How to better express your feelings: practical tips for sharing your emotions.
Expressing feelings clearly and healthily is essential for building more authentic relationships and strengthening emotional health. However, many people have difficulty identifying and communicating what they feel, which can lead to misunderstandings, isolation, and even conflict.
In this article, you will learn practical tips for sharing your emotions, as well as understand the difference between thoughts and feelings, and how to avoid judgments that block emotional expression.
1. Accept your feelings.
The first step to better expressing your feelings is accepting them . Often, we try to deny or repress emotions because we consider them inappropriate or fragile. However, all emotions are legitimate and serve an important function, such as signaling unmet needs or indicating that something needs to change.
For example, feeling anger can be an indication that someone has overstepped your boundaries. Accepting this emotion allows you to understand it and choose how to express it respectfully.
Clinical example : In therapy, patients who learn to embrace emotions such as sadness or frustration report a significant improvement in self-esteem and interpersonal relationships.
2. Describe your feelings.
After accepting what you’re feeling, the next step is to describe your emotion accurately . Often, we use vague terms like “I feel bad” or “I’m not feeling well,” but this doesn’t clearly communicate what we’re experiencing.
To develop this skill, expand your emotional vocabulary: instead of just “sad,” consider whether you are “discouraged,” “disappointed,” or “lonely.” The more specific the description, the easier it will be to understand and communicate your emotional state.
Practical example : in a marital argument, saying “I feel ignored when you don’t answer my messages” is more effective than simply saying “I’m angry”.
3. Practice expressing your feelings.
Like any other skill, emotional expression improves with practice . Start by sharing emotions in safe settings with trusted people. This could be a close friend, a family member, or even a therapist.
Furthermore, it’s important to remember that expressing feelings doesn’t always mean speaking, but also using other forms of communication, such as writing, art, or even the body.
Practical example : some people find in journaling a safe space to organize and express emotions before sharing them verbally.
4. Differentiate between thoughts and feelings.
A common mistake is confusing thoughts with feelings . Thoughts are interpretations of a situation, while feelings are emotional responses. For example, saying “I think you don’t love me” expresses a thought, but doesn’t reveal the underlying feeling, such as sadness or fear.
Therefore, when communicating, try to focus on real emotions: “I feel insecure when you don’t show affection.” This facilitates dialogue and reduces the chances of accusations or defensiveness.
Clinical example : couples in therapy who learn to distinguish thoughts from feelings report more empathetic and less conflictual communication.
5. Avoid judging your feelings.
Many people tend to judge their emotions as “good” or “bad.” This type of judgment hinders acceptance and creates emotional blocks.
Remember: feeling fear, anger, or sadness does not mean weakness. They are natural human responses to different situations.
Practical example : a person who feels anxious before a public presentation might blame themselves for “not being confident enough.” However, by recognizing anxiety as a normal emotion, they can seek strategies to cope with it without putting themselves down.
6. Verbalize your feelings.
Whenever possible, verbalize your feelings clearly and assertively. Use “I” statements, such as “I feel…”, to avoid accusations and make it easier for the other person to understand.
Furthermore, try to express not only negative emotions, but also positive ones. Saying “I’m happy to spend this time with you” strengthens bonds and creates a more emotionally safe environment.
Practical example : in the workplace, by saying “I get frustrated when I don’t receive feedback on my tasks,” you open up space for constructive dialogue, instead of accumulating resentment.
7. Share your feelings daily.
Making emotional expression a daily habit is essential for strengthening relationships and maintaining emotional balance. Don’t wait for emotions to build up until they explode; instead, practice sharing small feelings every day.
For example, at the end of the day, you could say to your partner, “I felt overwhelmed at work today, but I’m relieved to be home now.” This kind of constant communication reduces misunderstandings and creates an environment of mutual support.
Clinical example : Families that develop the habit of regularly sharing feelings tend to have more empathetic and less conflictual relationships.
Conclusion
Expressing your feelings better is a process that involves acceptance, clarity, practice, and above all, courage. By developing this skill, you improve your mental health, strengthen emotional bonds, and build a more authentic and fulfilling emotional life.
Remember: emotions should not be hidden or ignored. They deserve to be acknowledged, welcomed, and communicated with respect and empathy.
