How many emotions and feelings are there? A lot. A whole lot. It's useful to have a list handy to be able to recognise and identify your emotions and feelings to help you put into words and work with what comes up for you.
If we don't give a name to our emotions and feelings, it can feel like we are swimming in a mish-mash of a bit of everything. Pinpointing what we are feeling helps bring us to a space of observation.
Here is a by-no-means exhaustive list of emotions and feelings:
Sad Angry Overwhelmed
Shaken up Confused Hurt
Empty Lonely Disappointed
Lost Tired Impatient
Anxious Distracted Bitter
Frustrated Stressed Hopeless
Gloomy Panicky Nervous
Doubtful Worried Annoyed
Uncomfortable Offended Embarrassed
Jealous Trapped Resentful
Insecure Shocked Tense
Discouraged Scared Helpless
Antsy Skeptical Jumpy
Joyful Enthusiastic Hopeful
Happy Calm Optimistic
Excited Grateful Creative
Safe Blessed Proud
Relieved Free Trustful
Patient Energised Loving
Inspired Peaceful Proud
Cheerful Upbeat Playful
Elated Reassured Determined
Amused Confident Focused
Pleased Comforted Pensive
There's no right or wrong emotion or feeling, just being self-aware and compassionate
The next time you feel something bubbling up, see if you can detect what you are feeling.
If you feel inspired, keep a log of your feelings and what triggered them. Then see if you have any go-to feelings in any given situations.
Staying curious and patient with yourself are good ways to look into your emotional environment.
Connecting with how you feel can be empowering
Once you begin to recognise your emotions, you can start to focus on what you would like to feel. You can start exploring how your feelings can help support you.
For example, different ways to find relief like releasing frustrations to welcome in peace, hitting pause on worry to create space for hope, sitting with disappointment a while to allow in playfulness, or getting out bitterness to open the way to creativity.
Once you get to that sweet spot of working with and not against your emotions, don't stop there, keep the momentum going.
Ask yourself questions like:
When you feel good, what are you feeling? What makes you feel that way?
What are your favourite ways to release tension or stress or anything else?
How do you feel once you've released tension or stress or anything else?
What's your feel-good emotion?
Who or what uplifts you?
Who or what makes you smile?
Making a note of what makes you feel good reminds you why you're doing the work. Helping you turn the good stuff into good habits.
If you'd like to dive into the subject further, American psychologist Dr. Robert Plutchik split emotions into 8 categories: joy, sadness, acceptance, disgust, fear, anger, surprise and anticipation. Apparently, there are around 34,000 emotions in total!