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

Understanding Emotions and Their Impact on Our Lives

Emotions are powerful signals that shape our decisions and behaviors. They influence our interpersonal connections and interactions. Psychologically, emotions are our brain’s responses to what matters most. They serve as internal alarms that say, “Pay attention!” For instance, when faced with danger, the emotion of fear triggers a response in our nervous system, prompting us to take action.

Conversely, joy encourages connection and the pursuit of what truly matters. Meanwhile, frustration can motivate us to seek change. Yet, many people struggle to recognize and articulate their feelings. This lack of emotional awareness often stems from generational messages that minimized emotional literacy. We heard things like “don’t be so sensitive” or “just get over it.” As a result, many of us are disconnected from our feelings.

The Importance of Naming and Exploring Emotions

To effectively harness emotions in our lives, it is essential to follow three important steps:

1. Identify – Ask yourself: What am I actually feeling? What is the name of this emotion?

   
   

2. Acknowledge and Explore – Consider what might be behind this feeling. Are there specific physical sensations, like a tight chest or fluttering stomach? What triggered it? Reflect on where you were and what you were doing when the emotion surfaced.

   
   

3. Regulate and Learn – Determine what actions can help you feel better and encourage personal growth.

   
   

Regulating an emotion entails managing how you experience and express it. This means responding thoughtfully rather than reacting impulsively. Emotional regulation allows you to maintain healthy relationships, even during intense emotions.

In therapy approaches like Emotionally Focused Therapy (EFT) and Dialectical Behavior Therapy (DBT), these steps are critical. Naming emotions reduces their intensity, facilitating their processing rather than allowing them to overwhelm you. Without this awareness, emotions can feel like chaotic storms within us.

Introducing “How We Feel”—A Free App to Enhance Emotional Understanding

As a practicing social worker, I found the How We Feel app tremendously helpful. Available free on both iOS and Android, it was developed by a nonprofit team of scientists, designers, engineers, and therapists in collaboration with the Yale Center for Emotional Intelligence. This app is rooted in research and designed for everyday use.

From personal experience, I can say it has become a daily companion. The app guides you in identifying specific emotions and delving deeper to understand what drives them. It allows you to track emotional patterns over time with personalized statistics. Ultimately, it promotes emotional literacy, offering greater awareness and a feeling of control over your emotional landscape.

How to Use the App Effectively

Capture Two Emotions

Begin each check-in by selecting from four energy-valence quadrants (e.g., high-energy pleasant, low-energy unpleasant). Then, choose two specific emotions from a set of 144 nuanced options that best describe how you're feeling.

Note Your Location and Context

Record where you are and who you’re with to pinpoint what triggers or soothes your emotions. This context helps illuminate patterns in your emotional experiences.

Journal or Let AI Guide You

You can add a brief journal entry or utilize the AI reflection feature to explore the underlying causes of your feelings. These AI prompts foster insight into your emotional state.

Scan for Bodily Sensations

With the app's June 20, 2025 update, you can track physical sensations like a tight chest or fluttering stomach. This addition enhances somatic awareness as you navigate your emotions.

Track Trends and Export Data

Monitor your emotional patterns over time through weekly and monthly summaries. You can easily export your data for further analysis or share it with a therapist.

Access Tools When You Need Them

Each check-in links to short videos (under 2 minutes) with evidence-based strategies such as “Change Your Thinking,” “Move Your Body,” “Be Mindful,” and “Reach Out.”

The app prioritizes privacy; your data remains on your device unless you choose to participate in anonymized research sharing.

Why This App Stands Out

Simplicity and Depth

The app reveals emotional patterns with minimal effort, allowing users to grasp insights that often go unnoticed.

Science-Backed Foundation

Developed using principles from Yale’s Mood Meter and overseen by experts in emotional intelligence, the approach is well-founded.

Connection to Physical Sensations

Noting bodily sensations fosters greater mind–body awareness, enhancing emotional understanding.

Reflection Prompts

AI reflections and journaling prompts deepen your insights, making the emotional exploration meaningful.

Trackable Progress

Trends from your check-ins help guide emotional growth and regulation over time, facilitating ongoing self-improvement.

Completely Free and Nonprofit

As a nonprofit initiative, the app is free of ads and paywalls, ensuring accessibility for everyone.

Getting Started with the App

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

2. Set a daily reminder to check in—once or more.

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

4. Pay attention to bodily sensations as they arise.

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

6. Review your trends weekly to understand what uplifts or challenges you.

   
   

Final Thoughts

Emotional awareness is not a luxury—it is an essential skill in a world that often discourages vulnerability. How We Feel simplifies emotional literacy, making it both actionable and accessible. If you have ever wished for a better way to understand yourself, this app can serve as a powerful tool, and it's completely free.

I have integrated it into my daily routine and believe it can greatly support your journey toward deeper self-understanding, better emotional regulation, and a more authentic life.

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!