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CBI Session for Wednesday November 10, 2021
CBI Session for Wednesday November 10, 2021
Module 3 Session 1
Module 3 Session 1
Understanding Feelings
Understanding Feelings
We all get lots of messages growing up from our family, friends, and society about feelings:
We all get lots of messages growing up from our family, friends, and society about feelings:
which feelings are "good"
which feelings are "bad"
which feelings we should or shouldn't feel
how to express our feelings
whether or not we should talk about feelings...
...the list goes on and on.
In CBI, we look at feelings in a different way:
In CBI, we look at feelings in a different way:
Feelings are neutral messengers of information.
Feelings are neutral messengers of information.
When we use CBI, our feelings aren't good or bad or right or wrong. They are just
When we use CBI, our feelings aren't good or bad or right or wrong. They are just
messages
messages
from our brain and body.
from our brain and body.
These messages tell us about ourselves and other people, what we like and don't like, and what is important to us.
These messages tell us about ourselves and other people, what we like and don't like, and what is important to us.
This quote demonstrates some of the messages our feelings are trying to tell us.
This quote demonstrates some of the messages our feelings are trying to tell us.
Sometimes just finding the right word for what we are feeling can be hard....
That's where the feelings wheel below can be helpful.
In the middle are six "basic" emotions.
Moving outward from the middle are different "shades" of each basic emotion.
Take a look at the different words on this wheel and think about which ones are and aren't familiar to you.
The Feelings Wheel
The Feelings Wheel
Here is something else you may not have known about feelings...
Here is something else you may not have known about feelings...
What do feelings and soda have in common?
What do feelings and soda have in common?
Sometimes, if we feel overwhelmed by painful feelings, we may try to cope by "shutting them off" or avoiding our feelings. This may work in the short term, but unfortunately it can make things worse in the long term.
You see, feelings are kind of like soda...
Imagine a bottle of soda.
Imagine a bottle of soda.
If you shake the bottle, and then take the cap off, what happens?
If you shake the bottle, and then take the cap off, what happens?
Yup. It explodes.
Yup. It explodes.
However, if you leave the cap off, the intensity of the fizz will calm down, until the eventually the soda will flatten.
However, if you leave the cap off, the intensity of the fizz will calm down, until the eventually the soda will flatten.
Feelings are similar. Sometimes things in life happen that "shake us up" and cause us to have intense feelings. If we don't allow ourselves to feel those feelings, eventually the pressure will build and we may "explode" with intense feelings. The more we avoid our feelings, the more intense they will get.
Feelings are similar. Sometimes things in life happen that "shake us up" and cause us to have intense feelings. If we don't allow ourselves to feel those feelings, eventually the pressure will build and we may "explode" with intense feelings. The more we avoid our feelings, the more intense they will get.
BUT,
BUT,
the intensity of our feelings is only temporary, and only stays if we keep the "cap on" our feelings.
the intensity of our feelings is only temporary, and only stays if we keep the "cap on" our feelings.
If, instead, we allow ourselves to feel our feelings, or "take the cap off" every once in a while, we give our body a chance to process the feelings and they become less intense over time, and easier to handle.
If, instead, we allow ourselves to feel our feelings, or "take the cap off" every once in a while, we give our body a chance to process the feelings and they become less intense over time, and easier to handle.
There are a lot of different ways to "take the cap off" and feel our feelings. Here are a few:
There are a lot of different ways to "take the cap off" and feel our feelings. Here are a few:
Paying attention to what you are thinking, feeling, and doing (your cognitive diamond)
Naming your feelings
Talking to people you trust
Emotion Surfing - riding the "wave" of intense feelings
Journaling
Expressing your feelings through art or music
Meditating
Now that you've reviewed the lesson on understanding feelings, take a few minutes to reflect on your own experience and answer the following questions.
Now that you've reviewed the lesson on understanding feelings, take a few minutes to reflect on your own experience and answer the following questions.
BE SURE TO READ THE INSTRUCTIONS CAREFULLY FOR EACH QUESTION!
BE SURE TO READ THE INSTRUCTIONS CAREFULLY FOR EACH QUESTION!
Don't forget to complete all sections and click submit at the end to get credit for CBI session!
Don't forget to complete all sections and click submit at the end to get credit for CBI session!
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