Understanding Emotions

Naming Your Feelings

In today’s fast-paced world, patience seems to be evaporating, tolerance is on a decline, and humility often feels like a forgotten virtue. Amidst this chaos, there is a silent inner war that most people are fighting. A moment of anger, a sharp word, or an impulsive decision — all become expressions of unprocessed emotions. We often find ourselves saying things we don’t mean, doing things we later regret, and then isolating ourselves out of guilt, shame, or confusion.

But why does this really happen?

Because we are unable to identify what we’re truly feeling.
We haven’t been taught to pause, observe, and name our emotions.
Instead of being mindful, we become reactive.

Imagine a pressure cooker. If the steam is not released in time, it explodes. Our emotions function the same way. Suppressed anger becomes aggression, unspoken sadness turns into resentment, and unacknowledged fear manifests as anxiety. And when these emotions are not named or processed, we get trapped in their loops, taking decisions in the heat of the moment, hurting others, and later burning in the fire of guilt and isolation.

The Spiritual Root of Emotional Clarity

Most spiritual traditions teach one foundational lesson: Awareness precedes transformation.
You cannot heal what you do not see.
You cannot change what you do not name.

When we begin to observe our emotions without judgment, we give ourselves a chance to respond rather than react.

“You are not your thoughts. You are the awareness behind those thoughts.”
– Eckhart Tolle

So how do we begin to name our feelings?

Step 1: Pause Before You Proceed

The next time something triggers you — stop. Don’t rush to react. Don’t text back immediately. Don’t shout. Just pause. Close your eyes. Take a deep breath.

Ask yourself: What am I really feeling?
Is it anger? Or am I hurt?
Is it frustration? Or do I feel powerless?

Naming your emotion weakens its grip on you. You move from chaos to clarity.

Step 2: Create a Vocabulary for Your Emotions

We often limit our emotional language to “happy,” “sad,” or “angry.” But emotions are rich and nuanced. The more precisely you name them, the better you understand yourself.

I feel disrespected, not just angry.

I feel overwhelmed, not just tired.

I feel ignored, not just lonely.

Naming makes the invisible visible.

Step 3: Express It Consciously

Once you’ve named the emotion, find a healthy way to express it.
It could be through writing, speaking to a trusted friend, prayer, meditation, or simply sitting in silence with your breath.

Remember: Expression is not aggression.
You don’t have to shout to be heard, you have to be present to be understood.

In your journey toward understanding emotions, the most powerful spiritual practice is to treat your inner self like a child, full of wonder, often misunderstood, yet always in need of love.

In my book “Nice to Meet You, I’ve explored how your inner world governs your outer world. The truth is, when you begin to observe your emotions as a witness, you don’t get trapped in them. You understand they are passing clouds; not your identity.

You are not angry — you are experiencing anger.
You are not sadness — you are feeling sadness.
There’s a subtle yet powerful difference.

Let’s Practice Together

The next time you’re emotionally disturbed, try this simple 3-minute ritual:

1. Sit silently and place your hand on your heart.
2. Breathe deeply and name what you’re feeling.
3. Whisper to yourself:
   “This feeling is real. But I am more than this feeling. I allow it to pass.”

This is not escapism. This is spiritual maturity, the kind that leads to emotional intelligence and inner peace.

Understanding emotions is not about suppressing them. It’s about befriending them.
Naming your feelings is the first step toward healing.
You don’t have to be perfect. You just have to be present.

And every time you choose awareness over impulse, you return closer to your true self; calm, grounded, and whole.

So, dear reader, the next time your emotions flare up

Don’t ask “Why me?”
Ask “What am I feeling?” and “What is this feeling trying to teach me?”

Because every emotion carries a message.
All you need to do is listen.

By Yash Dubey
Founder Youthveda