Emotional awareness is a skill—one that, like any other, takes time to develop. As uni students, it’s common to get caught up in the demands of assignment deadlines, work and social responsibilities, leaving little room to focus on how we’re feeling.
But here’s the thing—many of us struggle with identifying and expressing how we feel. Being aware of your emotions isn’t just about recognising when you’re stressed or overwhelmed—it’s about understanding why you feel that way and learning how to express those emotions in a healthy manner.
And while it might sound simple, knowing how to do this can make a huge difference in how we handle stress, maintain relationships and take care of our mental health. So, let’s take a deep dive into how you can recognise and express your emotions to your loved ones in a productive way.
Why it’s important to identify your feelings
Imagine this: You’ve had a rough day. You missed your bus, forgot an assignment and a friend cancelled on your plans. You feel tense and irritated, but when someone asks you what’s wrong, you just shrug and say, “I’m fine.” Sound familiar?
A lot of us tend to bottle up our emotions, sometimes without even realising it. But the more we push down our feelings, the harder they become to manage. Recognising what you’re feeling allows you to understand yourself better and take steps to improve your mental and emotional wellbeing. It can also help you communicate more effectively with others, which can strengthen your relationships and reduce misunderstandings.
So how do you identify your feelings?
How do you go from “I feel bad” to actually knowing what’s going on inside your head? It starts with tuning into your emotional state. Here are a few steps to help you get started in better identifying your feelings:
- Pause and check-in: When you’re feeling off, take a moment to pause and really check in with yourself. What’s happening in your body? Are your shoulders tense? Is your heart racing? Physical symptoms can often be clues to underlying emotions.
- Label your feelings: Instead of just saying, “I’m stressed,” try to dig deeper. Are you feeling anxious, frustrated, or maybe overwhelmed? Giving your feelings specific labels can help you understand them better. Sometimes using assistance, like The Feelings Circle, can help you pinpoint exactly what you’re feeling.
- Notice patterns: Do you often feel irritated before exams? Or maybe you get anxious when you haven’t had enough sleep? Noticing patterns in how you feel in certain situations can help you understand why certain emotions come up—and how to handle them better next time.
- Ask yourself why: Once you’ve identified a feeling, ask yourself why you’re feeling that way. For example, “Why do I feel angry right now?” Maybe you feel frustrated because you’ve been putting off an assignment, or you’re upset about a disagreement with a friend. Understanding the root cause can help you find solutions.
Now that you’ve identified your feelings, how do you express them?
Bottling up emotions can lead to stress and resentment, but expressing them in a healthy way can help you feel heard and understood. Here’s a few ways you can begin to express your emotions:
- Talk to someone you trust: Whether it’s a close friend, family member, or even a counsellor, having someone to talk to can make a world of difference. Be open about what you’re feeling and don’t be afraid to be vulnerable. Sometimes, just saying things out loud can help you feel lighter.
- Use “I” statements: When expressing emotions, especially in conversations with others, try using “I” statements instead of “you” statements. For example, “I feel upset because I didn’t get a chance to explain my side” is more productive than, “You never listen to me.” This helps prevent the other person from feeling defensive and keeps the conversation constructive.
- Write it down: If you’re not ready to talk about your feelings, journaling can be a great outlet. Writing down your thoughts and emotions can help you organise them and understand yourself better.
- Express your emotions through action: Sometimes, words aren’t enough. You can express emotions in other ways, too—like through art, exercise or music. Getting your emotions out through creative outlets can be just as effective as talking about them.
Identifying and expressing your feelings isn’t always easy, but it’s an important skill that will help you navigate the ups and downs of all aspects of your life. The more you practice recognising and communicating your emotions, the better you’ll get at managing them. And remember, it’s okay to feel whatever you’re feeling—whether it’s joy, frustration, sadness or excitement. Your emotions are valid, and learning how to express them is all part of taking care of yourself and your wellbeing.
Mental Health Week is a celebration dedicated to raising awareness about mental wellbeing, encouraging social connection, reducing the stigma around mental health and promoting prevention strategies to keep our communities healthy.
