Identifying what makes you feel strong emotions is an important part of getting better at understanding your own feelings. Here’s a simple way to do it:

1. Self-Reflection

Spend a little time each day thinking about how you feel. Ask yourself:

• What situations made me feel upset, angry, or sad?
• Are there certain things that keep happening?

2. Journaling

Keep a journal to write down your feelings and reactions. Note:

• What triggered your emotions
• How you reacted
• What happened afterwards

3. Mindfulness Techniques

Try mindfulness activities like meditation or deep breathing. These exercises can help you notice your feelings right away, making it easier to spot what triggers them.

4. Seek Feedback

Sometimes, friends or family can see things you might not. Ask them:

• Have they noticed anything about how you react?
• What situations seem to make you feel very emotional?

5. Pattern Recognition

After you’ve gathered your thoughts, look for patterns. For example, you might find that getting negative feedback from coworkers makes you feel frustrated, or that changes to your plans make you anxious.

By regularly using these steps, you can get better at understanding your emotions and improve your emotional intelligence over time.