The ObservatoryKnowing what you feel
Noticing, distinguishing and putting words to your feelings while they are happening.
Questions to ask yourself
- 1How quickly do you notice what you feel, while it's happening?
- 2Which feelings are easiest for you to put into words?
- 3Which ones get mixed up for you: irritation and worry, tiredness and low mood?
- 4How well do you understand what triggered the feeling?
- 5What would help you notice your feelings earlier?
In the app, you rate the area 0–10, answer the questions, and watch how your answers shift over time.
Getting started
Exercise
Which one? Tell two feelings apart
Irritation or worry, tiredness or low mood? Compare two feelings that look alike and find the word that fits this particular time.
6 min · Rationality
Exercise
Name it
From a vague "bad" to precise words, and notice how the grip loosens.
10 min · Rationality
Exercise
Daily check-in
Two minutes to honestly rate how you feel and how much energy you have right now, and to note what is weighing on you. Patterns show over time.
2 min · Discipline
Session
Body scan
A guided walk through the body that gathers you together and releases tension.
10 min · Compassion
Exercise
Write your way through it
Four days, a quarter of an hour a day, the same difficult event. The protocol that turns chaos into a story, with hundreds of studies behind it.
15 min · Compassion
Exercise
RAIN: meet a difficult feeling
Four steps for meeting a difficult feeling without fixing it away.
10 min · Compassion