Overview
In this module, you'll learn how your emotions can be telling you something important, how to reflect on your emotions to uncover their cause, and how this reflection can help you choose appropriate responses to situations.
To access the non-conforming version of this module, see The function of emotions learning module.
Below is the transcript for the The function of emotions YouTube video.
Transcript
[Visual: Workplace Strategies for Mental Health, compliments of Canada Life logo fades in and then out.]
[Visual: An illustration of a person with a checkmark is animated onto the screen and the words “Be aware” fades in and then out]
It’s important to be aware that emotions can drive you to take action.
[Visual: A video of a woman sitting at a desk reflecting appears.]
Awareness of the thoughts that motivate the emotion allows you to choose the action that you take.
[Visual: A video 2 women having a tense conversation where they both are upset appears.]
For example, the emotion of anger might be the result of a thought that something is not fair.
If you identify what you feel is not fair, you can choose an effective approach to address it. That approach is rarely going to be raging or screaming.
[Visual: A video of a man sweating and anxious appears.]
The emotion of fear might be the result of a thought that you aren’t safe.
[Visual: A video of woman rehearsing a speech in front of a mirror appears.]
If you are feeling fear, it’s important to identify whether what is provoking this emotion is a real and present danger, or your thoughts about what could be.
For example, if your fear is of failing at public speaking, can you change your thoughts to focus on the opportunity to make a difference rather than on your potential performance?
[Visual: A video of woman who is sitting on a couch looking sad appears.]
The emotion of sadness might be the result of feeling there’s something you need to let go of, such as the past, a relationship, a dream or a goal. Sadness is often wishing things were different than they are.
[Visual: A video of a man in his backyard enjoying the sun and his coffee appears.]
You don’t have to accept everything as it is, but when you let go of the impossible or improbable, you’re better able to integrate the loss and move forward toward what is possible now.
Your thoughts and memories are what provoke your emotions. They arise so quickly that you may overlook them.
[Visual: An illustration of magnifying glass is animated onto the screen and the word “Reflect” fades in and then out]
When you can reflect and name those thoughts or describe those memories, you’re better able to learn from the information your emotions hold.
[Visual: A video of a woman gardening on a rooftop patio appears.]
Once you‘re able to reflect on the wisdom your emotions can provide, you’ll be better equipped to choose the action that works best for you.
[Visual: An illustration of a person running is animated onto the screen and the words “Choose the action” fades in and then out]
This may mean challenging your thoughts, reframing the situation, taking action or reaching out for support.
[Visual: The Workplace Strategies for Mental Health, Compliments of Canada Life logo animates in and out.]
[The music fades out.]
[Visual: In white writing on a teal background, the following message appears: “Search for other useful tips on the Workplace Strategies website. clwsmh.com/elearning.”]
The function of emotions
Understanding the function of emotions is an opportunity for learning and growth
Feeling sad, anxious, frustrated or angry can be unpleasant. However, when we understand that these emotions are there to inform us about our thoughts and experiences, it’s easier to take a step back and get curious about what they’re telling us. This can help us respond in a way that is more effective.
In this elearning module, you'll learn how to.....
- Be aware
- Pay attention to emotions.
- Reflect
- Identify the thoughts that trigger your emotions.
- Take action
- Choose how you react.
Pay attention to your emotions
Emotions are your brain and body’s way of telling you that something needs your attention. They may be the result of what you’re experiencing in the moment, but they’re often the result of what you’ve experienced in the past. They may also let others know you need help and support.
It can be tempting to push unpleasant emotions aside or ignore them. Review each item to learn more about the risks when you do.
- Risk 1
- Negative emotions last longer when you avoid addressing what’s causing them.
- Risk 2
- You don’t get the support you need because you haven’t expressed your emotions to others.
- Risk 3
- Your emotions are showing up in unrelated situations or interactions, and your relationships and reputation can be impacted.
- Risk 4
- You don’t make positive changes in your thoughts, situation or relationships because you haven’t taken a step back to think about what could help.
If you’re reacting in ways that are not intentional – like being angry or abrupt, getting annoyed or feeling disinterested, especially in moments where it might not be warranted – this can be a sign it’s time to step back and reflect on the thoughts or memories that might be triggering your emotions.
Next, we'll look at identifying the thoughts that trigger your emotions.
Identify the thoughts that trigger your emotions
Once you’ve identified the emotion, consider the thoughts or memories that might be triggering them.
Recognize that the thought or memory may or may not be related to what you’re experiencing in the moment.
For example, if you’re afraid of clowns, it may not be the clown you’re looking at right now that’s triggering the fear. It could be the memory of an experience you had as a child.
Click on the cards below to uncover common triggers for each emotion.
- Anger
- Could be something you feel isn't fair.
- Fear
- Could be a perceived threat or risk.
- Sadness
- Could be something you need to let go of, like a relationship or goal
There are many different reasons why you might be experiencing negative emotions. By identifying what is triggering these emotions, you can decide whether it’s something that you can easily deal with yourself, or if you might benefit from reaching out for help before you take action.
Choose how you react
Once you're able to reflect on the wisdom your emotions can provide, you’ll be better equipped to choose the action that works best for you. This may mean challenging your thoughts, reframing the situation, taking action or reaching out for support.
In the moment
In the moment, it may help to:
- Reflect on the thoughts that triggered the emotion.
- Challenge your thoughts - are they absolutely true?
- Consider what is within your control and what is not.
- Choose actions that will be helpful for you and are within your control.
Afterwards
Afterwards, it may help to:
- Question your assumptions about yourself and the situation.
- Read about or talk to others who have dealt with something similar.
- Set healthy boundaries, both at work and in your personal life.
- Reach out for help if these emotions continue to bother you.
Knowledge check
See Responses below to see the answers to the following 3 questions.
- True or False: Positive emotions provide more information than negative ones.
- It's important to take time to explore what your emotions are telling you because....
- Negative emotions last longer when you avoid addressing what's causing them.
- You're less likely to get the support you need when you don't identify your emotions.
- You have an opportunity to change your thoughts, situation or relationships for the better.
- All of the above.
- Which is not one of the 3 steps for understanding the function of your emotions?
- Be aware.
- Share with others.
- Reflect
- Take action.
Responses
- False. That's correct! Emotions are there to inform you – even unpleasant ones. They are produced by your brain to trigger action when you’re under threat, let others know you need help and support, and tell you when something needs your attention.
- All of the above. That's right! Emotions are a valuable source of information that helps us learn and grow. Taking the time to explore, reflect and consider options allows you to move forward in more positive ways, more quickly.
- Share with others. Right! While it can be helpful to share your emotions with others, it’s not always necessary in order for you to learn about the wisdom and function that all of your emotions have. It’s ok to keep your emotions private when you’re able to deal with them yourself. But it can be very helpful to share with someone you trust when you’re struggling.
Tip sheet and resources
We’ve put together a tip sheet with the main learning points of this module. We recommend you save or print it as a reference. There are also free resources you can use if you want a deeper dive on this subject.
- Function of emotions learning module (non-conforming)
- Function of emotions tip sheet | PDF
- Function of emotions webpage
- Emotional triggers
- Emotional intelligence for employees
- For more Microlearning modules like this one
We welcome your feedback on this module or any of our resources. Please contact us with your suggestions.