Why Emotions Matter — And How the “How We Feel” App Can Help You Understand Yours

Why Emotions Matter — And How the “How We Feel” App Can Help You Understand Yours

What Are Emotions—and Why They Guide Us

Emotions are powerful signals that shape our decisions, behaviours, and interpersonal connections. Psychologically, emotions are our brain’s responses to what matters—serving as internal alarms that say, “Pay attention!” For example, fear nudges us to protect ourselves; imagine being confronted by a bear. You would experience fear as the primary emotion which would activate your nervous system, which would make you physically move. Likewise, joy encourages connection and pursuit of what matters; frustration can motivate change.

Yet, while emotions drive us, many of us have trouble recognizing and naming what we feel. Why? Often, previous generations didn’t teach emotional literacy. Instead, we heard messages like “don’t feel so sensitive,” “toughen up,” or “just forget about it.” Emotions were minimized—or even suppressed. The result: we’re sometimes disconnected from our inner world, unsure what we’re feeling, why, and how to respond.

A Better Way: Naming, Exploring, and Acting

To harness emotions effectively, three steps are essential:

1. Identify – What am I actually feeling? What is the name of this emotion that I’m?

   
   

2. Acknowledge and Explore – What might be behind this feeling? Are there physical sensations (tight chest, fluttering stomach)? What led to it? What was I doing when the emotion came on? Where was I?

   
   

3. Regulate and Learn – What can I do that helps me feel better and grow?

   
   

Regulating an emotion means being able to manage how you experience and express that emotion in a way that feels appropriate and doesn’t overwhelm you or others. It doesn’t mean suppressing or avoiding the feeling, but rather noticing it, understanding where it’s coming from, and choosing how to respond rather than react. Emotional regulation helps you stay grounded, make thoughtful decisions, and maintain healthy relationships—even when emotions are intense.

In emotions-informed therapy—like Emotionally Focused Therapy (EFT) and Dialectical Behaviour therapy (DBT)—these steps are vital. Naming emotions reduces their intensity and gives them space to be processed rather than ignored. Without that awareness, emotional reactions can feel like mysterious internal storms.

Meet “How We Feel”—The Simple, Free App That Works

As a social worker and regular user, I was excited to discover How We Feel, available for free on both iOS and Android. Built by a nonprofit team made up of scientists, designers, engineers, and therapists in collaboration with the Yale Center for Emotional Intelligence, this app is grounded in research and designed for real-world use.

From my own experience, this app has become a daily companion. It helps you identify specific emotions and explore what might be driving them beneath the surface. You can track emotional patterns over time through personalized statistics and gain insight into the reasons behind your feelings. Ultimately, it promotes emotional literacy—giving you greater awareness and a stronger sense of control over your emotional world.

How The App Works:

• Capture Two Emotions

  Start each check-in by selecting from four energy-valence quadrants (e.g., high-energy pleasant, low-energy unpleasant), then pick two specific emotions (from 144 nuanced options) that reflect how you feel.

• Note Location & Context

  Record where you are and who you’re with. This anchors emotion patterns to daily life—to see what triggers or soothes you.

• Journal or Let AI Guide You

  Add a brief free-text journal or use the AI reflection (optional) to explore what’s beneath the surface. These AI prompts can gently guide insight and emotional processing  .

• Scan Bodily Sensations

  With its June 20, 2025 update, you can now note physical sensations—tight chest, fluttering stomach, heavy shoulders—adding somatic awareness to emotional tracking  .

  
  

• Track Trends & Export Data

  View your patterns over time—emotions, tags, and bodily cues—through weekly/monthly summaries  . You can export your data for deeper analysis or share it with a therapist.

• Access Tools When You Need Them

  Each check-in links to bite-size videos (under 2 minutes) offering evidence-based strategies: “Change Your Thinking,” “Move Your Body,” “Be Mindful,” and “Reach Out”  .

The app is privacy-focused—data stays on your device unless you opt in to anonymized research sharing  .

Why I Recommend It as a Social Worker—and Why I Use It

• Simplicity & Depth: Even with minimal effort, the app reveals emotional patterns that often go unnoticed.

• Science-Backed: Rooted in Yale’s Mood Meter and designed by experts in emotional intelligence  .

• Physical Connection: Noting bodily sensations helps build mind–body awareness.

• Reflection Prompts: Journal prompts and optional AI reflections deepen insight.

• Trackable Progress: Check-in trends help guide growth and regulation over time.

• Nonprofit & Free: No ads or paywalls, keeping it accessible for everyone.

How to Get Started Today

1. Find How We Feel in your app store (4.9★, Health).

2. Set a daily check-in reminder (once or more).

3. Choose two emotions, note context, and optionally journal or reflect.

4. Check bodily sensations when they arise.

5. Watch a strategy video or use the AI guide.

6. Review trends weekly—see what lights you up or brings you down.

Final Thoughts

Emotional awareness isn’t a luxury—it’s essential skillfulness in a world that often tells us to bottle it up. How We Feel makes emotional literacy simple, accessible, and actionable. If you’ve ever wished for a better way to understand yourself, this app is a powerful tool—and it’s completely free.

I trust it enough to use it daily, and I believe it can support your journey toward deeper self-awareness, stronger regulation, and more authentic living.

We Are Here Mobile App

Download the IOS mobile app

Download the Android mobile app

Have you tried the How We Feel app? Let me know what you think in the comments below!