Name it to tame it: Give your feeling a name, just noticing it lowers its intensity. If you can’t identify the feeling yet, give it a word and move on; over time, a pattern will emerge.

Spot your triggers: Ask, “What happened before I felt this?” or “What thoughts are fueling it?” Dig gently; sometimes the trigger comes from something much earlier in your life.

Reflect: After a charged moment, ask: “How did I respond? What could I do differently next time?” I love this part! Reflecting like this gives you experience to handle similar situations more skillfully.

What does self-love mean? How will I know? Well, understanding emotions is the first step toward true self-love. When you know what you feel, you can respond with compassion rather than judgment. I took a deeper look into that and here’s what I found.

Emotional Awareness, What It Looks Like

Emotional awareness is noticing your feelings and inner self-talk. It’s observation, not analysis. Instead of saying “I am a failure for feeling this way.” Instead, notice the feeling and observe it by saying, “I am feeling disappointed and frustrated right now.” This small shift creates space between you and your emotions, helping you respond thoughtfully.

Dirt under my fingernails is not glamorous, but it’s honest. My little garden isn’t anything grand, just a few pots and a corner of earth I’ve claimed as my own. It’s become a small sanctuary where I can press pause on everything else.

When my hands are in the soil, the noise quiets. I stop checking my phone, my breath slows. I pay attention to the little shoots that sprout where a tomato branch meets the main stalk. These suckers, that’s what they’re called, can’t be left to grow as they divert energy from the main stem. Or the way the sun hits the edge of the planter in the late afternoon. It’s therapy, minus the couch. A ritual that pulls me back to myself.

And yes, I’ve had more than one minor meltdown watching my little loves endure torrential rain and wind. But I keep at it, because every time I return to the garden, I feel just a little more rooted, literally and in spirit.

Bonus points if a tomato grows. Honestly, just one ripe tomato feels like a cosmic win. A reward for showing up, dirty hands and all.

Improved Emotional Regulation:
Regular practice of TRE helps with emotional regulation by allowing the body to process emotions that are not fully expressed. This can be especially helpful for those who feel overwhelmed by their emotions or struggle with anger or sadness.

Quote from Dr. Berceli:
“When the body experiences release, it creates space for emotional regulation to take place. The more we release, the more emotionally balanced we feel.”

Example: A person who finds themselves becoming easily frustrated or overwhelmed by daily challenges might notice that after doing TRE exercises, they feel more in control of their emotions and less reactive in stressful situations.