This Easy Mixed Berry Pudding may be simple to make, but it doesn’t lack taste or nutrients. It’s the perfect way to enjoy a sweet treat with wholesome ingredients.

I’ve used frozen mixed berries to create an easy, but so delicious, fruit base to my dessert. The healthy topping is made with nutrient-dense almond meal, arrowroot, coconut, sweetened with organic coconut sugar and a hint of cinnamon, mixed together with ghee by hand. Then, sprinkle over the berries and bake. Your family will love this dessert served with my Whipped Cashew Cream or my Dairy-Free Custard recipe.

Ingredients

• 500g bag frozen mixed berries 
• 1/3 cup maple syrup (100%) 
• Juice of 1/2 lemon(s) 
• 1 1/2 Tbsp arrowroot flour, or tapioca 
• TOPPING:  
• 2 cups almond meal/flour, (from blanched almonds) 
• 1/3 cup arrowroot flour, or tapioca 
• 1/2 cup coconut sugar (organic) 
• 1/4 cup coconut – finely-shredded (organic) 
• 2 tsp baking powder (gluten free) 
• 1 tsp cinnamon 
• 1/4 tsp fine sea salt 
• 1/2 cup room temperature ghee, or soft coconut oil 

Directions

• Preheat oven to 180c (fan-forced) and lightly grease a 23 x 23cm (9x9in) oven-proof dish with ghee.
• Add the berries, maple syrup, lemon juice and arrowroot to a medium saucepan. Using a soft spatula, gently mix all the ingredients to incorporate the arrowroot. Heat on low-medium, stirring often but gently to make sure the berries stay intact. Once the berries have thawed and the sauce has slightly thickened, turn off the heat. Spoon the berry mixture into the oven-proof dish and spread out evenly. Set aside.
• Add the almond meal, arrowroot, coconut sugar, finely shredded coconut, baking powder, cinnamon and salt to a medium bowl. Stir well. Then add the ghee and, using your hands, squeeze the ghee through the dry ingredients, incorporating well to create a crumbling texture.
• Sprinkle evenly over the berry mixture, then use a flat hand to press lightly to create a flat surface on top.
• Bake for 30 – 35 minutes or until the berry sauce is bubbling up at the sides and the top is golden.

Allow to sit for 10 – 15 minutes before serving warm with dairy-free whipped cream or custard, vanilla coconut yoghurt or a plant-based ice cream.

Store any leftovers covered in the fridge for up to 2 days. This dessert is also delicious cold.

Article supplied with thanks to The JOYful Table.

About the Author: Susan is an author of The JOYful Table cookbook containing gluten & grain free, and Paleo inspired recipes for good health and wellbeing.

Feature image: Supplied and used with permission.

I have been thinking I need to cut back on coffee. I haven’t been sleeping well and feel better when I watch my caffeine intake.

It’s Not Just About the Coffee

It is a no-brainer; just drink less. But I can’t quite do it. I really want to find a substitute. Tea? Well, that gives me heartburn. Milo? Full of sugar. Drinking chocolate? Back to the sugar problem. Then I go around in circles, having not solved my problem, generally with a cup of coffee in hand.

I wanted to figure out why this was such a thing for me. My sleep significantly improves, and my health is better when I do not drink excessive amounts of caffeine. Stop drinking coffee and drink water instead. Easy right? It suddenly occurred to me that it’s not about the coffee.

The Pause That Matters

It’s about the experience. The smell triggers associations in my mind with taking time out of my day. There is something about taking the first sip of a hot coffee that I associate with just letting the world stop for a second. I love just breathing in, with my hands around the mug, watching the steam rise. I know that coffee means pausing in the middle of a chaotic workday. In that moment, I don’t have to solve it all.

In Sweden, there is a term for this. The word is Fika. Fika functions as both a verb and a noun for the Swedes. It is about slowing down and taking a break from your work. It’s not just about having a coffee but the whole experience of making time to take a break. Fika is ingrained in Swedish culture; you can take it with friends or alone, and it generally involves some baked goods. More than anything, Fika is intentional, purposeful, and a restful pause in the day.

