259: How to be more emotionally aware

Posted on by Jeremy Godwin in Episodes, Weekly Episodes



Are you truly in touch with your emotions? In this episode, I explore how to be more emotionally aware and why it’s crucial for your mental health. So, let’s talk! 😃

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Show Notes

Episode Description:

Are you truly in touch with your emotions? In this episode, I explore how to be more emotionally aware and why it’s crucial for your mental health. We’ll dive into what emotional awareness actually means, the role it plays in managing stress, and how it can lead to stronger relationships and a deeper understanding of yourself. So… if you’re ready to discover how tuning into your emotions can improve your wellbeing, then let’s talk!

Episode Release Date:

November 24th, 2024

Key Points:

  • What being emotionally aware means  
  • Why emotional awareness matters for better mental health  
  • How emotional awareness helps you respond instead of reacting  
  • The impact of emotional awareness on your relationships  
  • Practical ways to build emotional awareness in daily life

Mentioned in this Episode (links open in new window):

Quote of the Week:

“Feel the feeling, but don’t become the emotion. Witness it. Allow it. Release it.” — Unknown

Call to Action:

How do you practice emotional awareness? Share your thoughts in the Spotify comments section, or connect with me on Instagram @ltamentalhealth. Sign up for the weekly transcript and show notes at ltamh.com (or subscribe at the end of this page).

Next Week’s Episode:

Next week, I’ll be discussing how to stop expecting the worst case scenario (and what to do if it happens). Due for general release on December 1st, 2024 (one week earlier for Official Supporters on Patreon).

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Support the Show:

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TRANSCRIPT

How to be more emotionally aware

Are you in tune with your emotions? What does being emotionally aware actually mean, and why does emotional awareness play such a huge role in good mental health?

Well, that’s what I’m talking about this week… so if you’re ready to learn how to manage your emotions effectively, then let’s talk!

Hello and thanks for joining me for the Let’s Talk About Mental Health podcast, the independent show full of simple ideas for better mental health!

If you’re new here, then hi! I’m Jeremy Godwin, podcast creator and writer, and this isn’t another show full of interviews or random opinions; I’m also a mental health counsellor, and each week I teach you practical and effective ways to improve your mental wellbeing, all based on quality research as well as my own experience of learning to live with anxiety and depression (after a breakdown in 2011 that changed my life).

This is Episode 259 and today I’ll be talking about how to be more emotionally aware — what it means, why it matters for your mental health, and how to do it.

So, let’s talk!

***********

Have you ever found yourself reacting to a situation and wondering afterwards, “Where the hell did that come from?” It’s like a sudden wave of emotion can just take over sometimes, leaving you feeling a bit out of control or maybe even surprised by your own response. We’ve all been there. But what if, instead of just reacting, you could catch those emotions in the moment, understand what’s really going on, and then respond in a way that feels more balanced and intentional?

That’s where emotional awareness comes in. Today, I’m talking about how tuning into your emotions — really noticing them, and understanding them — can have a huge impact on your mental health and wellbeing. Because when you’re emotionally aware, you’re better able to manage stress, improve your relationships, and stay grounded through life’s ups and downs. I’ll be sharing what emotional awareness actually is and some simple, practical ways to make it part of your daily life. So, if you’ve ever felt like your emotions were in the driver’s seat and you just wanted to take back the wheel, then stick around because this one’s for you!

Let’s start off with some definitions, and let’s talk about… 

What does being emotionally aware mean?

Emotional awareness is essentially about knowing what you’re feeling and why you’re feeling it. It’s about being able to recognise your emotions and acknowledge them, and it also involves understanding the impact that your emotions have on you and on those around you. Think of it as building a stronger connection between your mind and your emotions, where you’re actively aware of what’s going on within you at any given moment. 

When you’re emotionally aware, it means you’re attuned to what’s happening internally rather than just reacting automatically to whatever you feel. It’s like taking a step back to notice the emotional landscape within you instead of just getting swept away by it.

