Emotions control how you feel and you can really feel their presence throughout your body. In fact, there are still many people who find it difficult to express their emotions, especially those who worry about being judged, seen as weak, and considered to have no self-control when showing their emotions to others. are you one of them? If so, try learning the ways to express the emotions listed in this article. Especially because expressing emotions is very useful for building more positive relationships with other people, fulfilling life satisfaction, and improving your mental and physical health.
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Method 1 of 3: Recognizing Emotions
Step 1. Find out why you are hiding your emotions
Chances are, you have a good reason (that you may not be aware of) for not showing your emotions in public. Maybe you grew up in an environment where the expression of your emotions was limited or you simply chose to suppress strong emotions so you don't have to deal with the consequences.
Think about the tragic things in your life that are still holding you back. Are you afraid to talk about these things? Understanding the reasons for your reluctance to express emotions can help you express them later in life
Step 2. Understand the basic forms of emotion
Humans have six basic emotions, namely happiness, sadness, fear, anger, surprise, and disgust. To express yourself properly, you first need to recognize each emotion and understand how to express it.
- Positive emotions include happiness and surprise. Happiness is usually accompanied by a sense of security and satisfaction and will be felt throughout one's body. Meanwhile, the shock is usually accompanied by a small jolt in the head and chest area.
- Negative emotions include anger, disgust, sadness, and fear. Anger is usually accompanied by a burning feeling that travels from your shoulder blades to the back of your head. Nausea, which is often very pronounced in the stomach, will often make you feel nauseous. Sadness is usually accompanied by a feeling of tightness in the chest area. Meanwhile, someone who is afraid will usually sweat profusely, his heart rate increases, and his breath feels heavy.
Step 3. Understand how emotions affect your decisions
Neurological research shows that emotions influence the decision-making process. Without being based on emotions, it is almost impossible for someone to be able to position himself in a topic. After understanding the relationship between emotions and the decision-making process, it is hoped that it will help you to become more aware of emotions in the future. Trust me, it will be very profitable for you.
When you feel anxious after making a work-related decision, it could be that the decision was made without proper consideration. Once you become aware of your anxiety, it will help you to make better decisions based on logic
Step 4. Acknowledge and be aware of every emotion you are feeling
Whenever you feel something, stop for a moment and ask yourself, “What emotion am I feeling?”. If you start to feel restless during a meeting at work, take a moment to notice that a new feeling has arisen. Don't ignore or hide it. Remind yourself that these emotions are legitimate and justified. After that, label it “sad”, “happy”, etc. for each emotion by writing it down on a piece of paper or on your phone.
Encourage yourself to be constantly aware of the emotions you are feeling. Over time, you will get used to it. Say to yourself, "I can feel this way" and "I admit I feel this emotion."
Step 5. Acknowledge that sometimes your emotions are to blame
After acknowledging that you feel something, accept that feeling and the consequences that come with it. Take responsibility for all your emotional responses. That way, you can improve or change it to be more positive in the future.
For example, if you are sad and take it out (in a negative way) on those closest to you, acknowledge and account for the emotional response. Meet the person you are venting from and convey your apologies. Also explain that you are doing this because you are emotional
Step 6. Share your emotions with others
Once you understand and recognize your emotions, start sharing them with others. With great consideration, choose people who will listen to your outpourings that day. Share all the positive and negative emotions you feel; also convey how you deal with each of these emotions. After sharing it, it's likely that your thoughts and feelings will become clearer as you gain additional perspective from that person. Trust me, you will feel more relieved after doing it.
- If you still feel uncomfortable when you have to share your emotions with those closest to you, try joining a therapy process. Experts can not only help ease your fear of being judged by those closest to you, but will also help you express your emotions and understand the root cause of your difficulties with expression.
- There's no need to feel ashamed or guilty when it comes to expressing emotions to others or asking a psychologist for help. Learn to express emotions in a positive way with the help of a mental health professional.
Method 2 of 3: Preparing to Show Emotions
Step 1. Watch your favorite movie or television series and note the various emotions that arise in it
If you can feel your emotions but have a hard time expressing them, try learning how actors express their emotions on screen. These actors are people who have been specially trained to express emotions. Most likely they will show an exaggerated expression. Take advantage of this to observe their external expression of each different emotion.
