Identifying Feelings
Although we know quite a lot about the clinical characteristics of children with social anxiety disorder, we know surprisingly little about the ‘in the moment’ experiences (and the pre- and post-event processes) of socially anxious children, and how contextual factors that are specific to childhood (e.g. family and school-based interactions) and children's developmental abilities influence these experiences.
-Social anxiety in pre-adolescent children: What do we know about maintenance?
It's important to be aware of what your emotions are doing when you are anxious. What are you thinking? Are you looking for a way out of the room or situation?
It's also important to know what you're feeling. Do you feel sweaty and hot and angry? Do you feel a sense of foreboding (something bad is going to happen) and jumpy? Do you feel sad and tired?
In our workbook, we work through writing down your feelings and emotions. You can get it here.
Let's explore why it's important to identify your emotions.
It's also important to know what you're feeling. Do you feel sweaty and hot and angry? Do you feel a sense of foreboding (something bad is going to happen) and jumpy? Do you feel sad and tired?
In our workbook, we work through writing down your feelings and emotions. You can get it here.
Let's explore why it's important to identify your emotions.
Why?!
Social Emotional Learning is building the staircase from the downstairs brain (throwing tantrums, running, hiding, freezing, hitting, etc) to the upstairs brain (where you can THINK IT THROUGH).
How do we build the staircase? How do we begin to make the connection for our brains when we're dealing with social anxiety?
If you guessed Identifying Feelings, you are correct!
And I'm sure you didn't guess that because it's the name of the page.
In any case, writing down our emotions and feelings as soon as they happen help us to navigate these emotions when we're not experiencing anxiety. It's the first step to Emotional Regulation.
Why after, you might ask.
It's because your upstairs brain is developing. Experiences of danger, fear, anger and trauma can overwhelm and block your access to the functions of that part of the brain. The stairway is blocked when you're anxious!
The context, or situation, when your anxiety popped off is important, too.
Do you know what your Triggers are? The situations when you are the most anxious? With any kind of anxiety, there's usually a specific situation that triggers your alarm system and send your body into survival mode. Explore Triggers to learn more.
How do we build the staircase? How do we begin to make the connection for our brains when we're dealing with social anxiety?
If you guessed Identifying Feelings, you are correct!
And I'm sure you didn't guess that because it's the name of the page.
In any case, writing down our emotions and feelings as soon as they happen help us to navigate these emotions when we're not experiencing anxiety. It's the first step to Emotional Regulation.
Why after, you might ask.
It's because your upstairs brain is developing. Experiences of danger, fear, anger and trauma can overwhelm and block your access to the functions of that part of the brain. The stairway is blocked when you're anxious!
The context, or situation, when your anxiety popped off is important, too.
Do you know what your Triggers are? The situations when you are the most anxious? With any kind of anxiety, there's usually a specific situation that triggers your alarm system and send your body into survival mode. Explore Triggers to learn more.
How?!
The best way to start Identifying Feelings is to keep a mood tracker. (There's one in our Identify Worksheets linked below). Track your moods each day for a week and make a note of any anxiety you had and feelings and emotions you experienced.
Notice if your mood was changed after your anxiety, and for how long.
During the second week, add Thoughts. Check in with yourself a couple times a day and note any negative feelings or emotions and the thoughts that came before, during, or after. This is how you identify Core Beliefs and negative thought patterns to Reframe.
During the third week, add Actions. Adding you body's physical feelings and behaviors you use to "Deal With It," allows you to identify the negative coping skills you use and change them into Positive Coping Skills.
You'll need that information to focus your Plan.
Notice if your mood was changed after your anxiety, and for how long.
During the second week, add Thoughts. Check in with yourself a couple times a day and note any negative feelings or emotions and the thoughts that came before, during, or after. This is how you identify Core Beliefs and negative thought patterns to Reframe.
During the third week, add Actions. Adding you body's physical feelings and behaviors you use to "Deal With It," allows you to identify the negative coping skills you use and change them into Positive Coping Skills.
You'll need that information to focus your Plan.
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I Identified my feelings. Now What???Identifying feelings and emotions is the first step in understanding why you are anxious and how you can change it. The next step is to identify your thoughts and then your actions. Once you can identify your feelings, thoughts, and actions, you put on your investigator jacket and start to investigate how your thoughts, feelings, and actions are related using CBT.
The next stage, is to understand how you can disrupt your own brain (CHILL). Developing connections, linkages and balance between these important parts of your brain is essential to overall health and well-being. For example, when you are experiencing strong emotions (downstairs brain), you can reconnect to your upstairs brain (planning, imagining, thinking) by releasing energy (not like passing gas) but by moving your body. Go to CHILL to learn more. Cognitive Behavioral Therapy (CBT) |
It's important to work through feelings, thoughts, and actions. Lean more by clicking on the box above.
Our workbook and journal walk you through this process. You can also sign up for our free newsletter with tips and tricks.
Find out more about the ABC's of CBT by clicking on the thoughts-feelings-action circle.
Our workbook and journal walk you through this process. You can also sign up for our free newsletter with tips and tricks.
Find out more about the ABC's of CBT by clicking on the thoughts-feelings-action circle.
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