“People who have difficulty distinguishing one negative emotion from another most likely have a general sense of unpleasantness,” says lead study author Emre Demiralp, PhD. “If you’re unable to differentiate these emotions, it’s more difficult to act appropriately.” More from Prevention: How To Be Present In Your Life To get to the bottom of what you’re really feeling, here’s how to untangle your emotional knots: Give yourself a time-out. Make space in your day to decompress regularly. “Understand that you do not have the capacity to react mindfully to one situation if you’re still carrying the emotions from earlier in your day,” says Demiralp. Train your emotional brain. Not everyone has the ability to identify their more nuanced emotions, but you can hone your skills. “Start with what you can,” says Demiralp. “Identify your emotions beyond simply unpleasant. Is it shame, guilt, anger?” Just asking these questions may help you pinpoint your angst. Write it down. When you’re having a hard time identifying your different emotions, try jotting your feelings down. “Patterns will begin to form which will help you differentiate,” says Demiralp. Do a gut-check. Are you reacting to an emotion or a physical sensation? When in doubt, rule out physical causes for the feelings, such as lack of sleep and hunger. Take a hike. You may think you’re over your hectic day when you walk through the door, but if your pulse is still racing, your emotional state may still be driven by your physiology. “Walking is an excellent in terms of emotional regulation,” says Demiralp. “It directs your attention inward, and helps you refocus.” Clean up clutter. A tidy space can help you focus your thoughts where they need to be. “Physical or mental clutter adds to a general sense of disarray,” says Demiralp. “If you’re having difficulty focusing, the act of tidying up, and the result itself, can help clear your mind.” (Need help? Here are 7 steps to a tidier home.)
