Ep 27. How to Actually “Feel Your Feelings”! with Terra Friedman’s, AMFT (she/her)
It’s holiday time, are you stuffing your feelings or are you ready to do something different and feel through them!?
This week host Renae Johnson (they/them) and Open Space Therapy Collective therapist Terra Friedman explore what is actually means to feel your feelings.
In this episode we answer:
What it means to actually feel your feelings
The difference between feeling and emotion
How to appreciate and learn from negative feelings
Difficulties accessing our feelings
And how that can be different in the Queer & Trans experience
Join us as we demystify the feeling process and help you have your feelings become an ally instead of an enemy.
Understanding and acknowledging our emotions is crucial for our mental well-being,
yet many struggle with truly experiencing and processing their feelings. Learning how to genuinely feel our emotions, rather than suppressing or ignoring them, is a vital step toward emotional health and self-awareness. Here are some strategies to help navigate and embrace our feelings in a genuine and mindful manner.
In the LGBTQ+ community, the exploration and acknowledgment of emotions can carry unique significance due to societal stigmatization, discrimination, and the complex navigation of identity. For many within the LGBTQ+ spectrum, the process of authentically feeling emotions might involve overcoming internalized shame, self-doubt, or fear resulting from societal expectations or past experiences of rejection or invalidation. Creating a safe space to genuinely experience and express emotions is particularly essential in a world where individuals within this community may face additional challenges in embracing their feelings authentically. Seeking affirming support, whether through LGBTQ+ inclusive therapy, community groups, or connections with understanding peers, can significantly contribute to fostering a sense of acceptance and validation while navigating emotional experiences within the LGBTQ+ context.
Firstly, it's essential to create a safe and non-judgmental space for emotional exploration. Accepting that all emotions are valid and part of the human experience allows us to approach our feelings with curiosity rather than criticism. Cultivating self-compassion lays the groundwork for acknowledging emotions without self-condemnation.
Mindfulness practices, such as deep breathing, meditation, or body scans, can help in tuning into our emotions.
By grounding ourselves in the present moment and observing our thoughts and sensations without judgment, we become more attuned to our emotional experiences. Mindfulness allows us to create a space where we can identify, accept, and process our feelings more effectively.
Developing emotional literacy – the ability to recognize, label, and understand our emotions – is a fundamental skill in feeling our feelings authentically. Taking the time to name our emotions, whether it's happiness, anger, sadness, or fear, helps in validating and acknowledging what we're experiencing.
Expressive practices, such as journaling, art, or music, offer a creative outlet for exploring and processing emotions. Writing down our thoughts and feelings, painting, or engaging in any form of artistic expression enables us to externalize and make sense of our emotions. These activities facilitate a deeper connection with our feelings and often reveal insights that may have been otherwise overlooked.
Engaging in meaningful conversations with trusted individuals allows for emotional sharing and validation. Having someone who listens empathetically and without judgment can provide immense relief and support in processing emotions. Sharing feelings with others fosters connection and helps in normalizing our emotional experiences.
Avoiding the temptation to numb or escape from uncomfortable emotions is essential.
While it might seem easier to distract ourselves with substances, excessive work, or constant busyness, these coping mechanisms only serve as temporary distractions. Instead, allowing ourselves to sit with and fully experience our feelings, even the unpleasant ones, is crucial for emotional growth and healing.
Practice self-reflection by exploring the underlying reasons behind your emotions. Understanding the triggers or situations that evoke specific feelings helps in addressing the root causes. It might involve examining past experiences, patterns, or belief systems that influence our emotional responses. This introspection fosters greater self-awareness and emotional regulation.
Learning to embrace vulnerability is another significant aspect of feeling our feelings genuinely. Accepting vulnerability as a strength rather than a weakness allows for a deeper connection with ourselves and others. Being open and authentic about our emotions fosters genuine connections and fosters emotional resilience.
Seeking professional help from therapists or counselors can provide invaluable guidance in navigating and processing emotions. Therapists offer a supportive and non-judgmental space to explore feelings, identify underlying issues, and develop healthy coping strategies. Therapy equips individuals with tools to manage emotions effectively and promotes overall emotional well-being.
In conclusion, feeling our feelings authentically involves creating a compassionate space for emotional exploration, practicing mindfulness, developing emotional literacy, engaging in expressive activities, seeking support from others, and embracing vulnerability. By acknowledging, accepting, and processing our emotions without judgment, we pave the way for greater self-awareness, emotional growth, and overall mental well-being. Truly feeling our feelings is a transformative journey toward deeper understanding and acceptance of ourselves.
Therapist Bio:
Terra Friedman AMFT (she/her) is a therapist with Open Space Therapy Collective. Terra specializes in working with women who overachieve and experience anxiety, and with partners who are in or wanting to explore non-monogamous relationships.
To find more from us visit:
https://www.openspacetherapycollective.com/meet-debbie
https://www.instagram.com/openspacetherapycollective/
https://www.tiktok.com/@openspacetherapy
https://www.tiktok.com/@mytherapistisout
https://www.instagram.com/mytherapistisout
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