Understanding Your Inner Experience: A Guide for Describing Emotions & Sensations
Understanding Your Inner Experience: A Guide for Describing Emotions & Sensations
A Note for You:
Many neurodivergent people experience emotions and body sensations with great intensity, or sometimes, find it hard to connect to standard emotion words. This is called alexithymia, and it's a common experience. It doesn't mean you don't have feelings; it means your brain processes them differently.
This handout offers alternative ways to understand and communicate your inner world. Think of it as a new vocabulary list, not a test. Use the words and metaphors that feel right for you.
Part 1: Beyond "Good" and "Bad" – Using Metaphors & Images
If "happy," "sad," or "angry" don't fit, try describing the quality of the feeling instead.
If you might be feeling...Try describing it as...Overwhelmed, Anxious• "It feels like too many browser tabs are open in my head."
• "My brain is a beehive."
• "I'm a radio picking up every station at once."
• "There's a constant, loud static in my mind." Angry, Frustrated• "I feel like a pressure cooker about to whistle."
• "There's a storm brewing inside my chest."
• "My thoughts are a tangled knot of barbed wire."
• "I am a volcano."Sad, Heavy, Drained• "It feels like a heavy blanket is weighing me down."
• "My battery is at 2%."
• "The colors in the world have faded to gray."
• "I'm moving through thick mud."Happy, Content, Calm• "My mind is a quiet, sunlit room."
• "I feel like a cat napping in a warm patch of sun."
• "My thoughts are flowing like a calm river."
• "All my gears are turning smoothly."Antsy, Restless• "It feels like there are fizzy bubbles in my arms and legs."
• "My engine is idling too high."
• "I need to shake the wiggles out."
• "It's like an internal itch I can't scratch."
Part 2: Listening to Your Body – The Language of Sensations
Emotions live in the body. Sometimes, naming the physical sensation is the most direct way to identify the emotion.
Ask yourself: "What do I physically feel right now?"
In Your Head & Face:
Head feels: Too full, buzzing, empty, fuzzy, tight, pressurized, light, floaty, heavy.
Forehead/Jaw: Clenched, tight, relaxed.
Temples: Pounding, throbbing.
Eyes: Hot, dry, darting, heavy, wide-open.
In Your Chest & Stomach:
Chest feels: Tight, constricted, warm, fluttery, like there's a rock, hollow, burning.
Heart is: Pounding, racing, skipping beats, quiet, slow.
Stomach/Gut feels: Knotted, queasy, fluttery, full of butterflies, sinking, heavy.
In Your Arms, Legs & Hands:
Muscles feel: Tense, tight, jittery, weak, shaky, restless, heavy, energetic, "wired."
Hands are: Clammy, cold, trembling, curled into fists, numb, tingling.
Your Whole Body:
Energy Level: Wired, drained, buzzing, lethargic, bursting, still.
Temperature: Hot, cold, flushed, chilled, feverish.
Feeling in Skin: Oversensitive, prickly, itchy, numb, like I need deep pressure.
Part 3: Putting It All Together – A Simple Formula
You can combine these ideas to create a clear picture for yourself and others.
"I feel... [METAPHOR/BASIC WORD] ... because my body is... [SENSATIONS] ... and I have an urge to... [ACTION] ."
Examples:
Instead of "I'm anxious," you could say:
"I feel like there are too many tabs open in my brain. My chest is tight, my hands are cold, and I have an urge to hide under a blanket."
Instead of "I'm angry," you could say:
"I feel like a pressure cooker. My jaw is clenched, my face is hot, and I have an urge to punch a pillow or scream."
Instead of "I'm happy," you could say:
"I feel calm and sunny. My body is light, my shoulders are relaxed, and I have an urge to hum or stretch."
Remember: Your experience is valid. The goal is not to find the "right" word, but to find a useful one that helps you understand yourself and communicate your needs. Keep exploring what works for you.
This resource is intended for informational purposes and is not a substitute for professional