How To Get In Touch With Your Emotions - A Guide To Feelings

Note: This article has been updated and edited (June 2025) to include the most current and relevant information available.

We’re not always encouraged to get in touch with our emotions. We are taught to turn a happy face to the world, keeping up the facade displayed on our social media pages. We often feel pressure to put on a front for “likes” so we show people the fun vacations and the pretty food, not the crying baby or the embarrassing work meeting. It’s seems important to show our best selves to others and to appear strong, independent, and upbeat.

We then fall into the trap of comparing our real lives with “highlight reels” of others on social media all while feeling pressure to keep up our own “everything is great” exterior. Sometimes though, these images we portray to others don’t show the whole picture. We might be depressed or have a bad day or lose a job. This all leads to us to potentially feel isolated from other people. So what is the importance of both understanding and sharing our emotions?

How to Get in Touch with Your Emotions

You may be wondering, “How do I start to feel my feelings?” Becoming emotionally aware involves actionable steps that can enhance your emotional intelligence. Here are effective strategies to help you on your journey:

1. Name Your Emotions

Start by identifying not just the obvious feelings like anger, happiness, and sadness but also the more nuanced emotions. Emotions like shame, anxiety, or boredom can often be overlooked. Utilize a mood chart or thesaurus to expand your emotional vocabulary.

2. Correctly Identify Your Feelings

Many people confuse anger with deeper emotions such as sadness or embarrassment. It’s essential to dig beneath the surface to understand what’s truly driving your reactions. This practice helps you to feel your feelings authentically.

3. Track Your Emotions

Pick a specific emotion like “joy” and track it throughout your day. Note the situations that trigger your feelings, who you’re with, and the intensity of the emotion. This method can provide insights into how to cultivate positive experiences and avoid those that lead to emotional numbness.

4. Seek Support

If confronting your emotions feels overwhelming, remember you’re not alone. Reach out to trusted friends, counselors, or support groups. Sometimes, talking it out can help you navigate through the murky waters of emotional awareness.

5. Express Yourself

Once you’ve identified and tracked your emotions, the next step is to share them in healthy ways. Engaging in activities like exercising, journaling, or creating art can serve as effective outlets. This not only helps you process your feelings but can also foster deeper connections with others.

6. Listen to Your Body

Take a moment to pause and reflect on your physical state. Emotions often manifest as physical sensations. By tuning into your body’s signals—such as tightness or agitation—you can gain clarity about what you’re feeling and learn how to navigate through emotional numbness.

Why Is Emotional Awareness Important?

Emotional awareness is a crucial skill that many people overlook. Studies indicate that only 1 in 3 individuals can accurately identify their feelings. Recognizing and understanding your emotions can prevent feelings from being bottled up, leading to emotional breakdowns and unhealthy coping strategies such as addiction or negative relationships.

The Myth of Negative Emotions

Many believe that only positive emotions like happiness are acceptable. However, emotions such as anxiety, sadness, or anger serve vital purposes. They can highlight unmet needs or frustrations. Recognizing the value of all emotions, rather than labeling them as negative, is key to emotional health.

Navigating Emotions as a Teenager

For teenagers, grappling with complex emotions can be particularly challenging. It’s essential to understand that this is a common experience. Using the tools outlined above, such as journaling and speaking with adults, can help teens learn how to get in touch with their emotions effectively.

Strengthening Relationships Through Emotional Awareness

Talking openly with your partner about emotional expressions fosters intimacy. Recognizing that each partner may express feelings differently can lead to better communication and understanding within relationships.

Recognizing and learning how to feel your feelings is vital for personal growth and well-being. Whether you’re struggling with emotional numbness or seeking to enhance your emotional intelligence, embracing your feelings can lead to healthier relationships and a more fulfilling life. Remember, emotional awareness is a journey, and each step you take brings you closer to understanding yourself better. Our therapists can help you learn to get in touch with your emotions, develop insight, become less numb, and live a more full enriching life. Reach out today by filling out the contact form to learn more about how therapy can help.