Lesson 442: Emotion Radar Chart: What are your true emotions?
Course duration:70 minutes
This lesson guides you in creating an emotion radar map, observing emotions from four perspectives: intensity, duration, trigger source, and physical response. Many outbursts are not solely driven by anger; they may also contain feelings of resentment, fear, shame, or helplessness. Learning to identify true emotions is crucial for finding more appropriate coping mechanisms.
○ Course topic audio
Lesson 442: Emotion Radar Chart: What are your true emotions?
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Today, I want to gently approach you with the theme: Emotion Radar Chart: What are your true emotions? Often, we think we only feel anger, but beneath that anger may lie resentment, fear, shame, disappointment, loneliness, and exhaustion. The Emotion Radar Chart isn't about perfect analysis, but about helping you find the parts of your body that truly need care amidst the chaos. First, find a stable place to sit, feet lightly on the ground, shoulders not immediately relaxed, just allow them to be slightly lower than before. You can place your hands on your chest or abdomen and listen to your breathing. There's no exam here, and no one is demanding you become better immediately. The pain of emotional imbalance often isn't just in the moment of the outburst, but also in the subsequent regret, shame, and fear of hurting relationships again. Please put aside judgment for now and see yourself with a softer perspective: I'm learning, I'm not broken, I just need a safer approach. Next, you can do a small exercise. First, write down the most recent similar scenario; it doesn't need to be long, just what happened. Second, write down the earliest physical signals, such as chest tightness, heaviness in the stomach, hot palms, rapid breathing, or a desire to escape or retaliate. The third step is to write down your strongest thought at that moment, and the potential need behind it. After completing this, give yourself a simple action: drink water, leave the scene for three minutes, put down your phone, listen to some quiet music, or tell someone you trust that you need to pause. You can also incorporate today's exercise into a gentler daily ritual. Find a piece of paper and write down five words: trigger, body, thought, need, and action, with only one or two sentences after each word. Don't turn the paper into a place to criticize yourself; it's just to help you see the patterns. Also, prepare a small reset kit for yourself: a glass of warm water, a quiet corner, a pause phrase, someone you can contact, and an action to slow your body down. When emotions come on strong, you don't need to invent all the solutions on the spot; just open this reset kit and follow the simplest step. Gradually, you'll find that you're not just driven by your emotions; you can also gradually pull yourself back. Remember, gentleness is not condoning harm, nor is it giving up on change. Gentleness is acknowledging that you've had a difficult time, while being willing to prepare clearer and safer choices for the next time. Even if you only manage to do a little bit today, it counts. Please believe that this path can be taken slowly. If your emotions are already high, you can stop practicing for now. What's truly important is not achieving perfection the first time, but allowing your body to gradually understand that there's a third way besides outbursts and repression. You can postpone communication, postpone explanation, postpone repair. Safety is always more important than immediate clarification. If you experience impulses to harm yourself, harm others, become confused, or feel unable to guarantee your safety, please immediately contact a trusted person, professional, or local emergency resources. After reading aloud, write just one sentence: The next time my emotions rise, how am I willing to take care of myself first?
AI Healing Q&A
An emotion radar chart can help you see the true emotions beneath anger. You can tell the AI the intensity, duration, and trigger points of the emotion. The AI will then help you distinguish whether it's hurt, fear, shame, disappointment, or exhaustion. Clearly naming your emotions first makes it easier to choose the appropriate response later. Just one small step today. If the pain intensifies, please seek professional support promptly. Give yourself some patience and space. Take your time; you don't need to be perfect the first time. Just one small step today.
○ Music therapy guidance
Find some quiet music to accompany you as you examine your true emotions. Perhaps on the surface it's anger, but beneath lies resentment, fear, loneliness, or exhaustion. Don't rush to explain or correct; simply let the music slowly reveal the layers of your feelings. You can write down a few words, allowing your suppressed emotions to be gently seen.
○East-West Healing Tea Drinks
○ Licorice and Ginger Tea: If you're feeling chilled, have a tight stomach, or an inexplicable sense of downness, try licorice and ginger tea. Ginger brings warmth, while licorice softens the flavor. Drink it slowly, taking small sips to warm your body from the inside out. You don't need to force yourself; simply use a cup of warm tea to gently pull yourself out of a stagnant state.
○ Healing Recipes
○ Healing Recipe: Anji White Tea
Anji white tea is light and sweet, making it suitable for drinking before processing your emotional state. The tea soup is not strong, but it has a quiet aftertaste, as if reminding you to slowly see your true feelings. When drinking it, you can coordinate with deep breathing to gradually separate complex emotions and not rush to judge yourself.
Open the healing recipe
◉ Chinese Food Therapy: Astragalus and Jujube Porridge
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Astragalus and Jujube Porridge
Recommended reasons:Astragalus and jujube porridge has a mild taste, requiring little chewing and placing no excessive burden on the body. It is suitable for times when quiet, slow eating, and self-care are needed. The process of making and eating it is itself a therapeutic exercise: washing the rice, adding water, waiting, stirring, and serving all remind the body to slowly return to stability.
