What is an emotion/feeling?
For practical purposes, it is reasonable to regard an emotion as a sensation or collection of sensations that arises in the body, often accompanied by one or more associated thoughts. This perspective simplifies emotions into tangible elements that can be observed and worked with, making it easier to understand and manage them.
1. Breaking Down Emotions
a. Sensations
- Emotions are typically experienced physically in the body.
- Examples:
- Anxiety: Tightness in the chest, rapid heartbeat, or a fluttering sensation in the stomach.
- Anger: Heat in the face, clenching of the jaw, or tension in the shoulders.
- Sadness: A heaviness in the chest, a lump in the throat, or a drooping posture.
b. Thoughts
- Emotions often have associated thoughts that interpret or give meaning to the sensation.
- Examples:
- Anxiety: “Something bad is going to happen.”
- Anger: “They’re treating me unfairly.”
- Sadness: “I’ve lost something important to me.”
2. How This Perspective Helps
Viewing emotions as sensations plus associated thoughts is useful because it:
- Makes Emotions Tangible:
- Sensations are easier to observe and address directly (e.g., breathing through a tight chest).
- Creates Space Around Thoughts:
- Recognizing associated thoughts as separate from sensations allows you to question or let go of unhelpful narratives.
- Reduces Overwhelm:
- Emotions become manageable when seen as temporary physical and mental phenomena, rather than overwhelming, monolithic experiences.
3. Practical Example
Scenario: Feeling Nervous Before a Presentation
- Sensations: Rapid heartbeat, sweaty palms, tightness in the chest.
- Associated Thought: “I might mess this up and embarrass myself.”
How to Work With It:
- Focus on the physical sensations (e.g., notice the tightness in your chest).
- Acknowledge the associated thought: “This is just a thought, not reality.”
- Ground yourself in the present moment using your senses (e.g., the feeling of your feet on the ground or the sound of your breath).
4. Limitations of the Perspective
- Not Always Clear-Cut: The relationship between sensations and thoughts may not always be obvious, as some emotions can feel diffuse or ambiguous.
- Subconscious Factors: Some emotions might arise without immediately identifiable thoughts, especially if they stem from deep-seated patterns or subconscious triggers.
5. Practical Exercise
Exercise: Observing Emotions as Sensations and Thoughts
- Pause and Notice: When you feel an emotion, stop and observe what’s happening in your body.
- Describe the Sensations: Use neutral language to describe the sensations (e.g., “tight chest,” “warm face”).
- Identify the Thought: Look for the thought or belief associated with the emotion (e.g., “I’m not good enough”).
- Separate Sensations from Thoughts: Acknowledge that the sensation is a physical experience and the thought is a mental construct.
- Stay Present: Focus on the sensations without attaching to the thought, allowing the emotion to rise and fall naturally.
6. Summary
By viewing emotions as a combination of sensations and associated thoughts, you can:
- Break them into observable components.
- Address them more effectively by focusing on either the physical or mental aspect.
- Reduce their intensity by questioning unhelpful thoughts and grounding in present- moment awareness.
