One thing that stands out today is the idea of emotional literacy. I have been doing an online course to improve this. Basically it starts with taking an emotional issue making a few sub emotion headings , and further subdividing them.

 This leads to a nuanced view of what is going on. The interesting thing is that you can see the holes in other people's emotional literacy. Someone accused me of being rude last week. Usually that would have floored me, instead i was able to calmly say' I feel i wasn't being rude, i was being exasperated - and not with you '. 

 I use a mind map approach to this with an incident in the middle and several important sub emotions branching from it.

 I have found it useful to write body sensations in the margins of my mindmaps. Hopefully this will help to release them...

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