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LIST OF COMMONLY FELT EMOTIONS

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Adored: to feel passion, devotion, or tenderness for.

Afraid: filled with fear or dread

Angry:

Annoyed:

Anxious:

Apologetic:

Ashamed:

Blessed:

Blissful:

Bored:

Bothered:

Broken:

Bubbly:

Cautious:

Cheerful:

Confident:

Content:

Curious:

Delighted:

Depressed:

Determined:

Disappointed:

Disgusted:

Disturbed:

Embarrassed:

Empty:

Energetic:

Enlightened:

Enlivened:

Enraged:

Enthusiastic:

Envious:

Excited:

Exhausted:

Flirtatious:

Foolish:

Fragile:

Frightened:

Frustrated:

Glad

Guilty

Happy

Hopeful

Hopeless

Horrified

Hurt

Hysterical

Indifferent

Infatuated

Interested

Irritated

Jealous

Joyful

Lively

Lonely

Loved

Loving

Mad

Nervous

Obsessed

Pleased

Proud

Regretful

Relieved

Respected

Restless

Sad

Satisfied

Scared

Scattered

Secure

Shy

Smart

Sorry

Strong

Surprised

Suspicious

Terrified

Thrilled

Tired

Unsure

Upset

Vivacious

Vulnerable

Worried

Worthless

Worthy


When you finish identifying the emotion you want to explore, write it down at the top of the Describe Your Emotion form (on the next page) or use a blank piece of paper.

Then, using your imagination, draw a picture of what your emotion might look

like. This might sound hard to do, but just do the best you can. For example, if you

are feeling happy, maybe a picture of the sun expresses how you feel or maybe a

picture of an ice-cream cone would do better. The picture doesn’t have to make

sense to anyone else but you. Just give it a try.

Next, try to think of a sound that would further describe the emotion. For

example, if you are feeling sad, maybe the sound of a groan would describe how

you feel, such as “ugh.” Or maybe a certain song expresses your emotion better.

Describe the sound as best you can, and write it near your drawing.

Then describe an action that “fits” your emotion. For example, if you are feeling

bored, maybe the action would be to take a nap. Or if you are feeling shy, maybe

the action would be to run away and hide. Do your best to describe the action, and

write it near your drawing.

The next step of this exercise is to describe the intensity of the emotion on which

you’re focusing. This will require some thought. Do your best to describe the

strength of this emotion. Feel free to be creative and use metaphors if you need to.

For example, if you are feeling very nervous, you might write that the feeling is so

strong that your “heart feels like a drum at a rock concert.” Or if you are only

feeling a little angry, you might write that the intensity is like a “mosquito bite.”

After describing the intensity of the emotion, briefly describe the overall quality

of what the emotion feels like. Again, feel free to be as creative as you need to be

in your description. If you are nervous, maybe it makes you feel like your “knees

are made of jelly.” Or if you are getting angry, it might make you feel like “water

that’s about to boil.” Be as accurate as you can in your description and be as

creative as you need to be in order to convey your feelings.

Finally, add any thoughts that arise due to your emotion. But be clear that what

you describe is a thought and not another emotion. For example, don’t choose any

of the words in the list above to describe your thoughts. Those are emotions, not

thoughts. Your thoughts should be able to finish the following sentences: “My

emotion makes me think that…” or “My emotion makes me think about…” It’s

important that you begin separating your thoughts and your emotions because this

will give you better control over both of them in the future. Here are some

examples of thoughts that can arise from emotions. If you are feeling confident, a

related thought might be that you think you can ask your boss for a raise, or it

makes you remember other times in your life when you felt confident and were

successful. Or if you are feeling fragile, a related thought could be that you think

you can’t handle any more stress in your life, or it makes you think about how

you’re going to struggle with future problems if you don’t get stronger. (Visit

http://www.newharbinger.com/44581 to download the Describe Your Emotion

form.)