The emoji sentence reads: “I feel ... “ .
Saying how you feel using an emotion sentence is a powerful skill that allows you to practice naming the emotion and its cause - the thought that triggers it - quickly and efficiently, without getting lost in the story. It helps you to know what you need to feel better. Sometimes you will need to take an action, such as setting boundaries. Other times you will choose to focus on a thought that makes you feel better.
How to do it
- Identifies, what you feel and why, without getting lost in the story.
- Recognise that, naming your emotions and the reason for them, you can understand faster what you need to feel better.
- Saki “I feel...” not “I am...”, to understand that experiencing emotions, but you are not your emotions.
- Be aware that thoughts trigger emotions, and you can choose which thoughts to focus on.
- Admit that you can feel better by taking concrete steps and action, to meet your need.
- Loud say your emotion sentence, to develop communication skills, build confidence and move closer to action.
Important questions
Using this technique, you can ask yourself some questions in parallel that may help:
What is the strongest or loudest emotion I am feeling right now?
Can I feel it in my body?
Can I take any action to meet this need?
Is it possible to look at this situation in a way that makes you feel better?
To learn how to be aware of and manage emotions, join the IDARTO Centre for the ”Skills for Change” activities” or psychological techniques for the video library “Psychologist in your pocket”.
Source: Adapted from Pillars4Life - Thriving in the Face of Cancer, Intervention manual (2008))