2. Recipe and Method
Recipe (1–2 servings):
- Astragalus 10 g
- 5-6 jujubes, pitted.
- 60 g japonica rice
- 900 ml of water
- A little brown sugar, optional
practice:
- Rinse rice thoroughly. Beans, lotus seeds, and white fungus, which are harder ingredients, can be soaked in advance.
- First, rinse the medicinal ingredients that need to be processed simply. Blanch meat or special ingredients as needed or cut them into small pieces.
- Add water and the main ingredients to a pot, bring to a boil over high heat, then reduce to low heat and simmer.
- Stir gently during cooking to prevent burning and allow the aromas of the ingredients to blend slowly.
- Once the rice grains have opened up and the porridge has become soft and thick, add ingredients that are easy to cook or that need to retain their aroma.
- Season sparingly according to taste, keeping the flavor as light as possible, and avoid overpowering the ingredients with excessive sugar, salt, or strong flavors.
- Let it cool slightly after serving before eating, allowing your body to gradually settle down in the warmth and softness.
3. Small rituals for body and mind
When cooking astragalus and jujube porridge, you can first arrange the ingredients neatly so you can see their color, shape, and texture. This small action can help you gradually bring your attention back to the present moment from a state of emotional turmoil.
While waiting for the porridge to soften, give yourself three slow breaths. You don't need to explain, apologize, or solve everything immediately; just let your body know that it's safe for now.
When you take your first bite, focus on the temperature, aroma, and soft texture. You can gently tell yourself: I'm taking care of myself; I'm willing to slow down; I can start over.
4. Dietary Therapy Experience Record
- Record the time of consumption: whether it is breakfast, lunch, dinner, or a meal to settle down after emotional fluctuations.
- Observe changes in stomach comfort, body temperature, mental stability, and mood intensity within 30–60 minutes after consumption.
- If you consume it on days when you are prone to emotional outbursts, you can record whether it helps you slow down or gives your body a greater sense of security.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Astragalus and Jujube Porridge: A gentle and soothing Chinese medicinal porridge
6. Precautions
- Porridge should be eaten warm, not too hot or too cold, to avoid putting extra strain on the stomach.
- Sugar intake can be reduced or eliminated depending on individual circumstances; those with abnormal blood sugar levels should prioritize following medical advice.
- If you have a poor appetite, you can eat a small amount first and don't have to force yourself to finish the whole bowl.
- This recipe contains ingredients that are specifically targeted at certain individuals. If you are pregnant, have a chronic illness, are taking medication, or have an unknown constitution, please consult a doctor or nutrition professional first.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have chronic illnesses, are pregnant, have a history of allergies, have special nutritional restrictions, or are currently taking medication, please prioritize following the advice of your healthcare provider and nutritionist.
Mandala Viewing Healing
Please treat the mandala as a gentle map of emotions. When viewing it, observe which circle resembles anger, which resembles resentment, and which resembles fear or loneliness. There's no need for immediate interpretation; simply let your gaze move slowly. Once emotions are recognized, you won't resort to outbursts to express yourself.
● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●
AI Dynamic Geometric Vision Focus and Emotion Regulation Engine · v7.0.0
Before we begin, I'd like to know how you feel right now.
There is no standard answer; just choose the one that best reflects how you feel right now.
The experience is over. Tell us how you feel now.
There is still no standard answer; just choose the one that best reflects how you feel right now.
#FF5252
After the fluorescent line crawling is completed and stopped, first select a color, then click on the closed area in the graphic to fill in the color.
AI Digital Mandala Interactive Focus Engine
A–Z Free Selection · Layered Lines · 60 Color Fills
AI Digital Mandala Static Focus EngineAZ Image Coloring · 60 Colors
○ Calligraphy and engraving therapy practice
Emotions are like radar, with intensity, duration, and triggers. When writing or engraving, don't prescribe content, and don't rush to judge what's wrong with you; just let the movements help you gradually stabilize. Beneath anger may lie fear, resentment, or shame. Let your body slow down first; the true emotions will be more easily seen. Even a little bit counts. If you feel uncomfortable, stop. Give yourself some space. Please take your time. Even a little bit counts. If you feel uncomfortable, stop. Give yourself some space. Please take your time. Even a little bit counts.
○ Art Therapy Guidance
When drawing an emotion radar chart, please draw anger, resentment, fear, shame, and fatigue in different sizes or colors. You don't need to know the answer immediately; just let the paper help you gradually see it. Often, anger is the most obvious, but what's truly hurting might be the underlying, unspoken feelings. It doesn't need to be perfect. Stop if you feel uncomfortable. Even a little bit counts. Take it slow.
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○ Diary Healing Suggestions
Please write down the emotion you saw most strongly on your emotion radar chart today: anger, resentment, fear, shame, disappointment, or fatigue? Also, write down a small action, such as asking yourself next time your emotions rise: What lies beneath the anger? Once emotions are named, they are no longer just a chaotic mess and are easier to manage. If you can only do a little today, please acknowledge that even a little counts. Keep your small actions light, so you have a real chance to achieve them tomorrow. This journal isn't an exam, but a place where you can be understood. Take it slow; stability and security are more important than speed.
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.