List of words: Feelings, sensations, and impulses

Our brain and nervous system feels better when we find the right words to  fit our experiences. Being able to name, accept, and validate our feelings  can send a signal to our amygdala that decreases our arousal, and helps the nervous system to settle and relax. 

The lists below are here if you need some help finding the words to label your experiences, whether you're wanting to describe your emotional feelings, your internal sensations, or the physical impulses or action tendencies you might have in the body right now.

There's no right or wrong when looking at this list, it's just about noticing if anything resonates for you at this particular moment, and seeing what words maybe feel the most validating for you to acknowledge right now. 

A few mantras to remember

Before you go through this list, I want to remind you of a few little mantras, which you can click to read  more about if you need a refresher:

Real, but not true

Sometimes feelings arise based on beliefs, stories, or thoughts we may have about ourselves. And it can feel as though the story is true, because of the very real  emotional response it causes in the body. 

I want you to remember that these feelings, and the stories attached to them, might feel  very real for you right now, and at the same time that doesn't mean they are true.

If you find yourself resonating with words like "worthless" or "weak", that doesn't mean you are  worthless or weak. Or you might find yourself feeling anxious about a situation, but that doesn't mean the story  attached to the anxiety is true – it feels real, but that doesn't mean it's always true.

Emotions just are

Emotions are automatic programs. They happen automatically. No emotion is good or bad. They are simply messengers that the brain uses to tell us things. Emotions just are. And they always make sense when we place them in context.

Your feelings just are — they aren't good or bad, they aren't true or false, we don't have to stop them, we don't have to judge them —we can simply allow them to exist and release naturally through the body. 

They are not trying to hurt you

I say that no emotion is good or bad, and that is 100% true, because emotions just are, but I do want to of course acknowledge that sometimes emotions might not feel good to experience — they can feel downright awful. 

While they can feel painful, I want you to remember that these feelings are not  trying to hurt you. Emotions are not  dangerous, even if it feels like they are. 

They will pass

Emotions are a natural force. Think of it as an ocean wave that rises in the beginning, reaches a peak, and then flows away at the end. 

Just like a wave, at some point all emotions will naturally start to ebb and flow away back into the ocean. This is built into its programming — emotions are meant to be used as temporary  alerts in the brain, so it makes sense that they are not designed to be permanent. Most core emotions, when they’re allowed to flow naturally, only last a few minutes.

And what follows once the wave ebbs and the emotion passes? We usually feel relief. A sigh on the out-breath. A sense of settling. A feeling of relaxation and letting go. 

Release resistance

What we often can’t tolerate and try to resist is the peak — when an emotion and its sensations are rising in intensity, and it feels like it’s only ever going to get worse. Resisting this peak is like stopping the wave from being able to actually flow. 

By releasing our resistance to the ocean wave, we are allowing the emotion to naturally ebb and pass on its own. 

Letting go of resistance doesn’t mean letting yourself be ruled by emotions. It doesn’t mean letting yourself express every emotion that washes over you into the face of every person or object that you come across. It isn’t about having to be overwhelmed by them.

It’s just about learning to watch or ride that wave when necessary.

We can still use discernment, we can still use judgement. We can still choose to distract or inhibit when we need space from our feelings. The biggest word for me here is being able to choose — and knowing that we don't always have to resist our emotions and can instead just let them be, and still be okay, can empower us to have that choice. 

For me letting go of resistance means again and again, giving kindness to yourself and the emotions you are experiencing. 

Navigate before you act

The sensations, impulses, and thoughts that go along with emotions can feel very strong, but this doesn't mean we should necessarily act  on any of the impulses listed here without first thinking about the impact of those actions.

The aim when using this list is to simply learn to navigate  our feelings first so that we can understand our own internal experiences a little better. And we can start with the acronym NAV:

  • Name what we're feeling 
  • Accept what we're feeling
  • Validate what we're feeling

And then we can take informed action, if we need to. 

And remember, be kind to yourself. 

