12 Scientific Steps To Raise Your Emotional Awareness

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Steps To Raise Your Emotional Awareness
What Is Emotional Awareness?
Manage Your Emotions
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Steps To Raise Your Emotional Awareness
- Pay Attention To Your Physical Sensations.
- Identify The Thoughts And Beliefs That Contribute To Your Emotions
- Understand Your Emotional Triggers
- Empathy
- Observe The Emotions Of Others
- Listen Actively
- Do Not Judge
- Self-Regulation
- Question Your Thoughts And Beliefs
- Be Mindful Of Your Emotions
- Accept Your Emotions
- Set Boundaries With Your Emotions
- Express Yourself

What Is Emotional Awareness?
Emotional awareness is the ability to be consciously aware of your own emotions and the emotions of others. It's the ability to understand and identify your feelings, to know what you're feeling in any given moment, and to have a sense of how your feelings are impacting yourself and others.

What Are The Five Characteristics Of Emotional Awareness?
- Self-awareness
- Empathy
- Self-regulation
- Social skills
- Motivation

How To Manage Your Emotions?
- Talk To A Therapist
- Practice Meditation
- Exercise
- Get Enough Sleep
- Eat A Healthy Diet
- Start A Self-awareness Journal

Five reasons Why Is Emotional Awareness Important?
- Improved communication
- Greater self-awareness
- Better relationships
- Increased empathy
- Improved self-awareness

Ever feel like your emotions control you rather than the other way around? Like you get upset super easily or do things without thinking first? This means you need to understand your emotions better, something we call emotional awareness.

If you don't understand your feelings well, they can become hard to handle. But what if I told you that you could actually learn to understand your feelings better and even control them? Well, you can!

Understanding your emotions better isn't something you're just born with, you can learn and get better at it with practice. Plus, learning this isn't as tough as it sounds. In this article, we're going to talk about 12 easy-to-follow steps, backed by science, that will help you understand your emotions better.

What is emotional awareness?

A woman expressing many emotions

Emotional awareness is like having a superpower that lets you really understand and feel your own feelings and the feelings of other people. It's about knowing how your feelings affect you, both in your mind and in your body.

Emotional awareness is a big part of something called emotional intelligence, which includes knowing and managing your feelings. If you're really good with emotional intelligence, you can control your feelings, understand and respond to other people's feelings, and make good friendships.

Being emotionally aware doesn't mean you're always happy or never feel sad or angry. It just means that you understand your feelings and how they change the way you act and the way others act around you.

But understanding emotions isn't just about controlling how you feel. It's also about emotional awareness is not just about identifying your emotions but also understanding their impact. It is crucial to recognize that emotions are intertwined with our physical health and mental health.

12 Scientific Steps To Raise Your Emotional Awareness infographic

What are the five characteristics of emotional awareness?

Some key characteristics of emotional intelligence are self-awareness, empathy, self-regulation, and social skills.

  • Self-awareness: 

Self-awareness is like having a special ability to understand your own feelings and how they change you. This includes knowing what things can set off certain emotions in you. It lets us see ourselves honestly, helping us to make choices that fit with what we believe in and what we want to achieve.

When we understand ourselves well, we can see what we're good at and where we could do better. It also helps us realize when we need to reach out and ask for some help. [1]

  • Empathy: 

Empathy is like having the superpower to understand and share other people's feelings. You don't have to agree with them or feel exactly the same way, but it does mean trying to see things from their point of view. Empathy is super important when you're trying to communicate well and it can help build trust and good relationships.

When we show empathy to others, it helps us understand what they need and how we can help them. It also helps us build friendships that are based on understanding and respecting each other.

  • Self-regulation: 

Self-regulation is the ability to control your emotions, thoughts, and behaviors in a healthy way. This means being able to manage your reactions, even when you're feeling upset or frustrated. It also means setting healthy boundaries, both with yourself and with others.

This process requires motivation, discipline, and a willingness to delay gratification. People who can effectively self-regulate are usually successful in school, work, and relationship management. They are also less likely to engage in risky behaviors such as drug use or unprotected sex. 

Students who practice self-regulation are more successful after they're finished with their schooling years. [2]

People sitting at a gathering
  • Social skills: 

Social skills are the ability to interact with others positively. This includes things like communication, cooperation, and assertiveness. People with strong social skills are typically successful in school, work, and personal relationships. They tend to be more outgoing and less anxious than those lacking social skills. [3]

  • Motivation: 

Motivation is the desire to achieve a goal. It is the driving force behind all of our actions. There are many different types of motivation, such as intrinsic motivation, which comes from within oneself, and extrinsic motivation, which comes from external factors.

Highly motivated people tend to be successful in all areas of their lives. They tend to set high standards for themselves and strive to improve. Highly motivated people are also less likely to give up when faced with difficulties.

Developing emotional awareness can help you in all areas of your life, from personal relationships to professional success.

A woman meditating to develop self-awareness

How to develop emotional awareness

If you're interested in increasing your emotional awareness, there are a few scientific steps you can take:


Step 1: pay attention to your physical sensations

When you're feeling an emotion, your body will usually give you some clues. For example, you might feel your heart rate increase when you're anxious or your muscles tense up when you're angry.

