QUESTION: Emotional intelligence: how to recognize and name feelings?

The development of emotional intelligence begins with mindfulness and the ability to observe your inner world. To learn how to accurately recognize and name your feelings, you need to regularly turn to the practice of observation, which allows you to notice the moment an emotion arises before it completely overtakes you.

The first step in this process is recording external triggers. Ask yourself: what exactly triggers my reaction? This could be a sharp word from a colleague, an unexpected message, or public transport delays. Understanding the specific situation provides a starting point for analysis.

The second important aspect is the bodily response. Emotions always have a physical manifestation, whether it is tension in the shoulders, a rapid heartbeat, a lump in the throat, or shallow breathing. Pay attention to how your emotion is specifically felt in the body, as physical signals arrive faster than conscious thoughts.

The third element is the analysis of your behavior. Ask yourself: what do you do next under the influence of this feeling? Do you go on the defensive, start an argument, or withdraw into yourself? Awareness of automatic behavioral patterns gives you a valuable starting point for change and allows you in the future to choose a different reaction rather than acting on autopilot.