Grouped by emotion

Angry

feelings +

  • Frustrated
  • Annoyed
  • Irritated
  • Cold 
  • Distant
  • Disapproving
  • Resentful
  • Critical
  • Hurt
  • Mad
  • Pissed
  • Hateful
  • Hostile
  • Irate
  • Infuriated
  • Enraged
  • Aggressive
  • Furious
  • Raging
  • sensations +

  • Constricted
  • Clenched
  • Icy
  • Prickly
  • Flushed
  • Shaky 
  • Energised
  • Fiery
  • Burning
  • Rising
  • Explosive
  • Hot
  • impulses +

  • To fight or use physical aggression
  • To push, throw, destroy, or discharge powerful energy in some way
  • To criticise, be rude or mean, or put someone down
  • To yell or attack someone verbally
  • To intimidate or make ourselves “bigger” than another
  • To protect ourselves, create distance from a person or situation, or be defensive
  • To protect or defend others, or stand up to social injustice
  • To create change or take action
  • Fearful

    feelings +

  • Afraid
  • Hesitant
  • Scared
  • Wary
  • Timid
  • Unsure
  • Uneasy
  • Spooked
  • Submissive
  • Worried
  • Frightened
  • Startled
  • Shocked
  • Petrified
  • Helpless
  • Overwhelmed
  • sensations +

  • Jumpy
  • Dark
  • Shaky
  • Clammy
  • Jittery
  • Shivery
  • Sweating
  • Trembling
  • Frantic
  • Frozen
  • Paralysed 
  • impulses +

  • To flee, run away or escape
  • To suddenly leave or avoid a situation
  • To hide or not be seen
  • To freeze (think deer in headlights)
  • To collapse
  • Disgusted

    feelings +

  • Repulsed
  • Revolted
  • Grossed out
  • Turned off
  • Offended
  • Loathing
  • Rejecting
  • Recoiling
  • Sick
  • Repugnance
  • Aversion
  • Avoidance
  • sensations +

  • Queasy
  • Nauseated
  • Cringing
  • Gross
  • Sick
  • Toxic
  • Gagging
  • Tense 
  • Tight
  • Clenched
  • Constricted
  • Unclean
  • Dirty
  • Yuck
  • impulses +

  • To avoid or move away from whatever disgusts us
  • To frown, recoil, turn our nose up, turn away
  • To expel something toxic by vomiting or throwing up
  • To get something out of you
  • To push away with our hands
  • Sad

    feelings +

  • Disappointed
  • Down
  • Depressed
  • Apathetic
  • Flat
  • Withdrawn
  • Empty
  • Low
  • Lonely
  • Tender
  • Yearning
  • Raw
  • Exposed
  • Hurt
  • Vulnerable
  • Sensitive
  • Moved
  • Remorseful
  • Despairing
  • Devastated
  • Awful
  • sensations +

  • Heavy
  • Hollow
  • Blue
  • Teary
  • Fragile
  • Empty
  • Droopy
  • Bruised
  • Soft
  • Raw
  • Exposed
  • Wounded
  • Dark
  • Dull
  • Sunken
  • impulses +

  • To seek comfort, connection and contact
  • To reach for support or soothing from others
  • To slow down, curl up, isolate, and withdraw
  • To cry, release tears, and protest loss
  • Joyful

    feelings +

  • Cheerful
  • Pleased
  • Appreciative
  • Content
  • Optimistic
  • Happy
  • Creative
  • Joyous
  • Energetic
  • Uplifted
  • Connected
  • Hopeful
  • Wonderful
  • Curious
  • Amused
  • Grateful
  • Satisfied
  • Vulnerable
  • sensations +

  • Full
  • Light
  • Expansive
  • Sunny
  • Uplifted
  • Open
  • Floating
  • Soft
  • Warm
  • Energised 
  • Awake
  • Shimmering
  • Bright
  • Buzzing
  • impulses +

  • To smile and laugh
  • To open up, grow big and expand
  • To share, play and connect with others
  • Excited

    feelings +

  • Energised
  • Enthusiastic
  • Stimulated
  • Nervous
  • Surprised
  • Delighted
  • Daring
  • Courageous
  • Eager
  • Expansive
  • Activated
  • Amazed
  • Exhilarated
  • Fascinated
  • Curious
  • Interested
  • sensations +

  • Energised
  • Expanding
  • Bursting
  • Electric
  • Activated
  • Jumpy
  • Flushed
  • Antsy
  • Nervy
  • Tingly
  • Radiating
  • Breathless
  • Pulsing
  • Bouncy
  • impulses +

  • To move toward whatever excites us
  • To take action
  • To celebrate
  • Openhearted

    feelings +

  • Clear
  • Calm
  • Connected
  • Courageous
  • Compassion
  • Creative
  • Content
  • Curious
  • Relaxed
  • Playful
  • Peaceful
  • Grateful
  • Hopeful
  • Relieved
  • Secure
  • sensations +