It’s not the coffee I need, it’s the whole experience. The small, purposeful moments of pausing in my day are restful in the middle of chaos. I may need to embrace something completely new as part of the experience because it’s not just about the coffee.

Do you have a routine for taking small moments to rest in your day?

Article supplied with thanks to Lorrene McClymont.

About the Author: Lorrene McClymont is a writer and photographer from Hope Images. On her blog ‘Moments to Rest’, she shares about rest, faith, and family.

Feature image: Canva

You tell yourself you’ll start tomorrow. You have an important task to do, but instead, you find yourself scrolling, tidying, making another coffee, or watching just one more episode. Sound familiar?

Procrastination isn’t just laziness or bad time management. It’s deeper than that. It’s an emotional and psychological response—a way of avoiding discomfort, fear, or uncertainty.

And the frustrating part? You know you’re doing it. You know it’s not helping. And yet, you still delay, hoping that somehow, you’ll magically feel ready later.

So what’s actually going on here? And more importantly, how do you stop it?

What Is Procrastination?

Procrastination is the act of delaying or avoiding tasks that you know are important, often in favour of short-term relief. It’s choosing temporary comfort—watching TV, scrolling social media, cleaning—over long-term progress, like finishing that project, exercising, or making that phone call you’ve been dreading.

It’s not just about poor planning—it’s about emotional regulation. When you procrastinate, you’re not being lazy. You’re avoiding discomfort.

Procrastination can show up in different ways:

• The Perfectionist – “I need to plan more before I start.” You delay because you want to get everything just right.
• The Overwhelmed Avoider – “It’s too much. I don’t even know where to start.” The task feels huge, so you shut down.
• The Last-Minute Thrill-Seeker – “I work best under pressure.” You delay because the urgency of a looming deadline gives you a burst of adrenaline.
• The Fearful Procrastinator – “What if I fail? What if it’s not good enough?” You avoid the task because it triggers self-doubt.

Whatever the reason, the result is the same—you push things off, feel guilty about it, and stay stuck in the cycle.

The Root Cause of Procrastination

At its core, procrastination isn’t a time-management issue—it’s an emotion-management issue.

Studies show that procrastination is linked to how we handle stress, fear, and self-doubt. Instead of facing uncomfortable emotions, we distract ourselves with quick hits of dopamine—checking our phone, watching a video, or reorganising the pantry instead of tackling what actually needs to be done.

Here’s what’s really behind procrastination: “If I don’t start, I can’t mess up.”

Many people procrastinate because they doubt their ability to do something well. If they avoid it, they don’t have to face the risk of failing—or the possibility of disappointing themselves or others.

Example: You keep putting off writing an important email because you’re worried you won’t say the right thing. Instead of drafting it, you check your phone again.

Overwhelm and Perfectionism

“It’s too much, so I’ll just do nothing.”

When a task feels too big or too complicated, it’s easy to get stuck in analysis paralysis. Instead of breaking it down, you avoid it altogether.

You want to start exercising, but thinking about changing your entire routine feels overwhelming, so you just don’t.

Instant Gratification and Distraction

“I’ll just check my phone for a second…” Then 45 minutes later, you’re watching a video on how kangaroos fight.

Our brains crave immediate rewards. Procrastination lets us escape discomfort and feel good in the moment—even if it creates bigger problems later.

Example: Instead of studying, you start cleaning the kitchen because it gives you a quick sense of accomplishment while your real task stays untouched.

Emotional Avoidance

“I don’t feel like it, so I’ll do it later.”

Procrastination happens when you wait to feel motivated before taking action. But motivation is unreliable. If you only act when you feel like it, you’ll stay stuck forever.

You put off an uncomfortable conversation because you don’t feel ready. But days (or weeks) pass, and it only gets harder.

How to Overcome Procrastination

Breaking free from procrastination isn’t about forcing yourself to be more disciplined. It’s about learning to act even when it’s uncomfortable.