On a practical level, being emotionally aware means recognising different emotions as they come up and having the language to describe them. For example, instead of just saying “I feel bad,” emotional awareness allows you to break that down into something more specific: maybe you feel frustrated, disappointed, or even overwhelmed. Each of these emotions comes with its own set of triggers, behaviours, and ways of managing them… and so the more specific you can get, the easier it becomes to address the underlying issue or need.

Imagine you’ve had a tough day at work. Without emotional awareness, you might just feel “off” and find yourself snapping at a loved one when you get home. With emotional awareness, though, you’d recognise that maybe you’re actually feeling physically or emotionally drained, or even under-appreciated, which then allows you to consider what it is that you actually need in that moment, whether it’s rest, support, or simply some time to decompress. When you’re emotionally aware, you’re better equipped to make sense of your emotions… and that can then help you manage your responses more thoughtfully, instead of just reacting.

So, another part of all this involves being aware of how your emotions influence your behaviour and how those behaviours, in turn, affect others. For example, if you’re aware that stress makes you impatient, then you might consciously choose to take a few deep breaths, or step back to cool off, before you respond to someone. And so, emotional awareness isn’t just about noticing what you’re feeling but it’s also about understanding how to navigate those feelings in ways that serve you well.

Now… when we talk about emotional awareness in a mental health context, it’s also about gaining insight into how your emotions affect your overall wellbeing. Our emotions are closely linked to our mental health; feeling certain ways over time can shape how we see ourselves and the world around us. For example, if you often feel anxious but aren’t fully aware of the specific triggers or the patterns in your responses, that underlying anxiety might impact your confidence, your relationships, or even your physical health over time.

Emotional awareness in this context also means having a better grasp on how our emotions can sometimes drive unhelpful behaviours. Take the example of sadness; if you’re not aware of it or are uncomfortable with it, you might find yourself ignoring it or distracting yourself to avoid dealing with it. However, this avoidance can build up, potentially leading to more intense feelings down the track. Being emotionally aware, on the other hand, encourages you to notice these emotions and find constructive ways to process them, which can help you avoid being weighed down by unresolved feelings.

Emotional awareness can also bring you closer to understanding which emotions might signal deeper needs or values. For instance, feeling frustrated might reveal that you’re not living in alignment with something that’s important to you, like personal growth or connection. In a mental health context, these insights can be powerful tools for identifying areas where you can make changes that will have a positive impact on your wellbeing.

So, that leads to the next part of this episode…

Why is emotional awareness important?

And I think I’ve probably already made a fairly solid case for why, but give me a moment or two to make some additional points!

Emotional awareness matters because it gives you a deeper understanding of yourself. When you’re emotionally aware, you’re not just reacting to situations; instead, you’re able to pause, notice what’s happening inside, and choose how you respond… and that is absolute gold in terms of not only the quality of your relationships, but also for helping you to feel more in control and a lot calmer. Emotional awareness helps you move beyond surface-level reactions to more intentional responses. I mean, think about it: how often do we just go through the day on autopilot, letting emotions like frustration, impatience, or anxiety dictate our behaviour? Being more emotionally aware breaks that pattern by encouraging you to acknowledge and understand what’s really going on inside you, which gives you more control over your responses… leading to healthier relationships, better decision-making, and greater peace of mind (even in challenging situations).

When you understand your own emotions, you’re better equipped to empathise with others, recognising that their behaviours may be driven by feelings similar to your own. This creates more meaningful relationships, as you’re able to connect by communicating with compassion and clarity. 

Emotional awareness also builds your resilience because it allows you to acknowledge and process your emotions instead of suppressing them, which can lead to more balanced emotional wellbeing over time. It’s like building a toolkit for navigating both the highs and lows of life; by recognising what you feel, you’re more prepared to handle challenges without feeling so overwhelmed.

