Feeling Bad Is Actually Good 167
Exercise 7.1: Turn Toward the Emotion Once you become
aware of a feeling , take a moment to pause and simply acknowledge
that you are feeling an emotion. Try not to label or judge the emo-
tion, but simply notice its presence. As you connect more strongly
with the emotion, observe without judgment your experience
(remember the puppy analogy from chapter 2). Try not to inhibit,
avoid, suppress, or overcome the emotion. If you notice yourself
turning away from the emotion, try to bring your awareness back
to the emotion. Simply try to cultivate an open attitude toward the
emotion. Do this at least three times a week, for three minutes.
Exercise 7.2: Identify the Emotion Once you become aware
of a feeling , take a moment to pause and simply acknowledge that
you are feeling an emotion. A fter ten to fifteen seconds, label the
emotion as specifically as possible.
Here is a list to help you (available for download at the website
for this book):
A ngry
Fearful
Happy
Sad
Disgusted
Surprised
Hurt
A n x ious
Excited
GuiltyLoathsome
Astonished
Hostile
Confused
Cheerful
Ashamed
Detestable
Startled
Hateful
Te r r i f i e dCreative
Lonely
Contemptuous
Confused
Critical
Helpless
Fascinated
Bored
Offended
Amazed