Just Start—Even If It’s Small

The hardest part is starting. Studies show that once you begin a task, you’re more likely to finish it.

Instead of thinking, “I have to clean the whole house,” try, “I’ll wash the dishes for five minutes.”

Instead of, “I need to write an entire report,” start with, “I’ll type one sentence.”

Once you begin, your brain naturally wants to keep going.

Change ‘All or Nothing’ Thinking

Perfectionists struggle with procrastination because they think it has to be done perfectly, or not at all.

Instead of thinking, “I need to work out for an hour,” say, “I’ll move my body for 10 minutes.”

Instead of, “I have to write a flawless report,” say, “I’ll write a rough draft first—editing comes later.”

Done is better than perfect.

Use the ‘Two-Minute Rule’

If a task takes less than two minutes, do it immediately. If it’s bigger, just start with two minutes—because often, that’s enough to build momentum.

Need to call someone? Dial the number.

Dreading a workout? Just put on your gym shoes.

Once you begin, it’s easier to keep going.

Break It Down

If something feels overwhelming, make it smaller.

Instead of, “I need to redo my CV,” say, “I’ll update my contact details first.”

Each small step reduces resistance.

Set a Timer and Make It a Game

Sometimes, a little push is all you need. Try the Pomodoro technique:

• Set a timer for 25 minutes
• Work with full focus
• Take a 5-minute break
• Repeat

Most of the time, once the timer starts, your brain clicks into gear—and you’ll keep going long after it ends.

Accept Discomfort and Take Action Anyway

You won’t always feel motivated. Waiting until you “feel ready” is a trap. The key to breaking procrastination is learning to act even when it’s uncomfortable.

You don’t need to feel like working out—you just need to start moving.

You don’t need to feel inspired—you just need to write the first sentence.

Taking action creates motivation, not the other way around.

You Don’t Have to Stay Stuck

The good news? You don’t have to wait until you feel ready, motivated, or confident. You just have to start small, take action, and move forward—one step at a time.

Next time you catch yourself putting something off, ask: “What’s the smallest step I can take right now?”

Because your future self is waiting for you to start today.

Article supplied with thanks to Sabrina Peters.

Feature image: Canva Pro

In August of last year I made some radical changes.

I restructured my work life, started intentionally allowing for rest, and working with a coach. I was headed for burnout if I didn’t change something, or actually almost everything in my life. I managed to implement some strict boundaries around my work which for the most part I have maintained. I am working less, but have found I am more productive with my time. I have clear lines around work and rest and I stick to them.

Approaching Chaos With Calm

2025 started with a bang, I broke my thumb on Christmas Day, which led to a delayed return to work. I started studying psychology at Uni, which is a significantly more content than I am used to. My job role is demanding and work is just generally busy. Slowly the boundaries I have in place have started to slip a little. As I have gotten a little bit slack with my work boundaries, the thing being most impacted is my rest time. The lack of rest impacts not only my productivity, but the also the posture that I carry. The energy that I bring to a room is different. Instead of bringing calm to chaos I am a little more frazzled and frayed. I am not approaching my work from a place of rest, the internal exhaustion and stress come with me to situations that are already chaotic. This has an effect on the way that I cope with situations and ultimately the way I treat the people around me.

Rest is Gifted By God

We intentionally rest, not just for ourselves but so that we carry a posture of rest through all circumstances. This allows us to better love those in our world. Rest is gifted to us by God, when we intentionally and actively make time for it, we are showing not only our reliance on him, but our love for others.

What do you carry with you? Do you carry a calmness and peace with you? Do you approach life from a place of rest and allow that rest to flow into the circumstances in your life? Or are you running from situation to situation, never able to rest, never taking a moment to breathe? When you come into a chaotic situation are you just adding to the chaos?

If your answer is that you are bringing more chaos than calm, I would highly recommend starting to implement some times of intentional rest. Disconnect from the device, go for a walk, take a nap, sit outside for five minutes if that’s all the time you can spare. My previous blog on the seven types of rest, gives some helpful tips on all the ways we need rest in our lives. Start slowly and implement small moments to rest throughout your week. You won’t regret it.

