What's your emotional literacy?

Marla Pelletier • September 16, 2025

How often do you connect with your feeling state?

It's not a common practice to talk about emotions.

Being called emotional or giving too much authority to emotions has even been seen as a negative quality.

But here at Inward Office, we teach mindfulness.

And that means that we need to recognize all the different experiences that we have on a neuro-biological level.

Emotions are a part of being human.

So are body sensations, thoughts, needs and expecatations.

All of these can impact the way we act in the world.

For example, we get into a car accident in the morning. We are full of thoughts and emotions, and it affects how we talk to our colleagues during then day because of our pre-occupation with our morning experience.

This is completely normal and ignoring our emotions can only have detrimental effects.

Use this list that we have created with the help of some NVC lists to begin to improve your emotional literacy.

Noticing emotions isn't a negative thing. It's my experience that as soon as I can name the emotion, it's hold on my mind and body seems to let go.

Read through the emotion list below. Send us a note so you can get a downloadable version.

If you like this content and would like to have a workshop like this at your workplace, we recommend our NonViolent Communication workshops, Empathetic Communication, Mindful Communication, Mindfulness at Work, or we can customize a workshop for your needs. We recommend a 3-4 hour workshop, followed by shorter practice sessions, in our Training format.

Feelings Associated with Met Needs

AFFECTIONATE
compassionate
fond
loving
openhearted
tender
warm

ENGAGED
absorbed
curious
engrossed
enchanted
enthralled
entranced
fascinated
interested
intrigued
involved
open
spellbound
stimulated

EXCITED
amazed
ardent
aroused
dazzled
energetic
enlivened
enthusiastic
exuberant
invigorated
lively
passionate
surprised
vibrant

EXHILARATED
enthralled
radiant
electrified
euphoric
overjoyed
thrilled

GRATEFUL
appreciative
moved
thankful
touched

HAPPY
amused
blissful
cheerful
delighted
ecstatic
elated
giddy
glad
jolly
joyful
jubilant
merry
overjoyed
pleased
rapturous
tickled

HOPEFUL
confident
expectant
jazzed
lighthearted
sanguine
up
upbeat

INSPIRED
amazed
eager
enthused
motivated
moved
psyched
stimulated
stirred
wonder

PEACEFUL
calm
comfortable
centered
content
equanimity
fulfilled
mellow
open
quiet
relaxed
relieved
satisfied
serene
tranquil

REFRESHED
recharged
rejuvenated
renewed
rested
restored
revived

Feelings Associated with Unmet Needs

ANGER
aggravated
angry
animosity
annoyed
contempt
disgruntled
enraged
exasperated
furious
hate
hostile
incensed
irate
irritated
irked
livid
miffed
nettled
outraged
peeved
resentful

AVERSION
abhorrence
appalled
bothered displeased
disgust
dislike
enmity
horrified
loathing
repulsion
revulsion

CONFUSION
ambivalent
baffled bewildered
conflicted
dazed
discombobulated
disoriented
mixed
mystified
perplexed puzzled
torn

DISCONNECTION
apathetic
bored
closed
detached
distant
indifferent
listless
numb
withdrawn

DISQUIET
agitated
alarmed
concerned
distraught
disconcerted
dismayed
disturbed
frustrated
perturbed
rattled
restless
shocked
startled
surprised
troubled
turbulent
turmoil
uncomfortable
uneasy
unnerved
unsettled
upset

EMBARRASSMENT
ashamed
chagrined
discomfited
flustered
mortified
self-conscious

FATIGUE
beat
burnt out
depleted
exhausted
listless
pooped
sleepy
tired
weary
wiped out
worn out

FEAR
afraid
anxious
apprehensive
dread
fearful
foreboding
frightened
guarded
insecure
leery
mistrustful
panicked
petrified
scared
shaky
terrified
trepidation
wary
worried

PAIN
aching
agony
anguished
devastated
grief
heartbroken
hungry
hurting
lonely
miserable
regretful
remorseful

SADNESS
depressed
dejected
despairing
despondent
disappointed
discouraged
disheartened
forlorn
gloomy
heavy hearted
hopeless
melancholy
miserable
unhappy
wistful