Many people with anxiety or depression struggle to name their emotions, often identifying only a few emotions like “anxious” or “depressed.” This narrow emotional awareness can intensify distress and limit relief. It’s especially common in the legal field, where logic and emotional restraint are valued, leading to emotional disconnect over time.
Research shows most emotions come from a few core feelings—like mad, sad, glad, scared, and sometimes disgust. All other emotions are just combinations or variations of these basics.
Emotions are like crayons—starting with a few basic ones, then expanding into many shades. Just as “blue” can mean navy or turquoise, emotions range from calm to ecstatic. Recognizing these subtle differences helps us better understand and manage how we feel.
Expanding emotional vocabulary helps people with anxiety or depression better understand and manage their feelings. Instead of labeling every reaction as “depression,” recognizing emotions like disappointment or sadness can feel more manageable. This clarity supports emotional regulation and builds resilience. In high-pressure fields like law, where clear thinking is key, a richer emotional vocabulary can improve both personal well-being and professional performance.
Following are a few practical strategies to help with this process:
- Use tools like the Feeling Wheel or emotion lists to identify and label what you’re feeling. feeling_wheel (1).pdf
- Journal or reflect on subtle differences (e.g., “Am I frustrated or angry?”).
- Practice mindfulness—body scans or breath awareness can help you notice emotional shifts as they happen.
Source: Keltner, D., Sauter, D., Tracy, J., & Cowen, A. (2019). Emotional expression: Advances in basic emotion theory. Journal of Nonverbal Behavior, 43(2), 133–160.
Copyright Notice
© ALL RIGHTS RESERVED
All material used in any presentation given by The Lawyers” Assistance Program (“content”), its staff, agents, or assigns, is the copyrighted property of The Lawyers’ Assistance Program. You may not copy, reproduce, record, distribute, publish, display, perform, modify, create derivative works, transmit, or in any way exploit such content, sell or offer it for sale, or use such content, in whole or in part, to construct any sort of publication, presentation, or audio or video recording. You may not alter or remove any copyright or other notice from copies of the content. Using the content in any manner as listed above is expressly prohibited without prior written permission of the Lawyers’ Assistance Program.