Feelings come and go like clouds in a windy sky.
Conscious breathing is my anchor.
– Thich Nhat Hahn
Isn’t this a beautiful quote? I love the concept of focusing on our conscious breathing after letting our feelings float away. This is a concept that comes up often in my therapy sessions with clients, as well as in my everyday life. Have you noticed this in your own life too?
In today’s blog, I’ll be diving deeper into the four primary feelings, where we carry feelings and emotions in our bodies, and feelings and emotions check in questions. Please read on for this short, quick information!
As a registered play therapist in my early years as a therapist, I learned the four primary emotions as the following:
- Happy
- Sad
- Mad
- Scared
I’ve also had therapists add bad as in shame to this list as well. What do you think? Is there anything else you’d add here? Remember that anger usually has a lot of emotions underneath it too.
Where do you feel and carry your emotions in your body?
- Head
- Neck
- Chest
- Hands
- Feet
- Jaw
- Shoulders
- Back
- Stomach
- Legs
For me, it’s usually fear and anxiety in my belly, and stress in my shoulders and neck. What about you? Or maybe it’s some place not on this list? What else would you add here?
Having a feelings and emotions daily check in with your partners and kids can be a really helpful way to emotionally connect at dinnertime or at the end of your day. Here are some reflection questions that may be helpful:
- What’s something that made you feel happy today?
- What’s something that made you feel sad today?
- What something that made you feel mad today?
- What’s something that made you feel scared today?
- What was the best part of your day?
What do you think of these questions based on the four primary feelings? Would you add any questions to this list?
If you’re struggling with too many feelings and emotions hitting you all at once, know that you’re not alone. If you could use more help and support, please reach out to your doctor or a therapist in your area. Know that I’m thinking of you and sending lots of love and compassion your way as you navigate the heightened feelings and emotions in your own life right now.
