How Do Emotions Impact Experience?
overview
- Emotions rise and fall like waves.
- Observing and allowing the rising and fading away of emotions can mitigate the power of negative emotions.
- The interconnection of emotions, thoughts and actions.
- Understanding emotions and moods cultivates emotional regulation and emotional literacy.
Objectives
- Understand the impact of emotions on experience.
- Explore and observe emotions through mindful practices.
- Explore emotional literacy by identifying emotions experienced after participating in different actiivties.
- Practise recognizing how an emotion is felt and its corresponding sensation in the body.
- Naming an emotion as it is being experienced and noticing that how it changes from moment to moment.
Quote
“You can’t stop the waves,
but you can learn to surf”
~ Jon Kabat-Zinn
Key Points About Emotions
- Mindful Practices that observe emotions cultivate well-being.
- Emotional literacy can be cultivated by identifying different emotions.
- Recognizing that an emotion may have a corresponding feeling in the body.
- Naming an emotion as it experienced can help cultivate self-regulation.
- Emotional intelligence combines self-awareness, self-control, empathy, and strong.
Arriving Practice - 5 Senses
5 Senses
Listen
The 5 Senses arriving or grounding practice is a mindfulness technique used to anchor you in the present moment.
Benefits
- Interrupts spiraling thoughts
- Reduces anxiety
- Strengthens your mind-body connection.
Reflection Questions
❖ What was your favourite sense to engage with? Why?
❖ How can engaging with our 5 senses help us be more mindful in our daily life?
Mindful Check-In: Weather
A “weather check-in” uses meteorological conditions as a metaphor to quickly and creatively describe your current mood, energy levels, or emotional state. It serves as a great icebreaker or mindful moment to build emotional awareness.
Reflection Questions
- If you were weather, what kind of weather would you be?
- How does the weather you chose reflect your current mood?
About Emotions
“Our emotions aren’t up to us.
What we do with them, however, is absolutely up to us.”
~ Ralph De La Rosa
What Emoji Represents How You Feel Now?
We will repeat this activity several times during this lesson, and see if your emotions have shifted.
The Latin derivative for the word emotion, ’emotere’, literally means energy in motion. It is the feeling sensation and physiological reaction that makes a specific emotion pleasant or unpleasant.
Emotions Communicate and Influence Others
Reflection Question
- Do you personally find it easy or difficult to read other peoples emotions based on their facial expressions?
- Do you notice that the people you are surround by emotions influence your own? For example, if your friend is really updat about something, do you also feel upset on thier behalf?
Emotions can be self-validating
Emotions can give us information about a situation or event.
They can signal to us that something is going on.
Sometimes signals about a situation will be picked up unconsciously, and then we may have an emotional reaction, but not be sure what set off the reaction. Feeling “something doesn’t feel right about this” or “I had a feeling something was going to happen and it did” are some of the signals we might get.
Reflection Question
Think of a time when your feeling about a situation turned out to be right.
- When this happened, positive or negative, did you change anything based on this feeling? Or did you wait to see how the situation played out?
Emotions Have Families
Emotions have families of other emotions connected to them.
Review the chart of emotions above.
Reflection Question
- How are you feeling now?
Emotions and the Brain
Reflection Questions
Think about a time when you felt that your emotions “highjacked” you…
- What did your body feel in that moment?
- “How does naming and accepting” that feeling help us slow things down?
- Where you are having an intense emotions, what is one way ou can express it?
The Function of Emotions
Emotions Organize and Motivate Action
Emotions prepare for and motivate action. There is an action/urge connected to specific emotions that is hard-wired. “Hard-wired” means it is an automatic, built-in part of our behaviour.
Connective
Protective
Our emotions aren’t up to us.
What we do with them, however,
is absolutely up to us.
~ Ralph De La Rosa
4-step Plan for Managing Emotions – Name it to Train It
The plan for managing emotions is often referred to as “Name it to Train it” (coined by psychiatrist Dr. Dan Siegel). By labeling a feeling, you move away from a reactionary state and engage your brain’s rational thinking areas, creating immediate and long-term psychological benefits.
Name The EMotion
What is it? Identify and label what you are feeling.
Accept The EMotion
All emotions are valid and natural human experiences. Just remember, that your feelings are yours to feel, not others.
Express The Emotion Safely
Expressing emotions in a way that does not harm oneself or others supports well-being.
Take Care of Yourself in a Healthy Way
What do you need to take care of yourself? Understanding what makes you feel good is important.
Benefits
- Immediate Brain Calming: Affect labeling (naming the emotion) reduces amygdala activity (the brain’s stress and fear center) while activating the prefrontal cortex for reasoning and self-control.
- Decreased Reactivity: Naming an emotion creates psychological distance, making you less likely to act impulsively or lash out.
