Awareness and Acceptance: We must be aware of an emotion before releasing it. Sometimes, all it takes to release emotion is to become aware of it, accept it without judgment, and give yourself permission to feel it.
-It’s easier to say than actually be aware of our feelings. This is because our emotions can overwhelm us in the moment, making it hard to recognize them for what they are. Or we avoid them or put them aside for situational reasons. Naming emotions can be helpful in this case. This is also a way to educate toddlers about feelings and regulate them.
Paul Ekman/Based on Robert Plutchik’s emotional wheel
- 행복 (Joy)
- 슬픔 (Sadness)
- 무서움 (Fear)
- 화남 (Anger)
- 놀람 (Surprise)
- 경멸 (Contempt)
- 역겨움 (Disgust)
- 사랑 (Love)
- 질투 (Jealousy)
- 부러움 (Envy)
- 자존감 (Pride)
- 희망 (Hope)
- 절망 (Despair)
- 후회 (Regret)
- 수치 (Shame)
- 기대 (Anticipation)
- 실망 (Disappointment)
- 안도 (Relief)
- 혼란 (Confusion)
- 호기심 (Curiosity)
- 고독 (Loneliness)
- 무관심 (Indifference)
- 당황 (Embarrassment)
Deep Breathing & Meditation: These practices can help calm the mind and recognise suppressed feelings. One of the mindfulness-based stress reduction (MBSR) showed that an 8-week meditation training can significantly reduce symptoms of anxiety and panic.
Visualization: Imagining scenarios where we confront the cause of your suppressed emotion or visualizing the emotion as a physical entity leaving your body can be effective.
Using Data Visualizations to Foster Emotion Regulation during Self-Regulated Learning with Advanced Learning Technologies: A Conceptual Framework https://dl.acm.org/doi/pdf/10.1145/3027385.3027440
Bodywork: Techniques such as somatic experiencing can help release emotions stored in the body.
https://www.tandfonline.com/doi/epdf/10.1080/20008198.2021.1929023?needAccess=true&role=button
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References:
Peterson, L.G. and Pbert, L., (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. Am J Psychiatry, 149(7), pp.936-943.
Stowell, L. and James, A. (2018). Looking After Your Mental Health. Illustrated by N. Leschnikoff. Usborne Publishing