Identify and name your emotions with precision — from the broad to the beautifully specific.
Putting an accurate name to your emotion is the first step towards understanding it
Move from a broad feeling to a precise emotion — greater specificity brings greater clarity
Explore what triggered the feeling, where you feel it, and what it might be telling you
Understanding your emotions helps you choose how to respond rather than just react
Start by noting the situation. Then choose your broad core emotion — once you select it, two more layers of options will appear to help you pinpoint the precise feeling. Finally, answer the reflection questions. Take your time: finding the right word for an emotion can itself be therapeutic.
Briefly describe what has just happened or what is happening right now. This gives context to the emotion.
Which of these broad categories best captures what you are feeling right now? Trust your gut — go with your first instinct. Once you choose, more specific options will appear below.
Now that you have named your emotion, explore it more deeply with these reflection questions.