{"id":114019,"date":"2023-09-18T15:09:00","date_gmt":"2023-09-18T19:09:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=114019"},"modified":"2023-09-29T10:29:46","modified_gmt":"2023-09-29T14:29:46","slug":"labeling-your-emotions","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/labeling-your-emotions\/","title":{"rendered":"Labeling Your Emotions: The First Step Toward Emotional Agility"},"content":{"rendered":"\n

How well do you understand your feelings<\/a>? Do you know the context of your emotions?<\/p>\n\n\n\n

Emotional agility is the ability to view events and emotions objectively and respond deliberately to them. According to clinical psychologist Susan David, emotional agility begins with a process of labeling<\/a> your emotions.<\/p>\n\n\n\n

Continue reading to understand the two key aspects of labeling your emotions and how to engage in this constructive practice.<\/p>\n\n\n\n\n\n\n\n

Labeling Your Emotions<\/h2>\n\n\n\n

The first step to achieving emotional agility is <\/strong>labeling your emotions<\/em>\u2014that is, using honest, specific language to describe what you\u2019re feeling. <\/strong>David argues that the combination of honesty and specificity forces you to understand the exact nature of your emotions, no matter how uncomfortable. Otherwise, you might feel tempted to ignore them or to use vague words to avoid painful vulnerability. <\/p>\n\n\n\n

(Shortform note: While David focuses on the importance of fully understanding negative <\/em>emotions, it\u2019s also important to understand and engage with your positive <\/em>emotions. Research suggests that doing so can improve your resilience to stress<\/a> by helping you consider more creative solutions to problems in life\u2014whereas negative emotions cause you to fixate on the issue at hand. For example, if you\u2019re feeling apprehensive about major restructuring at your job, try changing your perspective<\/a> by labeling the positive emotions you\u2019re feeling: \u201cI\u2019m curious about what opportunities this will create, and I\u2019m excited about the new skills I\u2019ll learn.\u201d)<\/p>\n\n\n\n

For example, you might carry a decades-old burden of shame for never completing your education. You\u2019ve previously talked about these feelings in a way that lacks specificity: \u201cI wish I\u2019d \u2018done things differently\u2019 in life.\u201d Based on this generality, you think <\/em>a career change will make you feel better\u2014but this doesn\u2019t address your feelings of shame and therefore doesn\u2019t help. On the other hand, labeling your emotions precisely might mean saying, \u201cFor decades, I\u2019ve regretted dropping out of college. I\u2019ve felt shame for failing and wasting my parents\u2019 money. Every day since then, I feel sick at the mention of school or career growth.\u201d<\/p>\n\n\n\n

(Shortform note: While labeling your emotions is the foundational step of developing emotional agility, some people have great difficulty doing so, due to alexithymia, or emotional blindness<\/a>. While David seems to suggest that people with alexithymia can learn to label their emotions just like anyone else, alexithymia may be a more serious issue requiring professional help. Research suggests that alexithymia is a depression-like personality trait that may increase your risk of serious health concerns<\/a> like substance abuse, self-harm, and suicidal behavior. While applying principles from ACT<\/a> like labeling your emotions, self-compassion<\/a>, and introspection can help, you should seek the help of a mental health professional if you think you suffer from alexithymia.)<\/p>\n\n\n\n

The Origins of Emotional Agility<\/strong>

David first discussed emotional agility in a 2013 Harvard Business Review <\/em>article<\/a>. In the article, David explains that her emotional agility principles are derived from Acceptance and Commitment Therapy (ACT). The ACT model’s principles are meant to help patients view their thoughts objectively,<\/a> be more self-aware, and set goals based on their values.

ACT was developed in the late 1980s<\/a> by Dr. Steven C. Hayes and his colleagues, and it\u2019s been taught by many mental health professionals since. For decades, <\/em>Hayes and others have referred to the practice of ACT\u2019s principles as \u201cpsychological flexibility.\u201d<\/a> David\u2019s term \u201cemotional agility\u201d is perhaps more approachable, reminding you to be wary of how your emotions<\/em> control you\u2014instead of having the academic connotations of the word \u201cpsychology.\u201d Similarly, her use of \u201cagility\u201d may remind you to act deliberately, while \u201cflexibility\u201d might suggest a more passive reaction <\/em>to your emotions.

In 2020, Hayes published A Liberated Mind<\/em><\/a>, which takes a deep, technical approach to ideas similar to those of Emotional Agility<\/em>. After familiarizing yourself with ACT\u2019s principles in Emotional Agility, <\/em>you might consider reading A Liberated Mind <\/em>to gain a more academic perspective and learn about additional topics such as integrating ACT\u2019s principles (which deal with the spiritual concept of the self as separate from the body, sensations, and emotions<\/a>) with religion.<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

How well do you understand your feelings? Do you know the context of your emotions? Emotional agility is the ability to view events and emotions objectively and respond deliberately to them. According to clinical psychologist Susan David, emotional agility begins with a process of labeling your emotions. 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