to feel without being overwhelmed. Using emotions as a compass for our needs. When we have the ability to identify what we are feeling, this process improves.
- People who correctly identify what they feel communicate better and are more assertive with others.
- If emotions are not identified, this can lead to chronic stress or anxiety and be a risk factor for mental illness.
1-2 times per week
Whenever you feel very stressed
At first, it can be frustrating and difficult to separate what you feel.
May cause higher anxiety at first.
- Learn about specific emotions and their causes to improve identification.
- Talking about your emotions to other people may increase the benefits.
- This technique is different from CBT Labeling because it focuses on all emotions, not just the negative ones.
- Emotional dysregulation is related to disorders such as panic attacks, alexithymia, personality disorders, self-injury, anxiety disorders, depressive disorders, manic symptoms.