If you’re feeling well… like you don’t even know what you’re feeling, you’re not alone. We’re learning to navigate and adapt in real time to a world that feels foreign.

It’s normal to feel adrift, to run the gamut of emotions, and experience conflicting emotions sometimes simultaneously. Especially strong negative emotions, they can feel like they overtake us, inhabiting our body without our permission.

The first step in any kind of emotion regulation strategy is awareness. We must recognize that we are having an emotional experience and then discern what, exactly, we are feeling. Anger, frustration, and fear all feel bad, but they are very different emotions that should prompt different responses if we are trying to help ourselves feel better.

Mental health professionals suggest that simply naming our emotions, bringing awareness to how we are feeling, can be a first step in coping with emotional upheaval.

Simply naming what you are feeling attenuates negative emotional experiences. Taking a moment to name what you’re feeling forces you to pause.

Shifting to an “Observer” perspective can be enough to break the powerful hold the emotion has over you, turning the out-of-control feeling into a strong-but-manageable feeling.

If you often feel tongue-tied when it comes to describing your emotions, consider consulting an emotions wheel, start in the middle and work your way out figuring out what labels do and do not fit what you’re feeling.

Once we’ve named our emotions, here are some tools to help to manage them:

Self CompassionKristin Neff, who pioneered the field of self-compassion research, identifies three components of self-compassion: mindfulness, recognizing the common humanity of your experience and offering yourself kindness. Here is an example of how to use them in practice, you might say to yourself, “I am feeling anxiety about whether my family will get sick. (Mindfulness) This is a normal reaction to this situation. Lots of people are also experiencing this same type of anxiety (common humanity). I wish peace for myself (kindness).

Journaling – Thousands of studies have been conducted on journaling’s relationship to mental health by Psychologists such as James Pennebaker, and meta-analyses confirm a small but robust effect: writing about our feelings improves well-being. For more great tips on Journaling, see our blog post: Journaling 101.

Please take care of yourself during this time and don’t add to your distress by judging yourself harshly for your emotional responses. The goal here is non-judgmental awareness, knowing what you are feeling so you can move forward from a place of self-understanding.

Be well.

Other Blog Posts

Lose Weight Vanciuver - Ideal Protein Diet

Weight Loss Coaching Burnaby to Canada Wide

Our Beginnings in Burnaby - Weight Loss Clinic Opens In 2011 we opened a little weight loss clinic at the local family chiropractic clinic on Hastings St in Burnaby, BC. We were open 2 hours a week on Tuesdays evenings. Louise Francis was our first client who started...

Learning My Unique Macro Code

by Zan Romeder - weight loss coach since 2011 and owner of Vital Body Weight loss is awesome. But what is truly awesome is knowing what to eat, enjoying what you eat and maintaining your weight. Now that is the miracle. When I started with Ideal Protein back in 2010 I...

How to Lose Weight when you are Crazy Busy

Weight loss when busy can be hard, but it doesn’t need to be. No doubt about it—losing weight requires a time commitment. But if you’re like most of us, the daily stresses of everyday life may have you wondering how you’re going to find that time. If this sounds like...

How To Avoid Falling Victim To A Weight Gain “Trigger”

Somewhere along the way you fell victim to a “trigger.” You stepped onto your bathroom scale and did a double-take when you saw the numbers had moved up. After all, you thought you were doing everything right! You made changes in your lifestyle, right-sized your...

Chipotle Chile Salmon with Summer Chopped Salad

Salmon is full of great fats and with a salad you are getting a perfect meal. Phase 1 recipe that can easily be modified to phase 2 and 3. Ideal Protein takes you on a lifelong wellness journey.

Healthy Weight Loss - Zan

Sunday Explorations – Sunday Sept 25 2022

Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.

Cold Rotini Salad on Spinach

This phase 1 recipe is ready in under 20 minutes. Serves 1. Refreshing, filling and easy to make ahead of time.

beyond phase 1 series

Sunday Explorations – Cravings! July 24th 7:30pm

Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.

beyond phase 1 series

Sunday Explorations – June 19 7:30pm

Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.

beyond phase 1 series

Sunday Explorations – May 29th 7:30pm

Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.

Beef, Asparagus and Red Pepper Roll Ups

Filling, healthy and phase 1 approved.

Turkey Taco Salad

This phase 1 recipe is ready in under 20 minutes. Serves 1.

Healthy Weight Loss with a Coach = Success!

We can help you reach your weight loss goals if you are ready.

Book a free online consultation to virtually meet with a Certified Vital Body Weight Loss Coach who will show you how our weight loss program works.