  • Open
  • Alive
  • Spacious
  • Expanded
  • Full
  • Strong
  • Warm
  • Moved
  • Light
  • Shimmery
  • Tingly
  • Soft
  • Steady
  • Still
  • impulses +

  • To express gratitude and appreciation
  • To share empathy, compassion, kindness with self and others
  • Vulnerable

    feelings +

  • Exposed
  • Defensive
  • Uncertain
  • Tender
  • Sensitive
  • Scared
  • Weak
  • Insecure
  • Jealous
  • At risk
  • Protective
  • Withdrawn
  • Weak
  • Daring
  • sensations +

  • Open
  • Fragile
  • Exposed
  • Tender
  • Raw
  • Unsteady
  • Hollow
  • Blushing
  • Clammy
  • Shaky
  • Trembly
  • impulses +

  • To curl up or seek comfort
  • To share and connect with others
  • To protect, defend, or ‘armour up’
  • Anxious

    feelings +

  • Nervous
  • Confused
  • Worried
  • Avoidant
  • Unsure
  • Uncertain
  • Agitated 
  • Tense
  • Tight
  • Escalating
  • Restless
  • Overthinking
  • Dread
  • sensations +

  • Dizzy
  • Trembly
  • Tight
  • Tense
  • Clenched
  • Tingly
  • Spinny
  • Jumpy
  • Fuzzy
  • Faint
  • Knotted
  • Blocked
  • Light-headed
  • Clammy
  • impulses +

  • To inhibit a core emotion (above)
  • To protect from possible future danger or pain 
  • To ruminate, seek reassurance, or avoid
  • Guilty

    feelings +

  • Apologetic
  • Regretful
  • Remorseful
  • Avoidant
  • Responsible
  • Meek
  • Sheepish
  • Mortified
  • Burdensome
  • Sorry
  • Wrong
  • sensations +

  • Constricted
  • Butterflies
  • Tense
  • Sinking
  • Shaky
  • Jittery
  • Flushed
  • Rigid
  • Tingly
  • Weighed down
  • impulses +

  • To inhibit a core emotion (above)
  • To keep the peace or make things right
  • To stay connected to others
  • To avoid, deny or deflect
  • Ashamed

    feelings +

  • Insecure
  • Inferior
  • Embarrassed
  • Worthless
  • Disrespected
  • Inadequate
  • Isolated
  • Withdrawn
  • Ridiculed
  • Vulnerable
  • Unwanted
  • Less than
  • sensations +

  • Shrinking
  • Small
  • Disconnected
  • Deflated
  • Empty
  • Contracted
  • Collapsed
  • Frozen
  • Hidden
  • Invisible
  • Paralysed
  • Cold
  • Shaking
  • Flushed
  • impulses +

  • To inhibit a core emotion (above)
  • To cover or hide yourself
  • To avoid, run away, withdraw or isolate
  • Feeling words

    Angry

    • Cold
    • Distant
    • Disapproving
    • Frustrated 
    • Annoyed
    • Irritated
    • Resentful
    • Critical
    • Hurt
    • Mad
    • Pissed
    • Hateful
    • Hostile
    • Irate
    • Infuriated
    • Enraged
    • Aggressive
    • Furious
    • Raging

    Fearful

    • Afraid
    • Hesitant
    • Scared
    • Wary
    • Timid
    • Unsure
    • Uneasy
    • Spooked
    • Submissive
    • Worried
    • Afraid
    • Frightened
    • Startled
    • Shocked
    • Petrified
    • Helpless
    • Overwhelmed
    • Terrified
    • Submissive

    Disgusted

    • Repulsed
    • Revolted
    • Grossed out
    • Turned off
    • Offended
    • Loathing
    • Rejecting
    • Sick
    • Repugnance
    • Aversion
    • Avoidance


    Sad

    • Disappointed
    • Despairing
    • Down
    • Apathetic
    • Flat
    • Withdrawn
    • Empty
    • Low
    • Lonely
    • Tender
    • Yearning
    • Raw
    • Exposed
    • Vulnerable
    • Sensitive
    • Moved
    • Remorseful
    • Despairing
    • Devastated
    • Awful

    Anxious

    • Nervous
    • Confused
    • Uneasy
    • Worried
    • Unsure
    • Uncertain
    • Avoidant
    • Agitated 
    • Tense
    • Tight
    • Escalating
    • Restless
    • Overthinking
    • Dread

