Class Project: Validating Emotions

Objective: The objective of this exercise is to help students develop the skill of validating their own emotions, fostering self-awareness, self-compassion, and emotional well-being.

Materials Needed:

Pen/pencil
Notebook or paper

Instructions:

Step 1: Name Your Emotions:

Take a few moments to sit in a comfortable position and bring your attention to your inner experience.
Close your eyes if it helps you to focus, and take a few deep breaths to center yourself.
Begin to identify and label the emotions you are currently experiencing. Pay attention to the sensations in your body and the thoughts running through your mind.
Write down the names of the emotions you've identified in your notebook or on a piece of paper. Be as specific as possible, using words like "sad," "angry," "anxious," "frustrated," or "joyful."

Step 2: Normalize Your Feelings:

Reflect on the list of emotions you've identified, and remind yourself that it's perfectly normal and human to experience a wide range of feelings.
Consider the fact that everyone experiences difficult emotions at times, and you are not alone in your struggles. Emotions are a natural part of being human.
Write down a few sentences in your notebook or on a piece of paper that normalize and validate your feelings. For example: "It's okay to feel sad sometimes. Everyone goes through periods of sadness, and it's a normal part of the human experience."

Step 3: Practice Self-Compassion:

Take a moment to offer yourself words of kindness and compassion, as you would to a friend in need.
Write down a series of self-compassionate affirmations in your notebook or on a piece of paper. For example: "It's OK to feel this way."
Choose one of the self-compassionate affirmations you've written, and repeat it to yourself silently or out loud several times. Allow yourself to absorb the message and let it sink in.

Reflection:

After completing the exercise, take a few moments to reflect on your experience. Notice any shifts in your emotional state or perspective.
Consider how the act of validating your emotions made you feel. Did it bring a sense of relief, understanding, or acceptance?

Share A Snapshot of Your Emotions and Reflection

If you're comfortable, consider sharing a snapshot of your emotions and reflection with your classmates. It could inspire others to prioritize validating of their emotions for a better well-being.

If your validated emotions list is writte down by hand on a piece of paper:

Take a clear picture of the handwritten list using a smartphone or camera.
Upload the picture to the designated project section of the class.

If your validated emotions list is digital:

Download your validated emotions list from the program provided.
Save the digital file to your computer or device.
Upload the file to the designated project section of the class.

Tasha Fenelon

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