Emotion Processing and Naming Your Emotions

Introduction to Secondary Trauma

• Encounter with a therapist friend:
  • Friend struggling with burnout due to a client with trauma.
  • Termed her experience as secondary trauma.
• Impact of identifying the emotion:
  • Simple labeling (secondary trauma) provided clarity.
  • Resulted in the friend taking steps to resolve her feelings.
  • Rediscovered joy and passion after addressing the emotional issue.

Importance of Identifying and Naming Emotions

• General Awareness:
  • Many people are aware of emotions but fail to define or explore them.
  • Undefined emotions lead to reactive and impulsive behaviors.
• Necessity of Naming Emotions:
  • Helps transition from vague feelings to actionable clarity.
  • Using accurate emotion words enables better emotional control.

Changing Life with Words

• Power of Language:
  • Words can significantly impact how we process and change emotions.
• Benefits of Journaling:
  • Keeping a journal of emotions can change brain chemistry and improve emotional processing.

Skill #1: "Name It to Tame It"

• Using Emotion Words:
  • List of emotion words or charts can be useful.
  • Interventions in therapy often start with naming emotions.
  • Expressing or writing emotions helps them dissipate.

Common Missteps in Emotion Expression

• Misidentification:
  • Using thoughts instead of emotions (e.g., "I feel like the world is a terrible place").
  • Correct use: "I feel worried," "I feel scared."
• Identity vs. Experience:
  • "I am" makes it an identity (e.g., "I am depressed").
  • "I feel" reflects a temporary state (e.g., "I feel sad").
• Vagueness:
  • Less specific emotion words are less effective.
  • E.g., use specific words like "irritated," "annoyed," "furious."

Brain Mechanics of Emotion Processing

• Upstairs vs. Downstairs Brain:
  • Upstairs: rational thinking, planning (frontal cortex).
  • Downstairs: emotional reaction, survival response (limbic system).

Practical Activities and Homework

• Daily Mood Tracking:
  • Track emotions every day for a month using a mood tracker or app.
  • Notice both loud and subtle emotions.
  • Write down multiple emotions if felt simultaneously.
• Setting Goals:
  • Set three goals for the emotion processing course.
  • Recommended watching a video on setting helpful goals.

Conclusion

• Regular Practice:
  • Noticing and expressing emotions leads to emotional clarity and better decision-making.
  • Align actions with personal values by understanding emotions fully.
• Call to Action:
  • Check out additional resources, set reminders, and start tracking emotions.