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Emotions 101: Understanding What You Feel and Why It Matters

Updated: Nov 3

Mental and emotional wellbeing begins with awareness, as we have mentioned in our previous post. Yet for many of us, emotions can feel overwhelming, confusing, or even inconvenient. We often try to push them aside, only to find that they resurface later, stronger than before. The truth is: emotions are not our enemies. They are signals—our inner compass pointing us toward our needs, values, and desires.


Inside Out, 2015
A scene from the movie Inside Out (2015). The movie teaches that all emotions—even negative ones like sadness and anger—are necessary and serve a purpose, emphasizing the importance of accepting and processing them rather than suppressing them to achieve a balanced emotional state.

What Are Emotions?

Emotions are complex responses involving our body, mind, and environment. They aren’t just “feelings”; they involve physiological changes (like a racing heart or butterflies in the stomach), thoughts (“I’m in danger,” “I might fail”), and behaviors (crying, shutting down, lashing out). In short, emotions are the body’s way of preparing us to respond to life’s challenges and opportunities (Gross, 2015).


Why Do We Have Them?

Every emotion has a purpose, and if you have seen the movie Inside Out (2015), you might already have an idea. (We suggest a rewatch, too!)

  • Fear alerts us to danger and helps us stay safe.

  • Anger signals that a boundary has been crossed and energizes us to protect ourselves.

  • Sadness allows us to slow down, process loss, and seek support.

  • Joy encourages us to connect and expand (Ekman, 2007).


When we see emotions as information instead of obstacles, we begin to work with them rather than against them.


Common Myths About Emotions

  1. “Emotions are irrational.”In reality, emotions are data. They may not always be facts, but they are always giving us clues about what matters to us (Barrett, 2017).

  2. “If I ignore my emotions, they’ll go away.”Suppressed emotions don’t disappear—they often show up as stress, burnout, or even physical illness (Pennebaker, 1997).

  3. “Some emotions are bad.”All emotions serve a function. It’s not about “good” or “bad,” but about learning how to listen, interpret these data, and respond (Gross, 2015).


How to Get Started With Emotional Awareness

  • Name It. Simply putting words to what you feel (“I feel anxious,” “I feel disappointed”) reduces intensity and increases clarity (Lieberman et al., 2007).

  • Locate It. Notice where it shows up in your body. Do you feel it in your chest, stomach, or head? This practice teaches you how to pause and increase awareness.

  • Ask Why. What might this emotion be pointing to? A need, a value, a wound?

  • Respond Kindly. Instead of pushing emotions away, try self-compassion: “It’s okay to feel this. What do I need right now?”(Neff, 2011).


The Bigger Picture

Emotional literacy—the ability to identify, understand, and manage emotions—is a skill we can develop. Like learning a new language, it takes practice and patience. But the reward is profound: greater resilience, healthier relationships, and a deeper connection to ourselves.


At Lighthouse Wellness, we see emotions as powerful guides on the journey to healing and wholeness. When we learn to listen to them, we reclaim the wisdom they carry.


Download our expanded Emotions 101 handout here and let's talk about it on your next session with us:



References

  • Barrett, L. F. (2017). How emotions are made: The secret life of the brain. Houghton Mifflin Harcourt.

  • Docter, P. (Director), & Del Carmen, R. (Co-Director). (2015). Inside out [Film]. Pixar Animation Studios; Walt Disney Pictures.

  • Ekman, P. (2007). Emotions revealed: Recognizing faces and feelings to improve communication and emotional life (2nd ed.). Times Books.

  • Gross, J. J. (2015). Emotion regulation: Conceptual and empirical foundations. In J. J. Gross (Ed.), Handbook of emotion regulation (2nd ed., pp. 3–20). Guilford Press.

  • Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428. https://doi.org/10.1111/j.1467-9280.2007.01916.x

  • Neff, K. D. (2011). Self-compassion: The proven power of being kind to yourself. William Morrow.

  • Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162–166. https://doi.org/10.1111/j.1467-9280.1997.tb00403.x


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