Navigating Your Emotions
I know that navigating emotions can feel overwhelming at times. Whether you’re struggling with explosive reactions, feeling stuck in negativity and worry, or having a hard time expressing your emotions at all, you’re not alone. And more importantly, there’s nothing wrong with you for feeling this way.
We’re often taught to suppress, ignore, or judge our emotions, but the truth is: there are no “bad” emotions—only emotions that need attention. Every feeling carries valuable information, and learning to work with them instead of fighting against them is the key to greater peace and self-awareness.
In my group coaching program, Empowered Living, we’ve been talking about just this. It's apparent that offering space for this conversation is not only valuable but necessary. I often wonder how much easier life would be if we were taught and had the courage to feel our feelings. So much energy goes into avoiding them, stuffing them away or making decisions so that we don’t have to experience them. I love a reframe and this topic is a perfect fit! So, let’s reframe the way we view our feelings.
If you’ve worked with me you know that I talk about Awareness being your superpower. And right beside her is curiosity. What if you became more aware of your feelings and instead of leaning out, you leaned in with curiosity? What if those feelings held the treasures to what is missing in your life, your freedom, your compassion and inner wisdom! What if by sharing your feelings you create a greater connection and deepen your relationship. What if it felt safe and normal to feel your feelings, share your feelings and experience the more difficult emotions of others with openness and compassion? How might your life and relationships change?
Here's a simple method for you to call upon to help you navigate, especially those deeper charged emotions.
The RULER Method was developed by Marc Brackett at the Yale Center for Emotional Intelligence.
Recognize – Notice what you’re feeling in the moment. Where do you feel it in your body?
Understand – Ask yourself: What triggered this feeling? What might it be trying to tell me?
Label – Name the emotion clearly (not just “bad” or “upset,” but specifics like “frustrated,” “overwhelmed,” or “disappointed”).
Express – Find a healthy way to express it—talking to someone, journaling, or moving your body.
Regulate – Use a tool to help you process it—deep breathing, mindfulness, reframing your thoughts, or simply allowing the feeling to pass without judgment.
If this is striking a chord inside of you, but you also have some fear, anxiety or doubt…but you also know that this is something you’d like to explore. Please feel free to reach out. My group coaching program is the perfect space to begin exploring these concepts. It's a safe space to share your feelings and to take a deeper look at what might be stopping you from moving forward.
Jen Adams Coaching
www.jenadamscoaching
Nationally Board Certified Health and Wellness Coach
Breathwork Facilitator
Reiki Master
Retreat Leader
Published Poet