Article supplied with thanks to Lorrene McClymont.

About the Author: Lorrene McClymont is a writer and photographer from Hope Images. On her blog ‘Moments to Rest’, she shares about rest, faith, and family.

Feature image: Photo by Julian Bock on Unsplash

When we see a dog acting out, we often assume it’s being stubborn or naughty.

But Orlando Dos Santos, from Results Dog Training, says that’s the wrong mindset.

“Fear in dogs is a very, very real thing. All of us want to feel safe, dogs included.”

Before we can support our dogs, we need to shift our own perspective. If you assume your dog is misbehaving, you’ll treat it that way. But what if it’s scared instead?

The Link Between Fear, Anxiety, and Trauma

Fear is a response to a real or perceived threat. Anxiety is the anticipation of that fear. Left unchecked, it can lead to trauma: “A dog that once had a fearful experience might now expect to feel fear again,” said Orlando. “That’s anxiety.”

If your dog suddenly acts anxious around certain objects or situations, it may be reliving past fear. That’s why identifying the root cause is key.

Why Dog Behaviour Often Gets Worse During Adolescence

Dogs go through two major fear periods: one at around 8–11 weeks old, and one during adolescence – roughly 8 months to 3 years old.

“This adolescent phase is when things often fall apart,” Orlando says. “It’s just like teenagers. One part of the brain says, ‘I’m brave!’ The other part hasn’t finished developing.”

During this time, dogs may:

• Become fearful of new or familiar things
• Start barking or lunging unpredictably
• React with impulsive behaviour

“Around a third of dogs are rehomed by the age of three,” Orlando notes. “Mostly because of challenges in this adolescent stage.”

Are Dogs Misbehaving or Just Struggling?

“When we don’t understand what’s going on, we label dogs as stubborn,” says Orlando. “But the dog isn’t giving us a hard time, it’s having a hard time.”

Instead of punishing your dog, try understanding its behaviour. Often, the solution lies in giving the dog a different job or creating new routines.

“When the dog has predictability, it starts to settle. The human understands the dog. Everyone’s happier.”

Try Desensitization Instead

To help your dog overcome fear, Orlando recommends desensitization and counter-conditioning. For example, if your dog is afraid of the vacuum cleaner, break it down and gradually introduce it to the dog a bit at a time. The vacuum cleaner has three elements:

• Visual: what it looks like
• Movement: how it moves
• Sound: the noise it makes

Here’s the process:

1. Start with just the vacuum in the room (turned off).
2. Give your dog treats while it sees the vacuum from a distance.
3. Remove the vacuum, and stop the treats.
4. Repeat, slowly bringing the vacuum closer over time.
5. Eventually, add movement and sound, one step at a time.

“You’re creating new associations,” Orlando explains. “Vacuum equals food, which equals good things.”

Watch for Your Dog’s Threshold

A dog might get very still or show the whites of its eyes, a behaviour called ‘whale eye’. That’s a sign the dog is nearing its comfort limit.

“Always respect the threshold. Go slower if needed,” said Orlando. “The goal is trust, not tolerance.”

Bringing Peace Into the Home

For Orlando, it all comes down to one mission: bringing peace into the home by understanding pet stress.

“Most of the dogs I work with are adolescents. Once we help the humans understand what’s going on, everything changes.”

If your dog is showing signs of fear or anxiety, remember, they’re not being difficult. They’re asking for your help.

Article supplied with thanks to Sonshine.

Feature image: Photo by Michelle Tresemer on Unsplash

This smooth chocolate bark gets its perfect texture by using raw cacao butter and cashew butter. By adding a mixture of roasted nuts, seeds, berries and salt, you have a nutritious, delicious and healthy snack.

