Increase your emotional vocabulary.
Name your emotions as you experience them. Take note of how you feel and where you experience it in your body, and label it. Learn a variety of names for different emotions. For example, you might find different names for anger, such as ashamed, disappointed, vulnerable, and wounded.
Identify what your emotions are trying to convey.
When you have unpleasant emotions, consider where they come from. Consider which needs are not being met and what you are missing. Do you experience anger towards your partner because you crave his affection? Do you feel disappointed because you lack support? Do you feel sad because you miss social contact?
Practice self-soothing.
Choose actions that make you feel safe and calm when you're going through a painful emotion. For example, take a warm bath or drink, talk to a friend you trust, listen to soothing music, smell a calming scent, try slowing down your breathing, etc. You may also build a self-soothing box with items that usually help you feel better and calmer, such as photographs of your loved ones, lavender oil, a journal, etc.

Explore your emotions

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