Emotional awareness: what is it and why do we need it?

Being aware of our emotions is necessary to have fuller and more satisfying lives. In this article we will explain what emotional awareness is and how you can develop it. Keep reading!

Emotional awareness is the awakening to emotional intelligence: that first step where we identify and delimit that fog behind our emotional states to take control and feel more competent in our lives. We are undoubtedly talking about a skill that we should all develop, a power tool with which to be better managers of our own emotions.

It should be said, however, that such craftsmanship is not simple. The emotional experience is heterogeneous, unpredictable and chaotic at times. All of us have seen ourselves in some similar situation. Trapped in a place where the only thing we are aware of is the discomfort, and even, why not, the cost that our health bears due to that amalgamation of internal sensations that, like invisible thorns, take away our spirits, boycott us and convert us. in a shadow of ourselves.

“Emotions affect our attention and our performance”

-Daniel Goleman-

In fact, there are many people who come to the psychologist’s office showing their despondency expressed after the classic phrases of “no one understands me”, “it’s like I carry the weight of the world on my back, I’m exhausted” or “the only thing I do all day is cry”. However, behind these expressions, authentic emotional awareness is rarely evident, where I can identify what is behind my sadness, what is hidden behind my persistent fatigue.

Daniel Goleman himself explains to us in books such as “The Practice of Emotional Intelligence” that Taking on a conscious practice of one’s own emotions improves our adaptation to day-to-day problems and challenges.. Constantly reflecting on what we feel and what is behind our emotional states directly impacts our well-being. Even more, it provides us with appropriate strategies to deal with possible depression and other psychological disorders.

What is emotional awareness and why do we need it?

The Eskimos have up to 40 different terms to define snow: sleet, gray snow, fine snow, compact snow, rain-snow with wind… Learning these designations as children allows them to adapt much better to such a harsh and naturally challenging environment. Now, many may be surprised to learn something really curious and that at first glance has little to do with the Eskimos: Up to 250 words have been cataloged to designate different types of emotions and feelings.

How many do we know? Were we taught as children at some point to use them, to know how to identify them and make use of them? Emotions are not like snow falling from the sky, we know. They live inside us, but they also cause blizzards, they also grip us, trap us and even isolate us. Knowing how to identify them and give them names will also help us survive better in our environments, just like Eskimo children do when they know by heart those 40 words to explain what the snow is like every morning.

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We all need, therefore, to develop authentic emotional awareness. These would be some of the reasons that justify it:

Recognize my moods and reflect on them to make better decisions.In turn, recognize the emotions of others to relate better. Emotional awareness also allows us to establish limits, put filters to attend to our needs and thus invest in well-being, integrity and quality of life. It helps us to know ourselves better.

On the other hand, it is important to highlight that people who use good emotional awareness have a lower risk of developing any type of anxious or depressive symptoms.

Examples of emotional awareness

In our daily lives we can find many examples related to the recognition of our emotions. Let’s look at some of them.

Imagine that you have to make a public presentation and that you start to feel anxious, scared, with a lump in your throat. At that moment, you know that you are afraid that things will not turn out as you expect. Think now about the hunger of many people in the world. What emotions are you experiencing? Where do you feel them? What thoughts do they provoke in you? Emotional awareness also encompasses the recognition of the emotions of others. Think, for example, of people who have lost a loved one to cancer. How do you think they will feel? Finally, on a more everyday level, you can be aware of how the people around you feel when you make an offensive comment.

Spectrum of emotional awareness

This type of consciousness falls on a spectrum ranging from lack of awareness until complete consciousness. This spectrum is divided into six separate levels including:

Without emotional awareness: You have no idea what you are feeling or that an emotion is present. For example, you can say, “I feel like a loser.” However, this is an evaluation or judgment, not an emotional state.Awareness of bodily sensations: You have some awareness of feelings, but they may just be bodily sensations, such as an increased heart rate.Behavioral awareness: You may only be aware of how you would like to act as a result of feeling an emotion. For example, you may say, “I think I feel like leaving this situation as quickly as possible,” which probably indicates fear.Awareness that an emotional state is present: you are aware that an emotion is present; However, you have a hard time figuring out exactly what emotion it is.Differentiated emotional awareness: you are aware of the specific emotions that are present. You can identify the emotion you feel at any given moment.Combined emotional awareness: This is the highest level of emotional consciousness. You are aware of a number of emotions that are present at the same time, including emotions that may seem opposite to each other, such as sadness and happiness.

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The levels of emotional awareness

One of the best skills we can transmit to our children is the ability to acquire authentic emotional awareness. Facilitating them from an early age to reflect on their emotions, give them a name and channel them in their favor, will undoubtedly allow them to be more socially and even academically competent.

However, it is also necessary to remember that all of us, regardless of age, can and should invest time and effort in practicing this area of Emotional Intelligence, this well-being tool where we can be emotionally aware.

To better understand this dimension we will now delve into those levels that make it up and that, in turn, are part of the scale. “Levels of Emotional Awareness” (LEAS) created by psychologists Lane and Schwartz.

Recognize the feeling. Every emotion generates a physiological impact of which to become aware. There may be, for example, a change in our heart rate, tension in our stomach…What kind of response does it generate? Emotions fulfill an adaptive function; some invite us to action due to their great energy power. Let’s identify the orientation that emotion gives to its own energy.Identify the primary emotion. Every sensation, every mood starts from a primary emotion that we know how to identify in the present moment. I feel angry? I’m sad? Do I feel angry?Emotions behind or combined with the primary emotion. This step undoubtedly requires greater depth, delicacy and above all courage. The reason? Accepting negative emotions is not easy. Behind a primary emotion there is a whole ball of knots, a whole labyrinth of dark corners that you have to know how to illuminate, recognize and define. Sometimes, behind sadness, what there is is frustration, anger and disappointment. Sometimes, behind my anger is the demon of a persistent pain for something not achieved, something lost or unresolved.

How to develop emotional awareness

To work on emotional awareness, you can do some activities of various types. Below, we offer you some.

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1. Psychoeducation

At a more theoretical level you can document yourself and read about emotions and how they work. Knowing what types of emotions exist could be very useful to you.

2. Observation

Observation is a way of collecting information about ourselves and our environment. Practice observation to become aware of the emotions of others and use self-observation to become aware of your own. Observe where and how you feel them.

3. Labeling emotions

Name the emotions you feel and those you think others feel. Also try to connect the emotion with the causes that cause it.

4. Situations

Consider some emotional situations: your partner broke up with you, you lost an exam, you were fired from work, etc. Now, think about the emotions that you and other people usually feel in those circumstances. On the contrary, make a list of emotions and pose situations that provoke them.

In conclusion. As we see, shaping and emerging as truly competent people in these strategies can have a direct and positive impact on our well-being. l Emotional awareness is the baton to orchestrate a happier lifethe compass that will take us to a more satisfactory north where we can know ourselves better and have greater control over our reality.

Let’s put it into practice.

All cited sources were reviewed in depth by our team to ensure their quality, reliability, validity and validity. The bibliography in this article was considered reliable and of academic or scientific accuracy.

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