Managing Big Feelings
Name one of the 6 A's of emotion.
Awareness, Acknowledge, Accept, Allow, Affirm, Act.
What are the three types of signs that can help us recognize our big feelings early?
Physical signs, mental signs, and behavioural signs.
What is one grounding technique you can use when are overthinking and ruminating on a big feeling?
The 5-4-3-2-1 method can be used to ground you and let a feeling go when you are overthinking and ruminating on it.
This method involves noticing 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
What does it mean to "listen to your feelings?"
Listening to your feelings involves getting curious about what the feeling is trying to share with you.
You might ask yourself:
What message is my body sharing with me about what it needs?
What truth might it be highlighting?
What action is called for?
What connection does it need?
What two physical signs might you use to recognize when you are feeling overwhelmed?
Fatigue, low energy, headache, tight jaw, clenching teeth, increased heart rate.
How can journaling help with big feelings?
Journaling allows you to process emotions, reflect on experiences, and reduce stress.
What’s one thing you can do to “clear your mind” if you’re ruminating on an emotion?
Practice deep breathing to clear your mind.
Once a feeling has served its purpose, it is important to release it and prevent it from controlling your thoughts or actions.
What is the purpose of noticing the physical sensations, thoughts, and behavioural responses when you feel a big feeling?
It helps you understand how the feeling shows up in your body, mind, and actions, and can make it easier to process.
What are four things you can do to cope with big feelings?
Use the 6 A's (Awareness, Acknowledge, Accept, Allow, Affirm, Act) to walk through managing sadness.
Awareness: Notice the physical and emotional signs, like feeling down, low energy, or having a heavy heart. Being aware helps you recognize that sadness is present and signals the need for attention.
Acknowledge: Recognize and label the emotion as sadness, rather than ignoring it or pushing it away. It’s important to give yourself permission to feel the way you do without judgment.
Accept: Sadness is a normal emotion, and it's a part of life. Accepting it means you're not fighting against it or feeling bad for feeling sad, which can actually help you heal and overcome the emotion more effectively.
Allow: Allow yourself to experience the sadness fully, without rushing to “fix” it. This could mean crying, resting, or simply sitting with the feeling.
Affirm: Remind yourself that it's a temporary state and you are strong enough to get through it. Positive self-talk, like “I can handle this,” can help you stay grounded and hopeful, and let it go.
Act: Act on ways to cope and move forward. This might involve reaching out to a friend, engaging in a comforting activity like listening to music, or practicing self-care (e.g., journaling, deep breathing). Taking positive actions can help you process the sadness and feel better.
Why is it helpful to label your emotions?
It helps you understand what you're feeling, which is the first step in processing the emotion.
How can creative outlets help you cope with big feelings?
Creative outlets like drawing, writing, or playing music provide a safe space to express and release big feelings. They help you process emotions by giving you a way to communicate what might be hard to put into words. It can also promote relaxation, self-reflection, and a sense of accomplishment, helping you feel more in control of your emotions.