Permanently Happy

Becoming attuned to the language of emotions can help you better manage them, reduce anxiety, and feel more in control. By focusing on how your body responds to different emotions, you can gain a deeper understanding of yourself and your reactions.

The Four Feeling Groups

To begin, let's categorize our emotions into four primary groups: mad, sad, glad, and scared. Each group represents a broad range of emotions that share similar physical responses.

• Mad: This includes anger, frustration, and irritation.
• Sad: Feelings of loss, disappointment, and grief fall into this category.
• Glad: Happiness, joy, and peace are part of this group.
• Scared: Fear, anxiety, and worry belong here.
  
  

By identifying which group your current emotion belongs to, you can start to notice the physical sensations that accompany it.

The Body's Response to Emotions

Our bodies react to emotions in distinct ways. By paying attention to these responses, you can become more aware of your emotional state and learn to manage it better. Let's explore how to do this with a practical exercise focusing on the 'mad' feeling group.

Exercise: Mapping Your 'Mad' Feelings

1. Identify a Trigger: Think of a situation or person that makes you feel angry or frustrated. It could be something recent or a recurring issue.

2. Close Your Eyes: This helps minimize distractions and allows you to focus inward.

3. Observe Your Body: As you think about the situation:

• Is your body temperature rising?
• Are your heartbeats faster or slower?
• How is your breathing? Is it shallow or deep? Fast or slow?
  
  

For example, when I think about something that makes me mad, my body temperature rises, my heart beats faster, and my breathing becomes shallow and rapid.

Practicing with Other Feelings

Once you've practiced with the 'mad' feeling group, try the same exercise with 'sad,' 'glad,' and 'scared.' Notice how your body's responses vary with each emotion:

• Sad: Do you feel a heaviness in your chest? Is your breathing slower and deeper?
• Glad: Perhaps you experience a lightness or warmth spreading through your body.
• Scared: You might notice tension in your muscles and quick, shallow breaths.
  
  

Why This Matters

Understanding your body's responses to emotions can help you recognize and process your feelings more effectively. This awareness is a crucial step in emotional regulation, a skill that can help reduce anxiety and improve your overall well-being.

Practical Applications

• Mindful Breathing: Use your breath to manage intense emotions. If you notice shallow breathing when you're angry, consciously slow it down to calm your mind.
• Emotional Journaling: Write down your observations about how your body reacts to different emotions. This can help you track patterns and triggers over time.
• Physical Relaxation: When you feel your body tensing up due to fear or anger, practice relaxation techniques like progressive muscle relaxation to ease the tension.
  
  

What to Remember

Your body is a powerful tool for understanding your emotions. By tuning into its signals, you can gain insight into your feelings and learn how to manage them more effectively. Remember, this is a practice, and like any skill, it gets easier with time and attention.

— Sandro Formica, PhD

Founder of Permanently Happy (questions at [email protected])

Keynote Speaker | Transforming Leaders & Organizations Through Positive Leadership & Personal Branding | Director, Chief Happiness Officer Certificate Program