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This article was co-written by Rahti Gorfien, PCC. Rahti Gorfien is a life coach and founder of Creative Calling Coaching. Rahti is a Certified Coach of the International Federation of Coaches, an ADHD coach certified by the Institute of ADHD Coaches, and a provider of career specials. She was named one of the 15 best life coaches in New York City by Expertise in 2018. She is an alumnus of the graduate acting program at New York University and has worked as a theater artist over the past 30 years.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 10,925 times.
Learning how to express yourself in a healthy way can be a great solution to enjoying a more authentic and fulfilling life. Practicing self-expression and being true to who you are is important to having strong faith in yourself, releasing your emotions, and creating the life you want. [1] X Source of Research Baird, Robert. The Responsible Self: An Interpretation of Jean-Paul Sartre. Philosophy in the Contemporary World. Spring 2007, Vp. 14, Issue 1, p 144-152
Steps
Build the foundation
- For example, a friend of yours asked you out for a date but didn’t show up or call you. It is normal to feel angry or frustrated about the situation. Acknowledge that feelings of anger and sadness are reasonable and understandable. Don’t take your feelings lightly, even when they say they’re sorry. You have the right to feel and think they are legitimate feelings.
- The more you understand your emotions, the closer you will be to who you really are. The more you feel your true self, the less anxiety, depression and dissatisfaction you will have with your life in general. [4] X Research source Physipogical and cognitive effects of expressive dissonance. By: Robinson, Jennifer L.; Demaree, Heath A. Brain & Cognition. Feb 2007, Vp. 63, Issue 1, p70-78.
- Notice what parts of your body when they become tense, what happens to your breath, your belly, and your stomach.
Write down how you feel
- Try to avoid thinking as you journal about your feelings and focus on your body’s response. This will help you begin to connect more with your true feelings instead of just pushing them aside. [5] X Research Source Kever, Anne; Grynberg, Delphine; Eeckhout, Coralie; Mermillod, Martial; Fantini, Carpe; and Vermeulen, Nicpas. The Body Language: The Spontaneous Influence of Congruent Bodily Arousal on the Awareness of Emotional Words. Journal of Experimental Psychology. Human Perception & Performance. Jun2015, Vp. 41 Issue 3, p582-589
- For example, write something like, “My boss made me really angry today at work.” Acknowledge that anger and write down why you are angry. Do this for all the emotions you feel every day. You may be surprised at the emotional picture you actually possess within yourself once you begin to focus your attention.
- Humans are all emotional creatures, and in a fast-paced world, it’s easy to become disinterested in how you actually feel. [6] X Kope Research Source , Sander L. The mentalpogy of emotion regulation: An integrative review. Cognition & Emotion. Jan2009, Vp. 23 Issue 1, p4-41
- If you came across something on the day that made you upset, such as someone in need or a lost animal, write down your complete sadness in a journal. Also, continue to pay attention to how your body reacts. [7] X Segal Research Source , Daniel L.; Tucker, Heather C.; Copidge, Frederick L. A Comparison of Positive Versus Negative Emotional Expression in a Written Disclosure Study Among Distressed Students. Journal of Aggression, Maltreatment & Trauma. Jun 2009, Vp. 18 Issue 4, p367-381
Express yourself through words
- For example, instead of yelling at someone and telling them you hate them, use your journaling to express it in different ways that don’t negatively affect your life. Write sentences like, “When my boss does this, I feel angry.” or “When I get yelled at by my parents, I get angry.” You are giving yourself the power to feel your emotions without letting them control you.
- This also works for a number of other emotions. [8] X Research Sources Wang, Yu and Kong, Feng. The Rpe of Emotional Intelligence in the Impact of Mindfulness on Life Satisfaction and Mental Distress. Social Indicators Research. May 2014, Vp. 116, Issue 3, p843-852
- For example, bosses can be very annoying. However, you can ask yourself in a certain situation what benefits you will receive. Does your boss listen to you? Will he understand? Is it better to express anger at home, writing about them in a diary instead of confronting them? You want to make sure you are honest with your feelings and act on the right form of expression. [9] X Research Source Betzler, Monika. Making Sense of Actions Expressing Emotions. Dialecta: International Journal of Philosophy & Official Organ of the ESAP. Sep 2007, Vp. 61, Issue 3, p447-466
- Most people don’t know healthy ways to express emotions, and these basic emotional tools are lost in our lives. Expressing emotions is a necessary part of living a healthy emotional life, setting boundaries in a relationship, feeling valued, and having emotional needs met. [10] X Nogueira Research Source , Ana Lucia Horta. Emotional experience, meaning, and sense production: Interweaving concepts to dialogue with the funds of identity approach. Culture & Psychology. Mar2014, Vp. 20 Issue 1, p49-58.
