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Prompts to explore meta-emotions.

Feel guilty for being angry, or frustrated with feeling sad? Explore how you feel about your feelings.

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How do I handle the feeling of guilt for spending money on a luxury like a coffee or a book when I'm on a tight budget?

Self-Reflection
Metaemotions
Money
Self worth
Medium

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When you post something and then spend the next hour watching who liked it do you feel like you're waiting for a verdict?

Social
Metaemotions
Emotions
Digital
Medium

Notice the next time you feel embarrassed about an emotion this week and write one sentence about whether you'd feel that way if a friend had it.

Action
Metaemotions
Compassion

Commit this year to learning one concrete thing about how your emotions work whether through a book a therapist or a course so you feel less caught off guard by your own reactions.

Action
Emotions
Metaemotions

Notice the next time you feel angry at yourself for feeling sad and write down whether that reaction is fair or just habit.

Action
Metaemotions
Patterns

Notice the next time you tell yourself you shouldn't feel a certain way and write down why.

Action
Metaemotions
Emotions

Notice the next time you feel annoyed at yourself for being sad and write one sentence about whether that annoyance is doing you any good.

Action
Metaemotions
Compassion

Notice the next time you feel bad about feeling good and write one sentence about whether that second feeling is actually doing anything useful.

Action
Metaemotions
Emotions

Write down one emotion you feel bad about having and why it makes sense.

Action
Metaemotions
Emotions

The next time you feel embarrassed about feeling scared write down one sentence about what the fear is actually pointing at.

Action
Metaemotions
Emotions

Write down a feeling you usually call bad and one thing it might be protecting you from.

Action
Emotions
Metaemotions

Do you ever feel like you are over processing your emotions instead of just feeling them?

Social
Metaemotions
Emotions
Awareness
Medium

Write down one feeling you judge yourself for having on a good day and ask whether that judgment is doing anything useful.

Action
Metaemotions
Emotions

Write down one emotion you feel bad about feeling and one honest reason having it doesn't make you a bad person.

Action
Metaemotions
Compassion

Write down one feeling you judge yourself for having at work and ask whether you'd judge a colleague for feeling the same way.

Action
Metaemotions
Emotions

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Make time for yourself, take a small step, or start a conversation with a friend. Find the right prompt and start growing.

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