Emotions = Information

Emotions are simply information that invites us to check-in with ourselves, much like a check-engine light in a car. Emotions are neither good nor bad. The judgement of emotions is a social construct usually learned in childhood.

Part of healing is learning to notice and check in with your emotions to inform your behavior. Part of growth is acknowledging your emotions without treating them as instructions or allowing them to run your behavior.

Next time you feel an emotion, pause and name that emotion. “I am feeling disappointed”. As you check-in with yourself, get curious and ask what is leading to this emotion? What is this emotion trying to tell me? “I am disappointed because my plans got cancelled and I was really looking forward to getting out of the house.” “My disappointment is telling me that it would be beneficial for me to connect with friends or loved ones”.

The disappointment is not an instruction to lash out on the friend that cancelled. Instead, the disappointment is information to tell you that you are looking for human connection or something fun to do. Lastly, create a plan. “I am going to call a different friend or make plans for tomorrow night.'' 

1. Pause and name the emotion

2. Check-in and get curious

3. Create a plan