In This

One of the most basic forms of expression is identifying and calling out our emotional state in the here and now. Taking inventory of our emotions and finding the language to name them can help us express ourselves in small ways every day

In This

15 min

Start by taking a minute to pause. You might close your eyes. Inhale deeply and then breath out for the count of 8. Do this a couple of times until you start to feel calm.


Expression starts with giving yourself space to feel without judgment. Ask yourself — what emotion describes how I feel right now? You might use this chart to help you:


Give yourself permission to accept whatever emotion you are feeling. It’s not about fixing anything, but simply allowing yourself to feel. Express this feeling in a way that works for you. Maybe you say out loud “I feel _____”, write about it for a few minutes without editing yourself, or even express yourself physically — perhaps going on a run if you feel angry, or dancing if you feel joy.


make art

sing, dance,
or perform

share it

write it down

do something physical


As you express whatever emotion you are feeling, reflect on these questions:


How long have I been feeling this way?

Do I like the state I’m in or want to change it?

How can I continue to check in with myself?


Our emotions are constantly changing and sometimes it’s easy to bottle them up, but expressing our emotions regularly can help us process. Create a weekly practice or routine where you dedicate 5-10 minutes (or more!) to check in with yourself and express how you are feeling in the moment.

Take a look at our habits below!

Give yourself space to feel

Ups and downs are a normal part of life, but it can be tempting to try to ignore the downs and move past them quickly. When you are feeling low, how might you let yourself just be sad, angry, disappointed, or hurt for a moment? Sit with this feeling and when you’re ready, you can express it in the way that works best for you.

Normalize sharing emotions

In today’s world, there’s a lot of pressure to keep it all together, but we can all benefit from taking a moment to share how we feel. How might you set the tone for others and create an environment that embraces emotions? Start the conversation with some people you feel comfortable with.

Practice mindful movement

Whether you’re feeling low or high, moving your body can be a useful way to work through your emotions. Choose a form of movement that matches your mood— maybe you go on a run to get rid of the jitters, shoot some hoops to blow off some steam, or try yoga or stretching to relax.