Get used to the idea of emotional complexity. When we feel upset, we're not feeling one single emotion. We are usually experiencing a blend of many emotions.Training ourselves to look for and see this emotional complexity is key to better understanding ourselves when we’re upset and moving on in a healthy way.

Clarify your emotions 

Practice distinguishing how you feel physically from how you feel emotionally. Because many negative emotional states develop out of a misinterpretation of a physical feeling.It’s dangerous to assume that physical feelings and emotional feelings are always related. Sometimes a headache is just a headache.

Feel your emotions physically

We all tend to have a particular emotion that they’re especially afraid of and try to avoid.Identifying your own personal emotional kryptonite is important because many of our bad decisions and ill-advised behaviors are actually the results of trying to avoid particularly uncomfortable emotions.

Learn your Emotional Kryptonite

It means that we have a good understanding of how we feel emotionally.

Emotional clarity

<ol><li>Label the emotion. When you notice yourself feeling badly emotionally, simply describe what the emotion is that you’re feeling (sad, anxious, frustrated, etc.).</li><li>Acknowledge the discomfort. Acknowledge that it’s okay to feel that way even emotionally if it feels uncomfortable or painful.</li><li>Accept the emotion. Accept that the emotion is with you and that you can still proceed with life despite having that emotion.</li></ol>

Validate your emotions

Use plain language. The more fluent you are with real emotional language, the more clearly you will be able to think about how you’re feeling.

Label your emotions 

Emotions don’t actually last very long. It’s in the nature of emotions to be intense but fleeting:<ul><li>If you feel upset emotionally, notice what the dominant emotion you’re feeling is.</li><li>Rate the intensity of that emotion on a scale from 1 to 10.</li><li>Set a timer on your phone for 3 minutes.</li><li>Now go about whatever it is you were doing, trying your best not to think about that emotion.</li><li>When the timer goes off, re-rate your emotion on a scale from 1 to 10.</li><li>Repeat 2 more times.</li></ul>

Time your emotions

Emotional clarity means that we have a good understanding of how we feel emotionally. This is a surprisingly rare skill. Most of us spend decades of our life learning to think more clearly. But how many of us were trained to clarify and understand our emotions and moods?

Emotional clarity

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