- In this way, you are taking full responsibility for yourself, for your emotions, and for expressing your emotions. [11] X Research Source Betzler, Monika. Making Sense of Actions Expressing Emotions. Dialecta: International Journal of Philosophy & Official Organ of the ESAP. Sep 2007, Vp. 61, Issue 3, p447-466
- Discovering your true self and learning how to express yourself is not easy. However, enjoying life and feeling authentic because you value yourself and acknowledge your feelings will result in a better, deeper, and more honest life experience. [12] X Research Resources Kahn, Jeffrey H. and Garrison, Angela M. Emotional Self-Disclosure and Emotional Avoidance: Relations with Symptoms of Depression and Anxiety. Journal of Counseling Psychpogy, Oct 2009, v56, n4, p573-584
Express yourself creatively
- Have a blank sketchbook with no lines and try drawing or sketching, incorporating your inner feeling. Many art schools and museums offer free drawing courses if you want to start in a more formal environment.
- Allow your inner self and inner feelings to guide you as you create. Time to sit back and relax and draw or design can help you relax. Don’t judge your abilities. Expressing yourself creatively is not about trying to become the next Leonardo Da Vinci, but rather towards the act of creativity. Expressing yourself means learning how to understand yourself. Unleashing your creative side can be a surprising and complete way to understand who you really are inside. [13] X Research source van den Akker, José. Art-based learning: painting the journey of self-realisation. Reflective Practice. Dec2014, Vp. 15 Issue 6, p751-765
- Don’t limit yourself to just using cardboard. Collage as a cover for an emotion diary or sketchbook. Decorate with an old box, clipboard, or anything you can use as a background to express yourself. Express how you think about politics, spirituality, the world, or just talk about your personal life. [14] X Research source van den Akker, José. Art-based learning: painting the journey of self-realisation. Reflective Practice. Dec2014, Vp. 15 Issue 6, p751-765
- If you’re angry, play music that reflects that anger and let your body move. Do the same thing when you feel happy, sad or scared. Try dancing to music that can change your emotions, such as dancing to music that can make you feel empowered when you’re scared or dancing to happy music when you’re sad.
- You can also try signing up for classes if you want to learn to dance in a more trained environment. There are a number of dance classes with beginner programs that don’t require the commitment of many hours. Choose a beginner class with hip hop, jazz, or ballet classes as long as it suits you and your personality best. [15] X Strassel Research Source , Juliane K.; Cherkin, Daniel C.; Steuten, Lotte; Sherman, Karen J. and Vrijhoef, Hubertus JM A Systematic Review of the Evidence for the Effectiveness of Dance Therapy. Alternative Therapies in Health & Medicine. May/Jun2011, Vp. 17 Issue 3, p50-59
- Freeing yourself by writing can be incredibly illuminating and give you insight into thoughts and feelings that you didn’t even realize existed. [16] X Chavis Research Source , Geri Giebel. Looking out and looking in: Journeys to self-awareness and empathy through creative juxtapositions. By: Journal of Poetry Therapy. Sep 2013, Vp. 26, Issue 3, p159-167
Rahti Gorfien, PCC
Life Coach
Rahti Gorfien is a life coach and founder of Creative Calling Coaching. Rahti is a Certified Coach of the International Federation of Coaches, an ADHD coach certified by the Institute of ADHD Coaches, and a provider of career specials. She was named one of the 15 best life coaches in New York City by Expertise in 2018. She is an alumnus of the graduate acting program at New York University and has worked as a theater artist over the past 30 years.
Life Coach
Create something that doesn’t exist. Focus your attention and energy on the creative side to bring something new to the world. If you find something meaningful that doesn’t exist, find a way to bring it to life, like drawing a new cartoon character or writing the book you’ve always wanted to read.
- Sing some songs that appreciate your feelings, such as sadness, loss, anger, love, and happiness. Allow yourself to be yourself through those songs.
- If singing is a real way to help you like yourself, you can bring that feeling into the real world, too. Try karaoke or join a community music group. The connection to music will help you feel as if you are enjoying life, expressing your emotions and yourself. [17] X Research Source Saarikallio, Suvi. Music as Emotional Self-Regulation throughout Adulthood. Psychpogy of Music, Jul 2011, v39, n3 p307-327
This article was co-written by Rahti Gorfien, PCC. Rahti Gorfien is a life coach and founder of Creative Calling Coaching. Rahti is a Certified Coach of the International Federation of Coaches, an ADHD coach certified by the Institute of ADHD Coaches, and a provider of career specials. She was named one of the 15 best life coaches in New York City by Expertise in 2018. She is an alumnus of the graduate acting program at New York University and has worked as a theater artist over the past 30 years.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 10,925 times.
Learning how to express yourself in a healthy way can be a great solution to enjoying a more authentic and fulfilling life. Practicing self-expression and being true to who you are is important to having strong faith in yourself, releasing your emotions, and creating the life you want. [1] X Source of Research Baird, Robert. The Responsible Self: An Interpretation of Jean-Paul Sartre. Philosophy in the Contemporary World. Spring 2007, Vp. 14, Issue 1, p 144-152
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