Ingredients

• 2 Tbsp almonds, roughly chopped
• 2 Tbsp macadamia nuts, roughly chopped
• 2 Tbsp pistachios, roughly chopped
• 1 Tbsp sunflower seeds
• 1 – 2 Tbsp goji berries, or dried blueberries
• 180g cacao butter
• 1/2 cup cashew butter/spread, pour off oil that maybe sitting on top
• 1/2 cup cacao raw powder, or to taste
• 4 Tbsp maple syrup (100%)
• 2 Tbsp coconut oil
• 2 tsp vanilla extract (organic)
• 1/2 tsp cinnamon
• 1/4 tsp pink Himalayan salt, plus extra to spinkle on top

Directions

Preheat oven to 170c. Place the nuts and sunflower seeds above (or your choice of nuts) on a lined baking tray and roast in the oven until lightly brown (keep an eye on them so not to burn). Set aside to cool.

Select a baking tray with sides. Use a sheet of baking paper to cover the base and sides, so the chocolate is contained. I’ve used a 32 x 22cm (9 x 13in) tray.

Chop the cacao butter into small pieces or use cacao buttons. Add to a small saucepan over very low heat.

Use a spatula to stir the cacao butter to help it melt, don’t allow the butter to go over 40c if possible. You will need to take the saucepan off the heat from time to time, stirring continually until melted. (I use a digital thermometer to stick in the saucepan to check the temperature as I go, but not necessary).

Once the cacao butter is completely melted, pour it into a blender.

Add the cashew butter, coconut oil, cacao powder, maple syrup, vanilla, cinnamon and salt, to the blender. (This will cool the cacao butter down a little, which you want). Slowly bring the blender to 3/4 speed and blend for 12 – 14 seconds.

Pour the chocolate over your prepared tray. Sprinkle the nuts, seeds and berries evenly over the warm chocolate. I like to then sprinkle a little Himalayan salt over the top, but optional. Tap the tin on the counter to allow the toppings to sink into the chocolate.

Place in the fridge or freezer to set. Once set, cut or break into serving size pieces and refrigerate in an airtight container.

Serve straight from the fridge!

Article supplied with thanks to The JOYful Table.

About the Author: Susan is an author of The JOYful Table cookbook containing gluten & grain free, and Paleo inspired recipes for good health and wellbeing.

Feature image: Supplied

This smooth chocolate bark gets its perfect texture by using raw cacao butter and cashew butter. By adding a mixture of roasted nuts, seeds, berries and salt, you have a nutritious, delicious and healthy snack.

Ingredients

• 2 Tbsp almonds, roughly chopped
• 2 Tbsp macadamia nuts, roughly chopped
• 2 Tbsp pistachios, roughly chopped
• 1 Tbsp sunflower seeds
• 1 – 2 Tbsp goji berries, or dried blueberries
• 180g cacao butter
• 1/2 cup cashew butter/spread, pour off oil that maybe sitting on top
• 1/2 cup cacao raw powder, or to taste
• 4 Tbsp maple syrup (100%)
• 2 Tbsp coconut oil
• 2 tsp vanilla extract (organic)
• 1/2 tsp cinnamon
• 1/4 tsp pink Himalayan salt, plus extra to spinkle on top

Directions

Preheat oven to 170c. Place the nuts and sunflower seeds above (or your choice of nuts) on a lined baking tray and roast in the oven until lightly brown (keep an eye on them so not to burn). Set aside to cool.

Select a baking tray with sides. Use a sheet of baking paper to cover the base and sides, so the chocolate is contained. I’ve used a 32 x 22cm (9 x 13in) tray.

Chop the cacao butter into small pieces or use cacao buttons. Add to a small saucepan over very low heat.

Use a spatula to stir the cacao butter to help it melt, don’t allow the butter to go over 40c if possible. You will need to take the saucepan off the heat from time to time, stirring continually until melted. (I use a digital thermometer to stick in the saucepan to check the temperature as I go, but not necessary).

Once the cacao butter is completely melted, pour it into a blender.

Add the cashew butter, coconut oil, cacao powder, maple syrup, vanilla, cinnamon and salt, to the blender. (This will cool the cacao butter down a little, which you want). Slowly bring the blender to 3/4 speed and blend for 12 – 14 seconds.