You can also start to see patterns in your thoughts and behaviours that impact your mental wellbeing. For example, if you notice you often feel anxious in specific situations, being aware of this pattern can help you explore what’s triggering the anxiety and develop strategies to manage it. Over time, this understanding reduces the power that certain negative emotions might have over you, making it easier to maintain a stable sense of self and stay grounded.

Emotional awareness is also essential for emotional regulation, which is the ability to manage your emotions in healthy ways. Without awareness, your emotions can sometimes feel overwhelming and even scary, and you could be tempted to suppress or avoid them. But unacknowledged emotions don’t actually disappear; instead, they can build up over time and affect your mental health, sometimes resulting in issues like chronic stress or anxiety. By building your emotional awareness, you’re giving yourself permission to feel what you need to feel without judgement, which is a crucial step towards emotional balance. And this can also help you learn to accept all parts of yourself — even the more challenging emotions — rather than seeing them as weaknesses.

When you’re in tune with your emotions, you’re more likely to make choices that align with your values and long-term goals, which can help you feel more satisfied in life. And it can just help you to feel a lot more settled in your own skin; instead of fighting a war within yourself, emotional awareness helps you to embrace yourself with the kind of love and compassion you deserve.

So, how do you do that? Well, let’s first take a quick break to hear from the brands who help me create this show each week…

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And welcome back! Now let’s get into the how-to part of today’s episode and let’s talk about… 

How to be more emotionally aware

Alright, so here are some practical tips for you; pick a few to focus on, see how you go, and then try some more (and gradually build over time). 

OK, first, get to know your emotions — which is the foundation of emotional awareness, and it means actively exploring and understanding the range of emotions you experience, from joy and excitement to sadness and frustration. Getting to know your emotions helps you because it means you can recognise them more easily when they arise, making it easier to respond thoughtfully rather than just reacting impulsively. Do this by reflecting on past experiences and identifying the emotions you felt during those times. Consider keeping a journal, where you make a note of different emotions you experience each day, what triggered them, and how you responded. Over time, this practice will help you develop a richer emotional vocabulary and a much deeper understanding of your emotional patterns.

Next, learn how to regulate your emotions — which means managing how you respond to them, so you’re not just reacting automatically and without thought (since that often creates a mess!). Learning to regulate your emotions helps you handle difficult emotions like anger, stress, or disappointment without letting them take over, and it can create more balance and calm in your life (especially during challenging times). Start by acknowledging your feelings without judgement; recognise what you’re feeling, and accept it as being valid (instead of feeling bad about it, or worried, or guilty; remember that feelings are just feelings… it’s perfectly natural to have them, and it’s only really what you do with them that matters). Then, practice pausing and taking a few slow breaths whenever you feel an intense emotion rising. This pause helps you consider your response so that’s in line with how you want to act, rather than just reacting in the heat of the moment. I covered emotional regulation in detail in Episode 198, so I recommend you check that out after this one, and just be aware that, over time, working on building this skill gives you a lot more control over your responses, leading to healthier relationships and greater peace of mind (which I covered in Episode 256). OK, next… 

Check in with yourself throughout the day — one of the simplest yet most effective ways to increase your emotional awareness is by practicing regular self-check-ins. That means pausing regularly throughout your day, even if it’s just for a minute or two, to ask yourself what you’re feeling and why, which builds a habit of self-reflection and allows you to catch emotional shifts as they happen. Self-check-ins help you identify specific feelings rather than letting them build up unnoticed. You can start by setting reminders on your phone or linking these check-ins to routine activities, like making a coffee or commuting to and from work. The more often you check in with yourself, the easier it becomes to notice subtle changes in your emotional state. Next…

Name your emotions specifically — accurately labelling your emotions is a powerful tool for building emotional awareness. Often, we tend to generalise feelings as “good” or “bad,” but giving them specific names — like frustrated, hopeful, anxious, proud, etc. — can help you understand what’s really going on. Naming your emotions helps to shift your brain from feeling mode to thinking mode, giving you a clearer and more objective view of the emotion itself (rather than just being caught up in it). Next time you’re feeling overwhelmed, take a moment to pinpoint exactly what you’re experiencing. You might be surprised at how quickly this helps you feel more in control. OK, next… 

