Here is a journaling prompt for when you feel something:

If I didn’t have a word for a feeling or emotion I’m experiencing, how would I describe the sensation in my body?

The point is to get out of our heads and into our bodies. That’s where emotions live and that’s where we need to feel them.

It helps to close your eyes for this.

Where do you feel the sensation?

Sense into your body, starting at your head and then moving down through your torso, including your muscles and even your heart, lungs, and guts.

At this point, you don’t even need to find words to describe what you’re feeling: just feel what you’re feeling. No need to do anything with them. Emotions want to be felt, not fixed.

For example, I often feel a contraction and tightness in my throat and upper chest when I feel sad. The sensation for anger usually sits in my stomach and chest.

Then just sit with it for a few moments or minutes. Explore the emotion, get curious.

If you feel ready to describe the sensation in your journal, this is a good list of vocabulary to help you find the right words. In the beginning, I used to struggle to verbalize how my emotions felt in my body as I just didn’t know how.

Here is a well-known body map of emotions in the body:

At best, you make it a habit to sit with and then journal about your emotions. It will help you feel more connected to yourself, your body and your emotional experiences to actually process them.

(I will write more about emotional skills soon, so stay tuned. It’s one of my favorite things to learn and talk about - I’m a true Cancer after all!)