- Increased Self-Awareness: It builds emotional granularity (the ability to identify specific feelings rather than broad states like “bad”), helping you understand exactly what your triggers and needs are.
- Stronger Relationships: When you can articulate your own emotions with clarity, communication with family, friends, or coworkers significantly improves.
Breath Practice - Bunny Breath
Bunny Breath
Watch
Bunny Breathing (3 short sniffs in, 1 long exhale) is an Intentional Breathing technique designed to help quickly regulate your nervous system.
Reflection Question
- How do you feel now compared to before the exercise?
- Did it calm your nervous system?
- Was the practice more effective for you using the shoulders? Did it release tension?
Benefits
- Nervous System Reset: The extended exhalation physically triggers the parasympathetic nervous system, allowing you to calm down and feel more grounded.
- Energy and Focus: The rapid, multiple inhalations oxygenate the bloodstream, providing a quick mental wake-up call to shake off brain fog or distraction.
Mindful Movement - Neck & Shoulder Release
Neck and Shoulder Release
Watch
The Neck and Shoulder Release flow helps alleviate tension and release muscle tension from “tech neck”, poor posture, and stress.
This targeted 5-minute movement flow requires no equipment and focuses on mobilizing the upper body through slow, breath-led stretches, relieving muscle tightness, and releasing tension in areas where our bodies tend to hold stress.
Benefits
These movements actively improve joint flexibility, boost blood circulation, and reduce the risk of strain, leading to enhanced overall well-being. These movements may also help mitigate the intensity of headaches that may be caused by neck and shoulder tension.
Reflection Questions
- Do you carry a lot of tension in your neck and shoulders? Was these movements helpful?
- Did your range of motion in your neck increase?
Mindful Attitude - Acceptance
Healthy Habits - Create & Connect
Create
Connecting to our own creativity helps us live fuller and more meaningful lives, whether it be doodling, drawing, singing, coloring etc.
Connect
When we connect with other people, (ideally in person), and connect to and appreciate nature we activate and reinforce the brain’s relational circuitry.
Focus Practice - Ocean Visualization
Ocean Visualization
Listen
The “Mind Like the Ocean” visualization teaches you to observe your mental turbulence without getting swept away. By anchoring your awareness deep beneath the chaotic, crashing surface—where the mind is permanently calm and clear—you can build emotional resilience and reduce daily anxiety.
Benefits
- Decreased Reactivity: Viewing your thoughts as passing waves prevents you from immediately reacting on autopilot or ruminating on negative narratives.
- Emotional Regulation: It fosters the capacity to let intense feelings rise and fall naturally without letting them hijack your emotional state.
- Physiological Health: Practicing this type of presence has been proven to lower stress hormones (like cortisol), reduce inflammation, and enhance the body’s natural resilience.
Reflection Question
- What emotions did you experience during and after the Ocean Visualization?
My Mindful Journey Reflection Journal
Complete the activities:
Emotion Emoji List Check-in Activity
Emotions Vocabulary Check-in Activity
Emotions List Check-in
The Wrap Up & Check-in
Key Points About Thoughts
- Mindful Practices that observe emotions cultivate well-being.
- Emotional literacy can be cultivated by identifying different emotions.
- Recognizing that an emotion may have a corresponding feeling in the body.
- Naming an emotion as it experienced can help cultivate self-regulation.
- Emotional intelligence combines self-awareness, self-control, empathy, and strong.
Final Reflection and Check -in
Emotion Check-in
- What emotion or emotions are you feeling now?
Reflection Questions
- Was there a shift in how you feel after doing this lesson, learning about emotions and doing the activities and practices?
How can you incorporate this into your life?
Emotion Check-in
Resources
Emotion Lesson Activities
Art Activity
Learn More
Web-based Resources
Videos to Watch
Emotion Lesson Activities
Recognizing Dysregulation and Calming your inner Storm
Being aware of what you are experiencing provides the opportunity to determine what you need. By recognizing signs of dysregulation, you can take practice steps to restore your inner calm.
Focus Practice - Heartfulness
Heartfulness
Listen
Art Activity - Mind The Music
Music has the ability to evoke powerful emotional responses. Positive emotions dominate musical experiences. Pleasurable music may lead to the release of neurotransmitters associated with reward, such as dopamine. Listening to music is an easy way to alter mood or relieve stress.
Instructions
- Dim the lights to bring your attention to the sense of hearing, mindfully hearing the sounds.
- Listen to a segment of music.
- Direct your attention to the sounds of the music while noticing any thoughts or images, feelings & body sensations that may arise as a result of listenting to the music.
- When music segment ends, record the images, thoughts, feelings & body sensations in their notebooks.
- Repeat with another genre of music.
Benefits
- Mindful listening helps increase awareness of internal “mind chatter”
- Awareness of emotions that arise out of what you hear.
- Music is one way you can maintain good mental health.
Music can:
- Help reduce anxiety
- Help manage stress
- Improve quality of sleep
- Improve your mood
Reflection Questions
- What was your experience of listening to the different ypes of music?
- Did you notice a difference in the images, thoughts, feelings & body sensations for the different types of music?
- Did you find anything that surprised you?
Make Your Own Playlist
Notice how you feel listening to these music videos. Add your own “Feel Good Playlist”.
Sara Bareilles – Brave
https://youtu.be/QUQsqBqxoR4?list=PLOeE_TREkM-Ml3dih7UJcm-ZjddnkK8iG
Great Big Sea – Ordinary Day
https://youtu.be/-wcjBU8zbdY?list=PLOeE_TREkM-Ml3dih7UJcm-ZjddnkK8iG
Music can evoke powerful emotional responses such as chills and thrills in listeners.
Positive emotions dominate musical experiences. Pleasurable music may lead to the release of neurotransmitters associated with reward, such as dopamine. Listening to music is an easy way to alter mood or relieve stress. Would you consider music to alleviate stressful times?
- What do you play when you are feeling: Sad? Happy? Angry? Frustrated? Etc.
Learn More
Social & Emotional Intelligence
Emotions & Social Intelligence
Emotional intelligence is defined as the ability to understand and manage your own emotions, as well as recognize and influence the emotions of those around you.
Emotional Intelligence in Leadership
Daniel Goleman emphasizes that beyond knowledge and vision, great leaders excel through emotional intelligence — the ability to recognize, understand, and manage emotions in themselves and others.
He defined 4 key competencies: Self-Awareness, Self-Management, Empathy and Relationship Skills.
He discovered that for jobs of all kinds, at all levels, on average, emotional intelligence was twice as important as cognitive ability in terms of the distinguishing competencies. The higher you go in the organization, the more it matters.
More information here: https://danielgolemanemotionalintelligence.com/why-emotional-and-social-intelligence-matters-for-todays-leaders/
Emotions Are Not Just In Our Heads!
- Emotions usually have a “feeling component” – an actual physical sensation that we experience and can identify in our bodies.
- The body knows about 1 second before our brains do when we are feeling a strong emotion—like fear.
- Being mindful of what is happening in our bodies can help us know what is happening with our emotions and vice versa. Especially your gut!
Main Ideas
- The body reacts before the mind is aware. Our body shows signs of emotions before we consciously notice them.
- Meditation changes the brain. Research shows meditation reshapes brain structures linked to attention, emotional regulation, and kindness.
- Brain-body connection. Emotions are not just mental — they are felt in the body. Recognizing sensations (like where anger or joy shows up) helps us respond before emotions “explode.”
- Brain plasticity. The brain can sculpt and regenerate itself through habits, body practices (yoga, tai chi, sports), and meditation.
- Habits shape us. “I am not as I am, but as I am used to being.” We must replace old habits with new, intentional actions — simply trying to “not do” something reinforces it.
Practical Takeaways
- Pay attention to body sensations to notice emotions early.
- Movement, sports, and body awareness practices strengthen the brain.
- Meditation is a universal human practice that helps us focus, regulate emotions, and reshape the brain.
- With intention and practice, we can change how we think, feel, and act.
Fun Facts about Emotions
Emotions Rise and Fall Like Waves
- The average emotion may have a shelf life of 1.5 minutes. Our thoughts (ruminating mind) keeps them alive longer.
- Observing and allowing the rising and fading away of emotions can often help us understand and respond skillfully to difficult emotions.
- Emotions often drive thoughts that turn into feelings (longer lived than emotions) and in turn drive actions. Understanding this helps cultivate emotional regulation.
- Emotional intelligence is defined as the ability to understand and manage your own emotions, as well as recognize and influence the emotions of those around you.
Why time matters in mindfulness
Notice the emotion: What am I experiencing right now?
Allow it to be there: Can I feel it without immediately reacting?
Notice your thoughts: Am I replaying the situation or telling myself a story that keeps the emotion going?
Choose your response: What would help me respond wisely rather than react automatically?
An emotion is not necessarily gone after 90 seconds. Emotions can last longer, especially when a situation continues or thoughts repeatedly reactivate them.
Emotions, Feelings, Moods –
It’s a Matter of Time
Emotions, feelings, and moods are connected, but one way to understand the difference is to look at how long they last, what causes them, and how we experience them.
Emotions — The Spark
Usually brief • Seconds to minutes.
Emotions are your body’s and brain’s responses to something happening inside or around you. They can trigger physical changes, such as a racing heart, tense muscles, or a smile.
Example: Someone makes a hurtful comment, and you feel a sudden flash of anger.
Feelings — The Meaning
Can last minutes, hours, or longer.
Feelings are your conscious experience of an emotion, often shaped by your thoughts, memories, interpretations, and personal experiences.
Example: You keep thinking, “That was so unfair!” and continue feeling hurt or frustrated.
Moods — The Background Weather
Often hours or days, sometimes longer.
Moods are more general emotional states that can colour how you think, feel, and respond throughout the day. They may not have one clear cause.
Example: After a difficult morning, you feel irritable for hours, even when nothing else goes wrong.
Emotional Literacy
There are over 3,000 words in the English language to describe emotions!
Research has proven time and time again that people unconsciously mimic the emotional expressions of those around them. Whether being “infected” with a smile or picking up positive energy online, us humans just can’t help ourselves from “catching” emotions from other people.
The Key Message
You may not be able to choose the first emotion that arises, but with practice, you can learn to notice it, understand it, and choose what to do next.
Impact of Culture, Gender and Family on Emotions
Culture
Culture influences emotion in various ways: Culture constrains how emotions are felt and expressed in a given cultural context. It shapes the ways people should feel in certain situations and the ways people should express their emotions.
- While emotions themselves are universal phenomena, they are always influenced by culture.
- How emotions are experienced, expressed, perceived, and regulated varies as a function of culturally normative behavior by the surrounding society.
Reflection Questions
- What did you learn growing up about which emotions are okay to show?
- Are some emotions easier to express than others? Why?
- Do you express your feelings differently depending on who you are with?
- How might people from different cultures show the same emotion in different ways?
- Have you ever misunderstood someone because they expressed their feelings differently from you?
- How can mindfulness help you notice your feelings without judging them?
- How can we make others feel safe expressing their emotions?
- What do you need to feel safe in expressing your emotions?
Closing Reflection
Complete this sentence:
“My feelings are shaped by my experiences and culture. One thing I want to remember is…”
Gender
When it comes to feelings, science shows that everyone experiences the same emotional highs and lows, regardless of gender. However, the way people show or deal with those feelings can look different because of how they were raised and what society expects of them.
- Feelings vs. Actions: Everyone feels deep emotions on the inside. However, girls are often taught it is okay to show feelings like sadness or worry, while boys are often encouraged to show confidence or anger instead of showing that they are hurt.
- How We Are Raised: From the time people are young, boys and girls often get different messages. Boys are sometimes told to “man up” or hide their tears, while girls are usually encouraged to talk about what is bothering them.
- Handling Stress: Because of these messages, guys are more likely to keep their feelings bottled up or hidden away. Girls are often more likely to talk through their thoughts and feelings with their friends or family.
- The Brain is the Brain: Scientists who study the brain have found that male and female brains are much more alike than they are different. No matter your gender, learning how to understand and manage your emotions is a skill that anyone can practice and get better at.
Reflection Questions
- Name one emotion that you think is the easiest for you to show, and one that feels the hardest to show.
- If emotions had a volume knob from 1 to 10, do you think people expect guys and girls to keep their volume at different levels? Why?
- If a guy is having a really tough day and feels like crying, what do you think stops him from doing it around his friends?
- When girls are stressed or upset, they are often expected to talk about it. Do you think that is always helpful, or can it sometimes feel like too much pressure?
Family
Our families help teach us how to understand, express, and manage our emotions. From a young age, we learn by watching how family members handle feelings and how they respond to ours. Family upbringing can influence:
- How we express feelings: Openly about emotions or keep them to ourselves?
- How we handle difficult emotions: Healthy ways to cope with anger, sadness, or stress, or struggle to know what to do with these feelings?
- How safe we feel sharing emotions: When our feelings are listened to and respected, we may feel more comfortable expressing them.
- How we see ourselves: The way others respond to our emotions can influence how we feel about ourselves.
- How we respond to others: How to show care, handle disagreements, and undersand other people’s feelings.
What to Remember
Your upbringing influences you, but it doesn’t define you. Everyone experiences emotions, and there is no such thing as a wrong emotion. What matters is learning how to recognize your feelings, understand them, and choose healthy ways to respond.
With mindfulness, you can notice patterns you learned growing up and decide which habits you want to keep and which you want to change.
Reflection Questions
- What did I learn about emotions growing up?
- Was I encouraged to express my feelings or hide them?
- What is one healthy way I can manage my emotions today?
Food & Mood
Sugar artificially jacks up your dopamine. But if your brain gets too much of a hit at once, it shuts down the dopamine valve because it is overwhelmed and you crash: fatigue, memory impairment, headaches, irritability, so you get cravings for more, and the cycle starts all over again
AND
You don’t get happier eating MORE in the long term. In fact, the opposite.
SO
Have one piece of chocolate. Not 10!
OR
Exercise!
Videos to Watch
Web-Based Resources
Websites
Window of Tolerance – How it can help you deal with stress
Understanding your window of tolerance for stress
Book Recommendations