Pay attention to these cues and see if you can identify the emotions that accompany them.

This is a significant first step in becoming more aware of your emotions! By paying attention to your body's physical reactions, you can better sense your feelings.

Step 2: identify the thoughts and beliefs that contribute to your emotions

Your emotions are usually based on your interpretation of a situation. For example, if you believe someone is judging you, you might feel embarrassed. If you think someone is unfair to you, you might feel angry. You might feel sad or anxious if you believe you're not good enough.

By identifying the thoughts and beliefs that contribute to your emotions, you can start to challenge and reframe them. This can help you feel better in the moment and the long term.

Step 3: understand your emotional triggers

We all have things that set off our emotions.

For some people, it might be a particular person or situation consistently getting them worked up. Or it could be something as simple as seeing a picture of a cute animal that makes you feel happy.

Identifying your triggers can help you be more aware of your emotions and give you a chance to prepare yourself before encountering them. If you can identify your triggers, it'll be easier to control your emotions.

You'll know when to avoid certain situations or people, and you'll also be able to manage your reactions better when encountering them.

Step 4: Label your emotions

Once you've identified your emotions, it's essential to label them. This can be tricky because sometimes, we experience multiple emotions simultaneously. For example, you might feel both angry and sad about a situation.

One way to label your emotions is to keep a journal and write down how you feel each day. You can also try rating your feelings on an emotional awareness scale from one to ten. This will help you become more aware of the different emotions you experience and how intense they are.

Labeling your emotions can help you better understand them. It can also help you communicate your emotion to others. Persian Grove Journal should be able to help you keep a track of your emotions.

A woman being comforted


Step 5: observe the emotions of others

When you interact with others, try to pay attention to their emotions. This is not easy because sometimes people don't show their feelings on the surface. But if you pay close attention, you might be able to see their emotion through their body language or tone.

Codependency and Emotional Intelligence

The intricate relationship between codependency and emotional intelligence is underscored by scientific insights. Codependency can often hinder the development of individual emotional awareness, as emotions are heavily influenced by the needs and feelings of others. Overcoming codependency involves establishing personal boundaries, fostering self-reliance, and nurturing one’s emotional health.

Step 6: listen actively

When someone is sharing their feelings with you, listen actively. This means giving your full attention to the person and trying to understand their perspective. Try not to interrupt or judge what they're saying. Just let them speak and express themselves.

Step 7: do not judge

If someone is sharing their feelings with you, resist the urge to judge them. Just because you disagree with their emotions doesn't mean their feelings are wrong. Try to be open-minded and understand where they're coming from.


Step 8: question your thoughts and beliefs 

Once you're aware of these thoughts and beliefs, you can start to question them. Are they really true? Are they based on facts or your opinion?

For instance, if you're feeling anxious about an upcoming presentation, ask yourself whether there's evidence that supports your belief that it will be a disaster. Chances are, you'll realize that your anxiety is based on irrational thoughts and fears.

Step 9: be mindful of your emotions

Mindfulness is all about being present in the moment and paying attention to your thoughts, feelings, and surroundings.

When you're mindful, you're not judging or reacting to your emotions; you're simply observing them.

This can be difficult, but it's important to remember that your emotions are just temporary states that will pass. Just because you feel anger doesn't mean you have to act on it. You can choose how to respond to your emotions.

If you can stay present and observe your emotions without getting caught up in them, you'll be better able to manage them.

Step 10: accept your emotions

Your emotions are a natural and essential part of who you are. They provide valuable information about your internal state and can help guide your behavior.

Learn to love yourself and maintain a positive attitude towards your emotions, even when they are negative. This will help you become more aware of and accept your feelings, leading to improved self-esteem and self-compassion. If you are struggling to love yourself, you could start reading some self-love quotes books. Or even articles (or listening to podcasts) that inspire you to be kinder to yourself.

However, you don't have to act on every emotion you feel. When you accept your emotions, you can choose how to respond to them in a constructive and helpful way. By accepting your emotions, you are not saying they are good or bad. You are simply acknowledging their existence and choosing to respond to them helpfully.

If you find it difficult to accept your emotions, try this exercise: The next time you are feeling an emotion, stop and label it. For example, "I am feeling anger" or "I am feeling sadness." Then, take a few deep breaths and repeat the following statements to yourself:

• "It's okay to feel this emotion."

• "I am not my emotions."

• "I am in control of my emotions."

When you are able to accept your emotions, you can begin to manage them effectively.

Step 11: set boundaries with your emotions

You can't always control how you feel, but you can control how you express your emotions. If you're feeling overwhelmed, take a step back and give yourself some time to calm down. Let people know when you need space, and don't be afraid to say no if you're not up for socializing.

You can also set boundaries with your emotions by choosing not to dwell on them. For instance, if you are feeling sad, you can give yourself a certain amount of time to feel sad and then move on.

