How to Express Difficult Feelings 

 

Feelings Versus Thoughts and Beliefs 

Feelings and thoughts are different, but also are one and the same. They are like the head and tail of a coin. We react to events with both thoughts and feelings. Feelings are emotions, and sensations, and they are different from thoughts, beliefs, interpretations, and convictions. When difficult feelings are expressed, the sharp edges are dulled, and it is easier to release or let go of the bad feeling. If we only express our beliefs about the event and not the feelings, the bad feelings linger and are often harder to release. Whenever someone says, "I feel that..." the person is about to express a belief, not a feeling. 

Guidelines For Expressing Feelings

	Try to be specific rather than general about how you feel. Consistently using only one or two words to say how you are feeling, such as bad or upset, is too vague and general. What kind of bad or upset? (irritated, mad, anxious, afraid, sad, hurt, lonely, etc.).
	Specify the degree of the feelings, and you will reduce the chances of being misunderstood. For example, some people may think when you say, "I am angry" means you are extremely angry when you actually mean a "little irritated".
	When expressing anger or irritation, first describe the specific behavior you don’t like, then your feelings. This helps to prevent the other person from becoming immediately defensive or intimidated when he first hears "I am angry with you", and he could miss the message.
	If you have mixed feelings, say so, and express each feeling and explain what each feeling is about. For example: "I have mixed feelings about what you just did. I am glad and thankful that you helped me, but I didn’t like the comment about being stupid. It was disrespectful and unnecessary and I found it irritating".

Techniques for Expressing Feelings

The two following - I feel statements and I messages will help you:

	Express feelings productively.
	Respectfully confront someone when you are bothered by his or her behavior.
	Express difficult feelings without attacking the self-esteem of the person.
	Clarify for you and the other person precisely what you feel.
	Prevent feelings from building up and festering into a bigger problem.
	Communicate difficult feelings in a manner that minimizes the other person’s need to become defensive, and increases the likelihood that the person will listen.

When you first start using these techniques they will be cumbersome and awkward to apply, and not very useful if you only know them as techniques. However, if you practice these techniques and turn them into skills, it will be easy for you to express difficult feelings in a manner that is productive and respectful.

Which of the two methods you use for expressing your feelings should depend on your goal, the importance or difficulty of your feelings and the situation.

1. I feel statements are used in situations that are clear and fairly simple, when you what to express yourself and avoid a buildup of feelings without attacking or hurting the self-esteem of the other.
2. I messages are used in more complex situations to clarify for yourself and the other person just what you are feeling when a) you have difficult negative feelings, b) you confront someone and want them to change their behavior, and c) it is very sensitive and important that the other person accurately understand.

I Feel Statements

These statements take the form of "When you did that thing I felt this way. That thing is a behavior of the other person, and this way is your specific feelings. Here are some examples: