Managing feelings is crucial for emotional well-being, yet many adults struggle with this, especially when we're deep in the throes of overwhelm. One effective approach is the “Notice, Name, Normalize” technique.
The first step, “Notice,” encourages us to pause and observe our emotions without judgment. This mindful awareness is essential, as it allows us to identify our feelings instead of being overwhelmed by them.
The second step, “Name,” involves labeling the emotion—whether it’s anger, sadness, or anxiety—naming the emotion brings clarity and understanding to what you're experiencing.
Finally, “Normalize” reinforces that these feelings are a common part of being human, and hopefully reduces the feelings of isolation or shame.
By implementing this technique, you can develop healthier emotional responses and foster resilience.
I created the worksheet below and I hope it helps you identify what you're feeling and encourages you to give yourself a bit grace when you're struggling.
About the Author:
Elizabeth Rago is a mama, wife, and the creator of The Modern Domestic Woman (MDW).
Starting with silly beginnings writing about home decor and DIY projects, Elizabeth found MDW to be a happy distraction from her stressful life as a mom of three.
After a series of unfortunate events including job loss, a car accident, bankruptcy, and a physical and emotional breakdown, Elizabeth felt compelled to shift the primary focus of MDW from pretty pictures and goofy memes to a space of honest support for the everyday woman.
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