How To Express Your Feelings –

Dr. Ankit Sharma, PhD

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How to Express Your Feelings

Remember how in Spiderman 2 (2004), Dr. Otto Octavius said, “Love should never be a secret. If you keep something as complicated as love stored up inside, it could make you sick.” Though he was talking to Peter Parker about love, he emphasized How to Express Your Feelings & the importance of it. Though our beloved web slinger couldn’t express his feelings until MJ came to him after running from her wedding, the message was still clear.

Have you ever been excessively upset about a little annoyance or started crying uncontrollably at work? You were probably just as surprised as everyone else by it. Being in a situation where you are unsure of how to communicate your emotions may be disconcerting. Consider a volcano. Molten rock is confined within, and as pressure increases, it eventually bursts. Lava flows. All around.

That’s how it feels to develop a habit of holding your feelings within until they erupt out of control. Uncontrollably erupting is bad for you and may also frighten or repel others. That’s why it’s important to develop healthy, constructive coping mechanisms for handling your emotions, both at work and with friends and family.

Tips For Expressing Your Feelings

1. Identify And Accept Your Emotions

It may seem simple to understand how you really feel, yet it may be very challenging. There may be feelings we attempt to suppress from ourselves because we believe they are “unacceptable.” On the other hand, you may find it difficult to recognize your emotions when they surface because you are so used to repressing them.

2. Establish A Space Where You May Absorb Knowledge And Exercise Critical Thoughts

Creating a comfortable place is an answer to How to Express Your Feelings. You will find it challenging to engage in any meaningful pondering in certain situations. First things first, make or locate a quiet place where you can sit and go through whatever it is you’re trying to sort out.

To many people, different factors might be considered conducive to thoughtful thinking. While some individuals like quiet and alone, others prefer music or even white noise of some kind. It is also beneficial if your surroundings allow you to experience the feelings you are attempting to communicate in the right frame of mind.

3. Try Free Writing

Free writing is one of the Ways to Express Your Feelings. Writers may employ the practice of free writing to get beyond writer’s block, apathy, and self-doubt. Instead of attempting to guide their thoughts down a certain path to a predetermined goal, the writer will essentially simply sit down and begin writing anything and everything that comes to mind.

Because of this, the writer may unleash their creativity and clear any blockages without worrying about achieving technical perfection. When free writing, syntax, structure, or even penning whole words or ideas are not concerns.

4. Structure What You Wrote in a Single Sentence

Determining the true source of your feelings is the first step towards discovering How to Express Your Feelings. Your goal is to identify the core of the problem as precisely as you can and be able to articulate it in one concise line. Why only one sentence?

The objective is to define the issue precisely so that it can be explained to the intended audience and, if you choose not to discuss it aloud, even to yourself. You have to be rather well-informed on the feelings you are attempting to convey. Examine your free writing and attempt to pinpoint the underlying feelings.

5. Take Your Time

Even while it may seem annoying, it might take some time to become aware of your feelings. You may be aware that, while it may be environmental rather than biological, we can mistakenly believe that we are hungry when, in fact, we only need a drink. However, we might also mistake our feelings in the same manner.

It doesn’t help to expect ourselves to “just know” what we’re experiencing. Alternatively, make an effort to have some alone time to reflect on your feelings or talk to a reliable friend about them.

6. Examine The Circumstances As A Whole To See Whether What You Wish To Say Needs To Be Spoken

Many people are calling on you to be honest, not back down, and to make sure that your voice is heard. In general, that’s not a bad piece of advice. But there are some restrictions.

It’s important and beneficial to find a method to communicate and say what’s on your mind, but there are situations when it’s better to keep that information to yourself or in the safe confines of a licensed mental health counselor’s office, where it won’t be used against you.

There are a lot of individuals in the world who will simply see your emotional disclosure as a weakness to be exploited, so really think carefully about what you stand to gain by doing so. It’s often preferable to keep quiet so that poisonous individuals can’t take advantage of your frailties.

7. Select The Appropriate Time And Listener

Choosing the proper time & listener is one of the Ways to Express Your Feelings. Someone who minimizes you invalidates your emotions or is unable to comprehend you might be the “wrong” listener. It’s a good idea to find someone who is transparent, understanding, and empathic if you need help processing something challenging.

For instance, you may not want to speak to your aunt about your sadness if she doesn’t understand. Alternatively, you might choose a closest friend or someone else you trust with your feelings.

Think of your emotions like a glasswork of art. You should give it to someone you know who will handle it carefully. Selecting the ideal moment is also crucial. It might be unpleasant or irritating to try to have a meaningful discussion with someone disinterested or not feeling well.

8. Keep A Journal

Keeping a journal might assist you in being aware of your emotions and moods. Writing down your ideas and emotions for a short period of time each day helps you to be aware of your emotions even when you’re not writing. You get into the habit of analyzing and attempting to verbalize your feelings.

You may also find the underlying reasons for your feelings and moods by keeping a journal. For instance, you may discover that, whilst visiting a favorite location may make you feel at ease or confident, meeting a certain acquaintance can make you feel uncomfortable for a few days afterward.

Why is it Crucial That We Communicate Your Feelings?

The ability to communicate your feelings is crucial for a variety of reasons. For that, you should know How to Express Your Feelings.

It helps your physical health: Emotional repression or concealment is bad for your health. Repressed feelings may raise blood pressure, raise the risk of heart disease and cancer, and make a person more sensitive to pain. You may feel better in all of these areas when you find a safe and natural manner to express your feelings.

It is Honest: Even though you may not have considered it this way, keeping your emotions in check affects how honestly you can communicate. You’re not being authentic with others if you can’t express your true feelings or if you’re just ready to display “acceptable” ones. Our friendships, love connections, and self-image are all harmed by this.

It helps you get what you need: It may be challenging for people to comprehend what you need if you’re unwilling to communicate how you’re feeling. When you keep your negative feelings, like dread or grief, hidden, other people are unable to give you the comfort or assurance you need—and want to provide.

You can manage your emotions better: Although everyone handles emotions in various ways, you cannot handle what you are unaware of. The first step to being able to process your feelings is to find a means to communicate them, even if it’s just to yourself.


Q: What are the basic emotions?

A: There are seven basic emotions, such as:

  • Enjoyment.
  • Sadness.
  • Fear.
  • Anger.
  • Disgust.
  • Surprise.
  • Embarrassment.

Q: What if you don’t express your feelings?

A: Suppressing your feelings can cause harm to your mental and physical health. It may cause stress, anxiety, depression, and even cardiac ailments.

Q: Why can’t some people express their emotions?

A: Due to several factors, some people can’t express their emotions. Such factors are:

  • Previous trauma.
  • Attachment type.
  • Social conventions.
  • Character.
  • How you were brought up and how at ease you are with the feeling.

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