Noticing an emotion doesn’t make it bigger. 

That might sound counterintuitive. People often avoid naming their feelings because they’re worried it will amplify them: If I focus on this emotion, won’t that make me spiral? But the opposite is true. Awareness separates the emotional experience from the story you tell yourself. It gives you more choice about the role the emotion will play in your experience.

Have you ever noticed how two people can walk through the same situation and come away with completely different stories? The difference usually comes down to one thing: emotion.

If emotions sometimes feel inconvenient (or downright overwhelming) you’re not alone. Many people wish they could turn them off altogether. Wouldn’t life be easier without anxiety before a big meeting, frustration in traffic, or sadness after a loss?