Identify physical cues — your body often gives you clues about how you’re feeling, and learning to read these cues is a valuable skill. For example, tension in your shoulders might indicate stress, while a fluttering in your stomach could signal anxiety. Paying attention to these types of physical signs can alert you to emotions you might not have fully registered yet. Start by consciously noticing how your body feels when you’re experiencing different emotions. Over time, you’ll start to recognise patterns and be able to address emotions before they escalate. Alright, next…

Listen to your inner dialogue — the way you talk to yourself can reveal a lot about your emotions. Becoming aware of your inner dialogue means noticing the thoughts that tend to go along with your emotions, especially in challenging situations. For example, if you’re feeling discouraged about something, then your self-talk might lean towards self-criticism or pessimism. Recognising these patterns can help you understand the underlying feelings more clearly. You can practice this by consciously observing your thoughts (try journalling as a way of capturing them) and gently challenging any that are overly negative or unhelpful. OK, next… 

Set intentions at the start of your day — when you begin your day with a clear and focused idea of how you want to approach things, you’re more likely to notice when emotions or reactions don’t align with that intention. For example, if your intention is to remain calm and patient, then you’re more aware of moments when irritation or frustration get the better of you. Setting intentions gives you a mental anchor, making it easier to recognise and respond to emotional shifts. Each morning, take a moment to consider how you want to feel and act that day. Write it down, say it out loud, or simply take a few deep breaths while focusing on your intention. And so that leads to my next point… 

Reflect on your day in the evening — finishing off your day with a bit of reflection is another powerful way to increase your emotional awareness. In the evening, take a few minutes to think back on the day and the emotions you experienced. Reflect on moments that felt particularly intense or unexpected, and consider what triggered those emotions, and reflect on your responses to understand how certain triggers affected you, or if there are any patterns you need to be aware of, which then enables you to handle similar situations differently in the future. This helps you close out the day with a sense of understanding and self-acceptance. You might choose to keep a journal or just spend a few moments in quiet reflection before bed, noting any key insights to bring into the following day. I have a simple digital tool in my store that helps you do this (and more) in a few minutes a day so you can improve your mental health; it’s linked in the episode description. OK, next…

Use “I feel…” statements to express your emotions — one way to improve your emotional awareness is by getting comfortable with “I feel…” statements, especially in conversations with other people. These statements allow you to express emotions directly without placing blame or making assumptions. For example, instead of saying, “You’re making me upset,” you could say, “I feel upset when…” and continue on from there. This approach not only increases your awareness of what you’re feeling, and reinforces that you’re in control of what you do with your emotions, but it also helps you to communicate more openly and honestly with others and with yourself. Next…

Recognise when you’re numbing your emotions — sometimes, when our emotions feel too intense or uncomfortable, we might distract ourselves with activities like scrolling on our phones, binge-watching, or overeating. Recognising these moments can be a significant step towards greater emotional awareness, because it brings attention to the emotions you might be trying to avoid. Numbing behaviours don’t necessarily mean you’re doing something wrong; they’re just indicators that something deeper might need attention. When you notice yourself engaging in these behaviours, pause and ask yourself if there’s an emotion you’re avoiding; this simple self-check can help you reconnect with what’s happening internally. For more serious issues with numbing emotions, I highly recommend talking with a professional who’s qualified in the specific field you’re dealing with. OK, next… 

Practice breathing exercises to ground yourself — your breath is an incredibly powerful tool for tuning into your emotions. When you focus on slow, deep breathing, you create a sense of calm that allows you to observe your emotions without being overwhelmed by them. Breathing exercises help by activating your body’s relaxation response, making it easier for you to stay present with difficult feelings. Next time you’re feeling emotionally charged, take a few minutes to practice slow breathing — inhale deeply, hold for a few seconds, and exhale slowly. This simple exercise can help you regain focus and become more aware of what’s happening emotionally. Next… 

