5-Step Guide on How to Feel Your Feelings


Take time to slow down and identify your emotions.

Using the Feelings Wheel can help you identify what you are feeling, come to terms with the feelings, and ultimately, become more self-aware and self-compassionate.


Give yourself the time and space to feel your emotions without judgement. Sit with them and don’t try to push them away.

Think about what triggered them and recognize that your emotions are not permanent.

  • “I feel (insert emotion)”
  • “It’s okay that I feel (insert emotion)”
  • “I’m allowed to feel (insert emotion)”

Body Scan

Identify where you feel this emotion in your body and focus on the sensations; become aware of your 5 senses.

Start by taking a few deep breathes and closing your eyes. Begin at the top of your head and end at the bottom of your toes; notice any sensations or tension you may feel.

Stretch, move, shake or breathe into those areas of your body that are holding tension.


Decide how you are going to to express your emotions. You can choose multiple ways, including examples below. Find what works for you and do it!

  • Journal
  • Make a gratitude list
  • Listen to music related to your emotions


Ask yourself: what do I need at this moment to cope with my emotion(s) or to take care of myself?


  • Watch a movie
  • Go for a walk or a run
  • Color in a coloring book
  • Recite affirmations
  • Bake a cake
  • Take a long relaxing shower

Now take a big deep breath and remember that learning how to feel your feelings takes practice; be patient and compassionate with yourself!

Let’s talk if you feel that you need support with your emotion management.

Rahaf Kobeissi

Rahaf Kobeissi

Rahaf Kobeissi is a mental health coach who has overcome depression, anxiety, and professional obstacles herself. She knows the value of peace of mind and professional growth, which is why she made it her purpose to help YOU transform YOUR life the way she did hers.

Whether you are an individual who needs guidance in your life, or a company that is looking to improve their employees' engagement and build a culture of wellbeing, She can help you. The workplace environment can have a significant impact on an employee's mental wellbeing. Rahaf provides online coaching and training support for companies that goes from delivering seminars to customizing a company-wide wellbeing program.

Reach out and schedule a call to discuss the challenges you are facing and Rahaf will work with you to develop the right approach. Learn more: Rays Your Mental Health

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