What emotional reactions are 

An emotional reaction is the way you feel and respond to something. That might be something that happens, or it might be an idea about something that might happen in the future.

It can be strong or mild, and it can happen quickly, sometimes before you even realise it.

For example, emotional reactions might include:

• Feeling excited when you hear good news.
• Feeling nervous before trying something new.
• Feeling frustrated when something does not go as planned.
• Feeling happy when someone is kind to you.

Emotions often lead to physical changes, such as a fast heartbeat when you are scared or a smile when you are happy. You might also notice thoughts that match your feelings, like worrying when you feel anxious or thinking positively when you feel confident.

Why it is helpful to understand emotional reactions 

Your emotional reaction can give you useful information about how you truly feel about a situation, person, or idea. By paying attention to your emotions, you can learn more about yourself and what matters to you.

• Emotions can reveal your values and priorities:
  
  • If you feel strongly about something, it might mean it is important to you.
  • If you feel uncomfortable, it could suggest that something goes against your values or past experiences.
• Emotions can show you hidden thoughts and beliefs:
  
  • A feeling of doubt may mean you need more information before making a decision.
  • A sense of excitement could indicate that an idea aligns with your interests and goals.
• Emotions can act as a warning or a guide:
  
  • Feeling uneasy about something might be a sign to slow down and think carefully.
  • Feeling positive and motivated could suggest that something is worth pursuing.

How to understand what emotional reactions mean 

When you react emotionally to an idea, it can give you useful information about what you think and feel deep down. To understand your reaction, try asking yourself a few simple questions:

• What exactly am I feeling? (for example, excited, worried, annoyed, hopeful)
• Why do I feel this way? (Does it remind me of something? Does it go against my beliefs?)
• What does this feeling tell me? (Do I need to take action, or is this just a passing emotion?)

For example:

• If you hear about a new activity and feel nervous, it might mean you are unsure about trying something unfamiliar. This might mean you need help to try it out.
• If you feel excited about an idea, it may mean it matches your interests and values. 
• If you feel frustrated, it could mean something does not fit with your personal beliefs or past experiences.

By paying attention to your emotional reactions, you can get a sense of how you feel about ideas. However, sometimes you need to challenge your emotions - which we look at later.