EMOTIONAL MUSCLES, PART 2: BUILDing emotional awareness

by Daniel Bae

In our January newsletter, we introduced the idea of emotional muscles—the skills we use to cope

with life’s challenges. We also emphasized the importance of emotional fitness, which is just as vital as

physical health. Today, let’s focus on your first emotional workout: building emotional awareness.

Why Emotional Awareness Matters

Emotional awareness is the foundation of emotional fitness. It helps us identify what we’re feeling,

understand why we feel that way, and recognize how emotions influence our decisions and interactions.

Without it, emotions can feel overwhelming or confusing, leading to stress and poor coping strategies.

Practical Tools for Emotional Awareness

Like any skill, emotional awareness takes practice. Here are a few tools to help you get started:

1. The 5-4-3-2-1 Grounding Technique

This mindfulness exercise engages your senses, returning you to the moment when emotions feel

overwhelming.

5: Name five things you see.

4: Name four things you can touch.

3: Name three things you hear.

2: Name two things you smell.

1: Name one thing you taste.

This technique not only calms your mind but also helps you become aware of how emotions manifest in

your body and environment.

2. Emotional Check-Ins

Pause a few times during the day to ask yourself:

  •  “What am I feeling right now?”

  •  “What might have triggered this feeling?”

  •  “How can I respond to this emotion constructively?”

A simple pause to reflect can prevent emotions from taking control and help you handle them with

intention.

3. Emotion Journaling

Set aside five minutes daily to write about your feelings. Use these prompts:

  •  What emotion did I feel most strongly today?

  •  What triggered this emotion?

  •  How did I react, and what could I do differently next time?

Journaling helps you identify patterns and gain insight into your emotional responses.

Start Small and Be Consistent

Building emotional awareness doesn’t happen overnight. The key is to start small and practice regularly.

Think of these tools as part of your “emotional workout” routine. Each time you practice, you’re

strengthening your ability to recognize, understand, and respond to emotions effectively.

Looking Ahead: Strengthening Self-Regulation

Next, we’ll dive into the next emotional muscle: self-regulation. This skill helps you manage emotions

under stress and maintain balance during challenges. In the meantime, keep practicing your emotional

awareness tools and notice how they help you navigate your daily experiences.

Call to Action:

What’s one small step you can take today to build emotional awareness? Start your emotional workout now!