Notice your tone and body language — the way you speak to yourself and how you carry yourself often reflects your emotions. If your tone becomes sharp, or your posture tense, it might indicate frustration or stress, even if you haven’t fully registered those emotions. By tuning into these physical signals, you can catch emotions early and respond thoughtfully. The next time you’re in a conversation, try to be aware of how you’re speaking and how your body feels. This self-awareness can help you stay grounded and communicate more effectively. OK, next… 

Try the “Five Senses Check-In” — which probably sounds like a luxury resort in the middle of the ocean, but even though it’s not it’s still pretty relaxing (and extremely helpful for emotional regulation!). When your emotions feel intense or hard to manage, doing a “five senses check-in” can help ground you and bring you back to the present moment. This exercise involves going through each of your senses — sight, sound, touch, taste, and smell — one-by-one to describe what you’re experiencing. For example, look around and name five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. This practice shifts your focus to the here and now, calming your mind and allowing you to observe your emotions without being swept away by them. Next…

Let yourself feel vulnerable — like I said in Episode 257, opening up to yourself and to others is healthy! Emotional awareness often involves dealing with feelings that can make you feel exposed or vulnerable. Being open to these feelings is essential because it allows you to face and understand your true emotional state, rather than hiding from it. Vulnerability helps you connect with yourself in an authentic way, leading to greater self-acceptance and resilience. When difficult emotions arise, give yourself permission to experience them fully, recognising that vulnerability is a strength, not a weakness, which leads to a healthier relationship with your emotions over time. OK, next… 

Be patient with yourself — look… sometimes, our emotions can be confusing or difficult to understand, and it’s easy to get frustrated with yourself when you don’t have all the answers straight away. Having patience allows you to approach your emotions with curiosity instead of judgement, creating a safe space for self-reflection. Remember that emotional awareness develops over time… so, give yourself permission to explore your feelings without rushing.

[Final Tips and Next Time]

Because when it comes to emotional awareness and your mental health, what it all boils down to is this:

Becoming more emotionally aware leads to deeper self-understanding, greater resilience, and a richer, more fulfilling life. When you take the time to understand your emotions, you’re building a foundation of self-trust and clarity that can help you navigate life’s ups and downs with greater ease. Emotional awareness isn’t about trying to change or control your feelings; it’s about learning to understand and work with them, letting each emotion show you something meaningful about who you are and what matters to you. The more you practice this, the more you’ll find yourself responding to life in a way that aligns with your true self.

The choice is yours, as it is with all things related to your wellbeing… so, what choice will YOU make today? 

Each week I like to finish up by sharing a quote about the week’s topic, and I encourage you to take a few moments to really reflect on it and consider what it means to you. This week’s quote is by an unknown author, and it is:

“Feel the feeling, but don’t become the emotion. Witness it. Allow it. Release it.”

Unknown

Alright… that’s nearly it for this week!

Let me know, how do you stay emotionally aware? If you’re on Spotify you can share in the Comments section below, otherwise find me on Instagram @ltamentalhealth or comment on the transcript and show notes, which you can have delivered to your inbox each week; sign up at ltamh.com. 

And support my show on Patreon for early access to ad-free episodes and more; you’ll find it linked in the episode description.

I’ll talk to you next week for a new episode about how to stop expecting the worst case scenario; that will be out on December 1. Hit ‘follow’ on your podcast service and turn on notifications so you never miss an episode.

Thank you very much for joining me today. Look after yourself and make a conscious effort to share positivity and kindness out into the world… because you get back what you put out. Take care and talk to you next time!

Let’s Talk About Mental Health is an independent program proudly produced by Reconnaissance Media. For more information visit reconnaissancemedia.com   

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Published by Jeremy Godwin

Writer and podcaster from Australia specialising in mental health and wellbeing. I write and host the weekly Let’s Talk About Mental Health podcast with listeners in over 170 countries worldwide.

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