Don't know how you feel? It used to happen to me frequently that I wasn't sure what I was feeling. I don't mean hiding my feelings and emotions from other people, I mean that honestly I didn't know what was real and what was false. I didn't know if I felt good or if I was disappointed, if I was happy or just pretending, if I was sad or being dramatic (sometimes I watch sad movies and I feel like identifying with them 😂). My coach told me it was because I had gotten used to suppressing my emotions and that had created a lot of confusion inside me. The solution? I had to express EVERYTHING; express all my emotions without trying to justify them or hide them or modify them in any way. And you have no idea how much it helped me to do it! Being vulnerable helped me to connect with other people, to understand myself better and in general... it freed me. In this blog I share with you an incredible technique to express your emotions in 5 steps and eliminate any pressure you feel inside.
Remember that being vulnerable is not easy, but it is the only way to express the true and most authentic version of yourself. Otherwise, the emotions you suppress will weigh on you forever and at some point you will explode. Try the following with the person who offended you, or do it by yourself in a journal.
5 steps to express (all) your emotions
1. Anger, resentment
At the first level, you must express all your emotions of anger and resentment towards the other person, towards the situation, or towards yourself. Try not to justify any of your emotions; simply express everything you have inside until you have nothing more to say in this area. Use the following suggestions to express what you feel:
I hate when…
It makes me so angry that….
I'm tired of….
It bothers me so much when….
2. Disappointment, sadness, pain
The second level is about expressing your emotions of disappointment, sadness, and/or pain towards the other person, the situation, or yourself. As in the previous level, try to keep writing until you have covered all the points related to these emotions. You can start your sentences with the following suggestions:
I feel so disappointed in…
I feel sad when…
What hurts me is….
This is why it hurts me so much…
3. Insecurity, fear, negative memories, deep wounds
The third level can be the most difficult of all, but you must remember that vulnerability is a symbol of strength, so make sure to be honest and express everything you feel. You will realize that most of our fears (if not all) are connected to negative memories or traumas from our past. It is necessary to recognize and accept your previous experiences (especially negative ones) to feel free and be able to create the reality you want. Use these ideas to start your sentences:
I'm afraid that…
What really scares me is that…
It scares me when….
It reminds me of….
4. Understanding, empathy, responsibility, regret
It is important that at the fourth level you stop thinking of yourself as a victim and start considering the feelings and emotions of others. Perhaps your actions hurt other people or contributed to negative situations. Use these ideas to start your sentences:
I regret that…
Forgive me for…
I can understand that…
I regret….
5. Love, solutions, desires, and connection
The fifth and final level is about expressing your true and deepest desires. Now that you have released anger, pain, fear, and regret, you are free to show what you really want. You can start your sentences with the following suggestions:
I want…
I forgive you for….
I hope that…
Thank you for…
I appreciate you because…
I love you because…
Express all your emotions with these 5 steps to free yourself and understand yourself better. You can repeat it as many times as you want (with different people and/or situations). If you find it difficult, you can do exercises to unblock your heart chakra before starting.
Express your emotions with another person
If you have a serious conflict with someone and want to practice this exercise with them, make sure each person completes levels 1-5 without interruption before it's the next person's turn.
