Emotional Awareness for Personal & Professional Growth.

"No matter how intelligent you are, if you lack emotional skills, if you are not self-aware, cannot manage distressing emotions, and struggle to empathize or build effective relationships, you will not get very far." – Daniel Goleman. 

Have you ever reflected on the effects of living without emotional awareness? Without emotional awareness, we are not able to understand our reactions, nor can we thoroughly interpret why we act the way we act. As a result, we often regret our decisions, and our relationships suffer. Researchers like Mayer and Salovey (1997) describe emotional awareness as the core of emotional intelligence, while Daniel Goleman (1995) highlights its impact on success and well-being.  what is emotional awareness (EA), and why does it essential? Before we investigate its importance within the context of leadership, it is necessary to first clarify the fundamental concept of emotional awareness.

Emotional awareness is the conscious understanding of one’s own emotions and those of others. This involves the ability to perceive the emotions at the moment of experience and to assign a name to that emotion, which we denote as labeling, so assign a label such as (e.g. happy, sad). Along these, one should be able to express these emotions to himself and to others, and most significantly, regulate (modulate) emotions.

Research also shows that many people lack this ability, often struggling to identify and name, express and manage their emotions properly. To address this gap, it is important to first understand the core components of emotional awareness: perceiving, labeling, expressing, and managing emotions.

perceiving emotions the ability to detect, understand, and organize emotional stimuli (that is, the events, signals, or triggers that evoke emotions) to facilitate interpersonal communication (Ekman, 1977). from this Ekman Idea we comprehend that Perceiving emotions means being able to notice and make sense of the signs that show what someone is feeling. These signs can be facial expressions, tone of voice, or situations that trigger emotions. When we can detect and organize these signals, it becomes easier to understand others and communicate with them effectively.

Emotions labeling is the key factor without it we often to get stuck in our emotions. One can cope emotions more easily by putting them into words. Labeling emotions with words like “angry”, “sad”, or “worried” is an efficient means of sharing one’s perspective with others (Wood, Lupyan, & Niedenthal, 2016).

Research shows that putting feelings into words changes how the brain responds.Matthew Lieberman (2007), in a brain-imaging study, showed that when people label their emotions (for example, saying to themselves “I feel angry”), the amygdala’s activity decreases while the prefrontal cortex becomes more active. The prefrontal cortex is responsible for reasoning and self-control. This shift means that simply putting feelings into words can reduce emotional reactivity and allow for more thoughtful regulation of emotions. 

Susan David explains in Emotional Agility that when we accurately label our emotions, we loosen their grip on us. Instead of being controlled by our emotions, this awareness gives us the flexibility to choose how we respond. By naming what we feel, we create the space for wiser choices and more effective decision making.

Once emotions are labeled, they need to be expressed in a healthy way. Psychologist James Pennebaker’s research on emotional expression shows that Expressing emotions is not about venting without limits, but about sharing feelings in a way that brings clarity and connection to ourselves and others.

The final step is learning how to regulate emotions. As Gross’s Emotion Regulation Theory explains, regulation is not about suppressing feelings but guiding them in constructive directions. For example, anger can be transformed into calm assertiveness, fear into careful preparation, and sadness into meaningful reflection. By regulating emotions, we make them work for us rather than against us, turning even difficult feelings into opportunities for growth.

The distinction between primary and secondary emotions is central to understanding effective regulation. According to Green-berg (2016), primary emotions are immediate, core responses to a situation, while secondary emotions are reactions layered on top of them, often masking the true feeling underneath. For example, anger may appear on the surface, but beneath it lies fear of rejection or hurt from unmet needs.Research  explains that identifying these root emotions allows individuals to regulate them more effectively, rather than getting stuck in surface-level reactions. Research further shows that the ability to recognize and label emotions early in life predicts stronger regulation skills later on (Silk et al., 2020). By digging deeper into emotions and addressing their primary source, regulation becomes a process of transformation rather than suppression, helping individuals respond with greater wisdom and resilience.

So this ability is beneficial not only for ourselves in functioning within society but also its effects on relationships. If we have a better grasp of this skill, we can perform better in society and foster stronger relationships. A lack of this skill means one cannot be a great leader as well. This skill enables us to respond appropriately to life’s challenges without being overwhelmed or acting impulsively.