The Notebook, Marley and Me, The Shawshank Redemption, Blood Diamond, and The Pursuit of Happiness are quality films that require the actors to express various types of emotions throughout the film
Step 2. Record each of your emotional responses
Noting the movement of emotions can help you become aware of them later on. Write down how you feel and what ways you choose to express those emotions. For example, you might write, “Today I feel happy after chatting with my wife. To express my happiness, I smiled at him and hugged him tightly.”
The emotions and responses you write down can also serve as “learning materials” that you can revisit from time to time, especially when you find it difficult to express emotions
Step 3. Predict how you will feel in future situations
Think about how you will react to a condition that will occur in the future, then think about other emotional responses that could arise in that situation. For example, next week your cousin is getting married. In an instant you may be feeling stressed or frustrated at the thought of meeting new people at the wedding. After predicting the reaction, try to think of another emotional response that fits the situation; for example, you're bound to feel happy for your cousin too and a little excited about the chance to meet new people.
Predicting your feelings will help prepare you for any emotions that will arise. If you have prepared for emotional responses, you will indirectly feel more prepared when those emotions do arise
Step 4. Build your empathy
It is important that you learn to empathize with others; Thus, it is hoped that you will be more sensitive to the emotions and feelings of others. Expressing emotions is easier when you are able to feel something for the other person. Listen when other people are talking and try to create an emotional connection with them. Use your imagination to imagine what other people are experiencing and feeling.
- Try volunteering at an orphanage, nursing home, or soup kitchen for disaster victims, and try talking to people whose lives aren't as fortunate as yours. Observe the way they express their emotions and use that as your guide in the future.
- Read a book and imagine yourself in someone else's shoes. Pick a book you've read or want to read, pick a favorite character or two in the book, and try to put yourself in their shoes. Imagine the various conditions that each character goes through, imagine how they feel.
Step 5. Learn to show emotions in the mirror
Stand in front of a mirror, prepare a list of the emotions you want to practice, and learn to make the correct facial expressions for each one. Learn the movement of muscles around the face, eyes, and mouth for each of the different expressions. Also learn the right hand movements for each type of expression.
When you are learning to startle, for example, widen your eyes naturally and place your palms over your mouth
Method 3 of 3: Showing Emotions in Front of Others
Step 1. Show your emotions to the right people
You don't have to show emotion to everyone you talk to. If you're used to hiding your emotions, you may feel embarrassed or helpless when you have to express your emotions for the first time in front of other people. Therefore, make sure you show it in front of friends and relatives who will appreciate your efforts to change and will not judge you.
Step 2. Be “more” emotional when communicating with other people
When conversing with others, display exaggerated facial expressions, hand gestures, and emotional responses. If you've already reached "emotional peaks," later on you will find it easier to control those emotional responses.
- When you do, you may feel embarrassed or stupid. But believe me, as long as you express these “excess emotions” to the right people, you will be fine and feel the positive impact.
- Be careful when you decide to overexpress. Make sure you have thought through your emotions and actions before showing them to others. If you want to show your anger excessively, make sure that you don't come across as antagonistic or dangerous in the future. Show your emotions with great care!
Step 3. Cry if you are sad and laugh if you are happy
Any emotion will feel stronger when accompanied by a certain behavior, even if that behavior is not your natural response. You can "fake" tears when you're feeling down. This action will increase your level of sadness and strengthen your emotions. It could be that you will actually be encouraged to actually cry or at least show emotions that are stronger than usual.
Often, emotions lead to certain desires (fear leads to a desire to fight or anger to a desire for revenge) that you have no control over. If at any time this unexpected desire takes over your mind, don't ignore it, hide it, or fight it. Instead, you need to strengthen and expel those desires. Make sure you keep yourself in control when you do it
Step 4. Make physical contact to help you express your emotions
Sometimes, physical touch can say more than verbal expression. Recent research has shown that humans have a natural ability to interpret emotions only through physical touch.
- When someone makes you happy, put your hand on their shoulder. On the other hand, when someone annoys you or annoys you, squeeze their arm.
- Not everyone likes to be touched. Physical touch that is not done properly and not addressed to the right person can actually lead to misunderstandings. Before giving a touch, first identify the nonverbal signals they give; analyze whether they are more or less willing to accept physical touch. Also make sure you do it fairly and politely.
Step 5. Identify the appropriate level of emotion for each situation
There are some situations that don't need to be filled with emotion, such as in an office meeting. Meanwhile, there are also some situations that require emotional contributions, such as when you are communicating with your partner. Evaluate each situation to determine what level of emotion you need to show.
