Being unable to describe how you feel is confusing and frustrating. Using a tool like this distress thermometer (sometimes called a Subjective Units of Distress Scale) for different emotions can be an extremely helpful tool in building your emotional vocabulary, self-awareness, and understanding.
When we're in the middle of an anxiety attack or flashback, our frontal lobe goes out the window. It feels impossible to focus or think clearly about anything. Grounding is a great tool for coping with this and other intense emotions, when we need something to help us come back to the present moment, calm our bodies and our minds down, and figure out our next steps.
Emotions can be overwhelming at times, confusing, complicated--it's hard to understand what we are feeling, let alone figure out what to do next. Follow these steps to guide yourself through a process of bringing mindful awareness to your emotions, figure out what is underneath them, and identify your options for what to do next. BONUS! Download our "What is my emotion telling me?" worksheet for extra help.