Pour the chocolate over your prepared tray. Sprinkle the nuts, seeds and berries evenly over the warm chocolate. I like to then sprinkle a little Himalayan salt over the top, but optional. Tap the tin on the counter to allow the toppings to sink into the chocolate.

Place in the fridge or freezer to set. Once set, cut or break into serving size pieces and refrigerate in an airtight container.

Serve straight from the fridge!

Article supplied with thanks to The JOYful Table.

About the Author: Susan is an author of The JOYful Table cookbook containing gluten & grain free, and Paleo inspired recipes for good health and wellbeing.

Feature image: Supplied

Caring for a loved one is one of the most selfless roles a person can take on.

Yet, many people providing care don’t even recognise themselves as carers. They see it as just helping out a family member or friend. However these unpaid carers are crucial in supporting Australia’s most vulnerable people.

Who Are Carers?

In Australia, there are millions of unpaid carers. Deb Childs, CEO of Helping Minds explains, “Providing care or support to a loved one, a family member, or a friend without financial compensation is what caregiving is about.”

Carers do many things, such as:

• Taking family members to medical appointments
• Helping with housework and shopping
• Providing emotional and social support
• Assisting with daily needs, especially in aged care or disability support

Often, people don’t realise they are carers because they see it as part of their family responsibilities. But these duties go above and beyond normal family roles, especially when someone has a serious illness or disability.

The Challenges Carers Face

Carers juggle many responsibilities, which can lead to burnout. “The biggest challenge is burning the candle at both ends,” Deb says. Many carers also have jobs, children, or other commitments, making it difficult to balance everything.

Self-care is crucial. “You need to put on your own oxygen mask first,” Deb explains. If carers don’t look after themselves, they risk emotional and physical exhaustion. Stress, anxiety, and even depression are common. Lack of sleep and social isolation can also affect their health.

The Financial and Employment Struggles of Carers

Many carers struggle financially. Government support exists, but it’s often limited. “There’s the Carer Gateway, which provides access to counselling, education, and peer support,” Deb says. However, not everyone qualifies, and respite services are scarce.

Employment is another challenge. “Sometimes a caring role impacts your job,” Deb explains. While some workplaces offer flexibility, not all do. Carers may have to take personal leave, but “ten days a year isn’t enough if you’re balancing full-time work with full-time caring.”

The Need for More Support

A surprising number of people take on caring roles. “It’s estimated that 11% of the population are carers,” Deb shares. That’s about three million Australians. Yet, many remain unrecognised for their efforts.

Carers need more support, including better access to respite care. “There used to be great respite programs,” Deb recalls. “But when NDIS came in, things changed. Respite wasn’t recognised at first, but now people are pushing to bring it back.”

Advocates are working to ensure carers receive the support they need. “We need to keep raising awareness,” Deb urges.

Warning Signs of Carer Burnout

Caring for a loved one can be a deeply rewarding experience, but it also comes with significant emotional and physical demands. Many carers do not realise the toll their role is taking until they are overwhelmed. Recognising the warning signs of burnout and accessing available support is crucial to maintaining both personal well-being and the quality of care provided.

Carers often become so focused on the needs of their loved ones that they neglect their own. Some common warning signs include:

• Isolation – Being so caught up in daily responsibilities that you lose social connections.
• Exhaustion – Feeling constantly drained and lacking energy.
• Declining Invitations – Avoiding social events or neglecting personal interests.
• Feeling Overwhelmed – The sense that your responsibilities are never-ending.
• Neglecting Self-Care – Skipping meals, exercise, or personal downtime.

If these signs sound familiar, it may be time to reevaluate your approach to self-care and seek support.

Prioritising Self-Care

One of the most common mistakes carers make is thinking, “I’ll just push through one more day.” However, continuing without taking breaks can lead to full burnout, making it impossible to continue providing care. Prioritising self-care is essential. This can include:

• Taking time to relax, such as having a cup of tea or engaging in a hobby.
• Maintaining a strong support network of friends and family.
• Setting aside moments for activities that bring joy and relief.
• Seeking professional support when needed.

Available Support Services

Carers do not have to navigate this journey alone. Various organisations provide assistance, including:

• Helping Minds – Offers counselling, advice, and a self-care blog with practical tips.
• Carer Gateway – Provides information and support tailored to carers.
• Local Support Groups – Community groups that offer companionship and shared experiences.

Final Thoughts

Caring for someone is a significant responsibility, but it should not come at the expense of your own well-being. Recognising the signs of burnout, taking proactive steps toward self-care, and utilising available support services can help maintain a healthier balance. Remember, looking after yourself enables you to provide the best possible care for your loved one.

Article supplied with thanks to Sonshine.

Feature image: Canva

As a Psychologist, an important part of my role is helping my clients regulate emotions.

Human beings are equipped to experience a diverse array of feelings. Our emotions are normal and important. They help us in a variety of ways. However, sometimes we can experience distressing emotions that are hard to manage. In this blog I describe three emotion regulation strategies that I use as a Psychologist to assist individuals to regulate their emotions.

1. Label Emotions As States of Feeling, Not States of Being

We often treat emotions as states of being. We might say “I am anxious”, “I am so sad” or “I am absolutely furious”. One emotion regulation strategy is to describe our emotions as things to hold, rather than states that define you: “I am carrying anxiety”,  “I am sitting with sadness”, “I am holding anger”. This language shift helps you see that emotions are transient in nature and will ease over time.

2. Expand Your Emotional Vocabulary

You may have heard of the emotion regulation strategy “Name it to tame it”. Simply naming your emotions can increase your awareness of them and create distance, allowing you to regulate your feelings mindfully rather than reacting impulsively.

Expanding your emotional vocabulary can help you go beyond broad emotion categories to name your emotions in a specific and nuanced way. Emotions are data, so labelling our emotions accurately can help us identify the particular cause of how we feel and give us more information on what to do next. If you’re feeling happy, is it more of an optimism for the future or sense of pride in what you have done? If you’re feeling sad, can you describe the feeling as being disappointed in how someone treated you or powerless to make a change?

An emotion wheel is a helpful tool I often share with my clients to expand emotional vocabulary. Emotion wheels describe broad emotion umbrellas in the middle with the emotional categories becoming more nuanced moving outwards.

3. Reframe Emotions With Curiosity

Our emotions are real and worth paying attention to – but we also have control over how we reframe and interpret our emotions. Imagine you’re about to sit for a big exam. You see the exam paper in front of you, feel a surge in energy and a fluttering sensation in your stomach. You think to yourself “I’m feeling anxious”. But what if you pause with curiosity and ask yourself whether you are feeling another emotion too? You might find that you are also feeling energetic or determined.

There is amazing research that shows that when students are trained to recategorize what they called test anxiety as feeling determined, it makes the feeling of anxiety more manageable and it boosts their exam performance. What this research tells us is that human beings have the ability to reframe their emotion labels, which can help them regulate their emotions.

So, when you’re in an unfamiliar situation and you notice your heart beating faster, try being curious about whether you’re feeling excited as well as nervous. If you end a big day feeling like you’re seeing life through a negative lens, be curious about how much of that is because you’re fatigued instead of depressed. If you’re feeling more alert, I wonder if you’re feeling interested as well as some level of stress.

A Balanced Approach to Emotions

Our emotions are an important part of our lives that feed us important data and we shouldn’t ignore them or pretend they are not there. So be curious about your feelings. Although we can’t change our emotions like how we change our clothes, we might have more control over them than we think.

If you’d like to learn more about managing emotions, click here to read a four step guide to managing challenging emotions written specifically for teens.

Therapy is a great place to be curious and make sense of your feelings with professional support.

Article supplied with thanks to The Centre for Effective Living.

Feature image: Canva

About the Author: Lauren Chee is a psychologist who understands the importance of forming a caring therapeutic relationship with her clients, and uses evidence-based skills that can lead to positive and lasting change. She has a special interest in anxiety-related disorders, OCD, social skills, parenting and attachment, child mental health and learning difficulties.