Name a feeling or a current need · S9.15

Separate a sensation, a feeling, and a need

Several parts of an emotional moment feel mixed together.

Everyday practice

Try these steps

1. If comfortable, write a physical observation, such as 'my face feels warm'; skip this if body attention is unhelpful.
2. Separately name a possible emotion and a current need, allowing uncertainty in either.
3. Choose an action based on the need rather than treating the sensation as proof of what anyone meant.

An example

Warm cheeks; perhaps embarrassment; I need a moment to read the feedback before responding.

Reflect

Which part was clear and which remains a guess?

Next time

Use only the distinctions you find helpful next time.