    Ashamed

    • Insecure
    • Inferior
    • Embarrassed 
    • Flawed
    • Worthless
    • Disrespected
    • Inadequate
    • Isolated
    • Withdrawn
    • Ridiculed
    • Vulnerable
    • Unwanted
    • Less than

    Guilty

    • Apologetic
    • Regretful
    • Remorseful
    • Avoidant
    • Responsible
    • Meek
    • Sheepish
    • Mortified
    • Burdensome
    • Sorry
    • Wrong

    Vulnerable

    • Exposed
    • Defensive
    • Uncertain
    • Tender
    • Sensitive
    • Scared
    • Weak
    • Insecure
    • Jealous
    • At risk
    • Protective
    • Withdrawn
    • Weak
    • Daring

    Joyful

    • Cheerful
    • Pleased
    • Appreciative
    • Content
    • Optimistic
    • Happy
    • Creative
    • Joyous
    • Energetic
    • Uplifted
    • Connected
    • Hopeful
    • Wonderful
    • Curious
    • Amused
    • Grateful
    • Satisfied
    • Vulnerable

    Excited

    • Energised
    • Enthusiastic
    • Stimulated
    • Nervous
    • Surprised
    • Delighted
    • Daring
    • Courageous
    • Eager
    • Expansive
    • Activated
    • Amazed
    • Exhilarated
    • Fascinated
    • Curious
    • Interested

    Openhearted

    • Clear
    • Calm
    • Connected
    • Courageous
    • Compassionate
    • Creative
    • Content
    • Curious
    • Relaxed
    • Playful
    • Peaceful
    • Grateful
    • Hopeful
    • Relieved
    • Secure

    Sensation words

    Angry

  • Constricted
  • Clenched
  • Icy
  • Prickly
  • Flushed
  • Shaky 
  • Energised
  • Fiery
  • Burning
  • Rising
  • Explosive
  • Hot
  • Fearful

  • Jumpy
  • Dark
  • Shaky
  • Clammy
  • Jittery
  • Shivery
  • Sweating
  • Trembling
  • Frantic
  • Frozen
  • Paralysed 
  • Disgusted

  • Queasy
  • Nauseated
  • Cringing
  • Gross
  • Sick
  • Toxic
  • Gagging
  • Tense 
  • Tight
  • Clenched
  • Constricted
  • Unclean
  • Dirty
  • Yuck
  • Sad

  • Heavy
  • Hollow
  • Blue
  • Teary
  • Fragile
  • Empty
  • Droopy
  • Bruised
  • Soft
  • Raw
  • Exposed
  • Wounded
  • Dark
  • Dull
  • Sunken
  • Anxious

  • Dizzy
  • Trembly
  • Tight
  • Tense
  • Clenched
  • Tingly
  • Spinny
  • Jumpy
  • Fuzzy
  • Faint
  • Knotted
  • Blocked
  • Light-headed
  • Clammy
  • Ashamed

  • Shrinking
  • Small
  • Disconnected
  • Deflated
  • Empty
  • Contracted
  • Collapsed
  • Frozen
  • Hidden
  • Invisible
  • Paralysed
  • Cold
  • Shaking
  • Flushed
  • Guilty

  • Constricted
  • Butterflies
  • Tense
  • Sinking
  • Shaky
  • Jittery
  • Flushed
  • Rigid
  • Tingly
  • Weighed down
  • Vulnerable

  • Open
  • Fragile
  • Exposed
  • Tender
  • Raw
  • Unsteady
  • Hollow
  • Blushing
  • Clammy
  • Shaky
  • Trembly
  • Joyful

  • Full
  • Light
  • Expansive
  • Sunny
  • Uplifted
  • Open
  • Floating
  • Soft
  • Warm
  • Energised 
  • Awake
  • Shimmering
  • Bright
  • Buzzing
  • Excited

  • Energised
  • Expanding
  • Bursting
  • Electric
  • Activated
  • Jumpy
  • Flushed
  • Antsy
  • Nervy
  • Tingly
  • Radiating
  • Breathless
  • Pulsing
  • Bouncy
  • Openhearted

  • Open
  • Alive
  • Spacious
  • Expanded
  • Full
  • Strong
  • Warm
  • Moved
  • Light
  • Shimmery
  • Tingly
  • Soft
  • Steady
  • Still
  • Pen