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10 Ways to Understanding Your Emotional Response

Rebecca Bennington Blog Picture

10 Ways to Understanding Your Emotional Response

Steps to recognize, accept, and navigate your feelings

Photo by Mitch on Unsplash

Understanding your emotional response involves recognizing, accepting, and analyzing your feelings.

1. Recognize Your Emotions
Start by acknowledging that you’re having an emotional reaction. Try to name the emotion you’re feeling — whether it’s sadness, anger, happiness, or something else. Identifying your emotions is the first step toward understanding them.

2. Accept Your Feelings
Accept your emotions without judgment. Understand that it’s normal and human to experience a wide range of emotions, and having these feelings does not make you weak or irrational.

3. Reflect on the Cause
Think about what triggered your emotional response. Sometimes the cause is obvious, but other times it might require some reflection to understand the underlying reasons for your feelings.

4. Analyze Your Physical Response
Emotions often have a physical component. Notice any physical sensations that accompany your emotions, such as a faster heartbeat, tension, or a change in breathing patterns. This can help you become more aware of your emotional reactions in the future.

5. Consider the Context
Your environment and current circumstances can greatly influence your emotions. Reflect on whether your emotional response is being affected by stress, people around you, or specific events.

6. Express Your Emotions
Find a healthy outlet for expressing your emotions. This could be talking to someone you trust, writing in a journal, or engaging in a creative activity. Expressing your emotions helps prevent them from being bottled up and can offer new insights into what you’re feeling.

7. Practice Mindfulness
Mindfulness techniques, such as meditation or focused breathing, can help you stay present and grounded. This can make it easier to observe your emotions without getting overwhelmed by them.

8. Seek Patterns
Over time, try to identify patterns in your emotional responses. Are there specific triggers that consistently evoke a strong emotional reaction? Understanding these patterns can help you prepare for and manage your emotions more effectively.

9. Learn Coping Strategies
Develop strategies to manage your emotions, especially if they’re intense or difficult to handle. This might include relaxation techniques, distraction methods, or seeking support from professionals if needed.

10. Be Patient with Yourself
Understanding your emotional responses is a journey that takes time. Be patient and compassionate with yourself as you learn more about your emotions and how to manage them.


It’s important to find approaches that resonate with you and your experiences.

Self-Reflection Questions

  1. What emotions have I felt most strongly this week/month, and why?
  2. How do I react to stress or conflict, and why do I think I respond that way?
  3. What situations make me feel happiest, and why?

I’m Desiree and it’s a pleasure to meet you!

Thank you for taking the time to read my article. I hope you’ll consider following and subscribing so I can share other articles on trending topics, writing, ultra running, and personal growth lessons I’m learning on this rollercoaster called life. So far, it’s been one hell of a ride.

Life Coaching
Self Help
Self Improvement
Emotional Response


Desiree Haros


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