Emotional Literacy
It's hard to heal what you can't name.
Sometimes we say we’re “fine,” when we’re not.
We say we’re “tired,” when we’re actually depleted, heart-heavy, or overstimulated.
We say we’re “sad,” when what we really mean is grieving, disappointed, lonely, or ashamed.
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This isn’t about being dramatic, it’s about being honest with yourself.
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Building emotional literacy isn’t just about expanding your vocabulary.
It’s about creating a bridge between your inner experience and the world around you.
It’s about understanding your needs before they turn into shutdown, panic, or conflict.
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Let’s begin.
Identifying What You’re Actually Feeling
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Ask yourself:
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“What physical sensations am I noticing?” (Tight chest, shallow breath, heaviness?)
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“If my feeling had a colour or shape, what would it be?”
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“When did this feeling first show up today?”
Sometimes, putting it into words unlocks the next step forward.
Try a feelings wheel →
Start with the interactive journal →
Why Emotions Get “Stuck” in the Body
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Ever cried after holding it together for days?
Or felt your stomach in knots when you couldn’t speak your truth?
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That’s not weakness. That’s your body trying to process what your mind couldn’t.
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Unfelt emotions can linger in the nervous system. Not forever, but until they feel safe to come up and move through.
You might not need to fix them. Just feel them.
Try:
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Movement (even small stretches)
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Gentle breathwork or grounding
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Writing to the emotion like it’s a person
Journaling Prompts for Emotional Awareness
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Let your feelings speak without needing to censor or justify them.
Try:
“Right now, I feel… and underneath that, I might be feeling…”
“This emotion might be trying to protect me from…”
“If this feeling could talk, it would say…”​
You don’t need to write beautifully. You just need to be real.
Pair with breathwork or grounding after writing →
You Don’t Have to Have the “Right” Words
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Naming your feelings doesn’t always come easily. Especially if you were taught to bury them.
But you’re learning now. Gently, patiently, honestly.
That in itself, is healing.