It's also important to set boundaries with your emotions in relationships. Don't expect others always to understand how you feel, and don't put pressure on them to fix your emotions. Instead, communicate openly about your needs and give each other space to express yourselves.

Step 12: express yourself

One of the best ways to deal with your emotions is to express them healthily. For instance, if you're feeling angry, you can punch a pillow or go for a run. If you're feeling sad, you can write in a journal or listen to music.

There are many different ways to express your emotions, and it's important to find what works for you. Experiment with different outlets until you find something that helps you feel better.

Note that not all forms of expression are healthy. For example, if you're feeling angry, it's not helpful to lash out at other people. You should also avoid using alcohol or drugs to cope with your emotions. These substances can make your emotional problems worse in the long run.

A woman talking to her therapist

How to manage your emotions

Talk to a therapist

If you're struggling to deal with your emotions, talking to a therapist can be extremely helpful. A therapist can help you understand your emotions and teach you healthy ways to cope with them.

Practice meditation

Meditation is another effective way to increase emotional awareness. It can help you learn to focus and be more present at the moment. Additionally, meditation can manage stress and anxiety, which can make it easier to deal with difficult emotions.

Important: Relevance of Spiritual Awakening

Engaging in the process of spiritual awakening is a pivotal step to amplifying emotional awareness. It involves a transformative journey where individuals gain profound insights into their emotions and connections to the world around them. Scientific studies have highlighted the positive correlation between enhanced spiritual understanding and elevated emotional intelligence.


Exercise is not only good for your physical health, but it can also improve your emotional wellbeing. Exercise releases endorphins, which have mood-boosting effects. Additionally, exercise can help reduce stress and anxiety. We recommend the following products to help you get started:

A man sleeping

Get enough sleep

Sleep is crucial for emotional wellbeing. Lack of sleep can lead to irritability and moodiness. Getting enough rest can help you feel more emotionally balanced. And if you struggle to sleep at night, Are Sleeping Disorders Genetic? Unraveling The Mysteries and Hypersomnia vs. Insomnia: A Comprehensive Comparison could provide you with a better understanding.

A man carrying veggies

Eat a healthy diet

What you eat affects your mood and energy levels. Eating a diet that is high in healthy foods can help improve your emotional wellbeing. Consider exploring the role of flavonoid supplements in boosting emotional health. The right nutrients can enhance brain function, impacting how we perceive and respond to emotions.

Address your anxiety

One essential step to elevate emotional awareness involves confronting and managing anxiety. Anxiety is an inherent emotional response but can become overwhelming, leading to crippling anxiety. Science underscores the significance of recognizing anxiety symptoms early, understanding their triggers, and implementing coping strategies. These could range from cognitive-behavioral techniques to lifestyle modifications and even seeking professional help.

When managed effectively, individuals can gain insights into their emotional responses, leading to enhanced emotional intelligence.

Start a self-awareness journal

This can help you identify patterns and triggers for certain emotions. It can also be a helpful tool for managing emotions.

Use this journal to reflect on your day-to-day experiences and emotions. What made you feel happy? Sad? Anger? Why do you think you reacted the way you did? 

Five reasons why is emotional awareness important?

  1. Better communication: If you can understand how people are feeling, it's easier to talk to them effectively. This is super important in places like school or work where a misunderstanding could cause a lot of trouble.
  2. Understanding yourself better: Knowing how you feel helps you control your emotions when things get tough. This can help you make better decisions, feel less stressed, and overall just feel better about yourself.
  3. Stronger relationships: Learning about emotions can help you have deeper, more meaningful relationships with your friends, family, and maybe even a girlfriend or boyfriend. When you can understand and react to how others are feeling, you can create relationships that will last forever.
  4. Feeling more empathy: One of the coolest things about understanding emotions is that it can make you feel more empathy. Empathy is feeling for others, even if you haven't had the same experiences. This can make us better friends, better students or workers, and better people overall.
  5. Knowing yourself even better: Being aware of your own emotions is a big part of understanding emotions. When you know your own feelings, you can control them better. This can help you make better decisions, feel less stressed, and feel more confident


Emotional intelligence can benefit you in many aspects of your life. By becoming more aware of your own emotions and the emotions of others, you can create stronger bonds, make better decisions, and lead a more fulfilling life.


What Is Emotional Intelligence?

Emotional intelligence (EI) is the ability to perceive, understand, and manage emotions. It includes both emotional and social skills.

What Are The Benefits Of Emotional Intelligence?

Some benefits of having high emotional intelligence are that you're better able to achieve goals, solve problems, and relate to others. You may also find it easier to cope with stress and manage your own emotions.

What Are Some Ways To Increase My Emotional Intelligence?

Start by understanding yourself and your own emotions better. Once you're more aware of your feelings, work on identifying and understanding the emotions of others. Finally, practice using your emotional intelligence skills in your everyday interactions.

  1. Warwick: Wellbeing and Student Support
  2. NIH: The relationship between self-regulation and educational performance in students
  3. NIH: Relationship between Social Skills and Happiness: Differences by Gender

⚠️Disclaimer: The information provided on this health blog is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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