Feb 17

Feb 17 Feeling Overwhelmed By All Your Emotions?

If you’re struggling with your emotions and feel overwhelmed, you’re not alone. Maybe you’ve experienced that undefinable mix of stress, sadness, and frustration that leaves you confused and unsure of what to do next.

One idea that might help is learning to name your emotions. We’ve found that it’s one of the most powerful steps you can take to reduce emotional overwhelm and regain clarity. By understanding your emotions, you can create space to process them and build confidence in managing life’s challenges.

In this post, we’ll explore why naming your emotions matters, how it helps you feel less overwhelmed, and simple steps to get started today.

1. Why It’s Hard to Name What You’re Feeling

When life feels overwhelming, it’s easy to get lost in all your emotions, as one big, messy, confusing bundle. Often, we lump everything under broad labels like “angry” or “stressed,” but these words don’t fully capture what’s happening inside.

The problem is vague emotional labels can leave you stuck. Are you “angry” because you feel “disrespected,” or “sad” because you feel “disappointed”? Getting specific about your feelings—known as emotional granularity—can help you untangle this confusion and feel more in control.

2. How Naming Your Emotions Helps Reduce Overwhelm

Struggling with emotions often comes down to feeling like they’re bigger than you can handle. Naming your emotions, however, creates an immediate sense of relief and control.

Here’s why naming your emotions works:

It Reduces Emotional Intensity:
Studies show that labelling emotions activates the brain’s regulatory systems, making them feel less overwhelming.
It Guides Your Next Steps:
Once you name your emotions, you can address what’s behind them and take meaningful action.
It Gives You Clarity and Confidence:
Understanding your emotional state helps you make better decisions and communicate more effectively.

Think of it like putting labels on boxes during a move—what once felt chaotic starts to feel manageable.

3. A Simple Practice to Find Emotional Clarity

If you’re feeling overwhelmed right now, try this three-step practice to help you find clarity:

1. Pause and Observe:

Take a moment to sit quietly and notice what’s happening in your body. Do you feel tightness in your chest, butterflies in your stomach, or heaviness in your shoulders? These physical sensations are clues to your emotions.

2. Name Your Feelings:

Challenge yourself to go beyond “sad” or “stressed.” Use specific words like “overwhelmed,” “disheartened,” or “resentful.” Tools like an Emotions Wheel or books like Atlas of the Heart can help expand your language.

3. Rate the Intensity:

On a scale from 1 to 10, how strong is this emotion? This step helps you understand whether immediate action is needed or if it’s something to observe and let pass.

By practicing this regularly, you’ll become more confident in identifying and managing your emotions.

4. Emotional Granularity in Everyday Life

Imagine you’ve had a tough day at work. Instead of saying, “I’m so stressed,” you take a moment to dig deeper. Maybe you realise you feel “underappreciated” because your efforts weren’t recognised, or “anxious” because you missed a deadline.

Once you pinpoint your feelings, it’s easier to take action. You might decide to have a conversation with your manager or set clearer boundaries to protect your time. This clarity helps you move forward instead of staying stuck in emotional overwhelm.

5. Why Expanding Your Emotional Vocabulary Is Life-Changing

Building your emotional vocabulary isn’t just a skill—it’s a way to change how you experience life. When you can name your feelings with precision, you unlock the ability to:

Reduce emotional overwhelm.
Communicate effectively in relationships.
Develop resilience and manage stress.

The more you practice, the easier it gets. Over time, you’ll find yourself navigating emotions with confidence and clarity, even in challenging moments.