How Can You Identify Emotional Patterns and Unlock Your Subconscious Mind?

Hey, have you ever found yourself reacting to a situation in a way that felt totally out of proportion to what was actually happening? Or maybe you've noticed certain emotions repeating over and over again, and you're not sure why? It's as though some part of you is stuck, but you can’t quite figure out how to move forward.

Trust me, you’re not alone. Our emotions, especially the ones we don’t fully understand, can create unconscious patterns that shape our behavior, reactions, and even our relationships. But here's the good news: once you recognize these patterns, you can start to work with them, unlock your subconscious mind, and begin a path toward emotional healing.

In this article, I’m going to walk you through how to identify your emotional patterns, why they might be stuck in the first place, and how you can use techniques like journaling to express and relieve yourself. By the end, you'll have the tools to unlock your emotional wheel and start making real changes in how you feel and respond to the world.

What is the "Wheel of Emotions"?

Before we dive into identifying emotional patterns, let’s take a second to talk about the “wheel of emotions.” This concept helps us understand the full spectrum of human emotions, from the most basic ones like happiness or sadness to the more complex emotions like shame, guilt, or pride.

The "Wheel of Emotions" is a visual tool designed by psychologist Robert Plutchik, and it organizes emotions into eight primary categories, which are further broken down into more specific feelings. The idea is that our emotional reactions aren’t just simple, isolated events—they're complex, layered, and connected.

• Primary Emotions: These are the basic emotions that all humans feel (joy, sadness, fear, anger, surprise, anticipation, trust, and disgust).

• Secondary Emotions: These are more complex feelings, often combining two primary emotions (e.g., anxiety could be a mix of fear and anticipation).

• Tertiary Emotions: Even more nuanced emotions, like guilt or shame, can emerge from the primary and secondary emotions.

The wheel is a great way to visualize emotions as interconnected, fluid, and multi-dimensional. Understanding this can help you begin to identify when you're feeling something deeper than just what appears on the surface.

How to Identify Emotional Patterns

Emotional patterns are like invisible threads that run through our lives. They often show up in our reactions, thoughts, and behaviors, and are rooted in past experiences, trauma, or deep-seated beliefs. These patterns can create loops, where you respond to certain triggers in the same way, even though the context may have changed.

But how can you start to recognize these patterns?

1. Start Paying Attention to Your Emotions: The first step is becoming more aware of your emotional responses. Try asking yourself the following questions throughout your day:

   • What emotion am I feeling right now?

   • When did I start feeling this way?

   • What happened right before I started feeling this emotion?

   It’s easy to push emotions aside when life gets busy, but the more you tune in to your feelings, the easier it will be to spot repeating patterns. Keep track of what emotions keep showing up—whether it’s anger, sadness, or frustration—and notice how they show up in certain situations.

2. Look for Recurring Emotional Triggers: Often, we react strongly to situations because they are subconsciously tied to something from our past. Perhaps a comment from a colleague triggers feelings of inadequacy, or maybe a specific event makes you feel anxious or defensive. Identifying these emotional triggers is key to uncovering your emotional patterns.

   • Ask yourself: “When was the first time I felt this way?” This might help you pinpoint past experiences that are influencing your present emotional state.

3. Notice Patterns in Your Behavior: Your emotional responses can also show up in your behaviors. If you tend to isolate yourself when you're feeling sad or lash out when you're angry, these actions are part of your emotional pattern.

   • Look for patterns like:

     • Avoiding certain people or situations when you're stressed.

     • Overeating or under-eating when feeling overwhelmed.

     • Reacting with impatience when you’re frustrated.

   By noticing these behaviors, you can start to piece together the underlying emotions that are driving them.

Unlocking Your Subconscious Mind: What Is It and How Does It Affect You?

Your subconscious mind holds the key to many of your emotional patterns. It’s where deep-seated beliefs, fears, and past experiences are stored—often without you even realizing it. While the conscious mind is what you're aware of, the subconscious mind runs the show behind the scenes.

Why is this important? Because most of the emotional patterns you experience are rooted in the subconscious. For example, if you had a negative experience with authority as a child, you may find yourself feeling anxious or defensive around authority figures as an adult.

To unlock your subconscious mind and start working through these patterns, you need to bring them to the surface. This is where techniques like journaling, self-reflection, and asking for professional help come in.

Journaling to Express and Relieve Yourself

One of the most powerful tools to unlock your subconscious and work through your emotions is journaling. Not only does writing help you process and understand your feelings, but it also allows you to release pent-up emotions that might otherwise stay stuck inside you.

Here are some tips for using journaling to express and relieve your emotions:

1. Write Without Judgment: When journaling, let go of any need to write “perfectly.” The goal is to express yourself freely, without worrying about grammar or structure. Your journal is a safe space for you to explore your feelings without fear of judgment.

   • Tip: If you're not sure where to start, begin with a simple prompt like, “Right now, I feel…” or “I’m worried about…” and just let your thoughts flow.

2. Uncover the Root of Your Emotions: Journaling is an excellent tool for diving deep into your emotions. Start by writing about a recent emotional experience and ask yourself questions like:

   • Why do I feel this way?

   • When did I first feel this emotion?

   • What belief or memory might be influencing this feeling?

   As you write, you’ll start to notice patterns emerging that may lead you to deeper, subconscious beliefs or experiences.

3. Use Writing as a Release: Sometimes, emotions feel overwhelming and we don’t know how to release them. Journaling can be an emotional release. If you’re feeling sad, angry, or anxious, write until the feelings start to ease. It can be like a mini therapy session.

   • Tip: If you're feeling really blocked, try a technique called “stream of consciousness writing.” Just write everything that comes to mind without filtering it. Often, this will unlock deep, subconscious feelings that are ready to be expressed.

Asking for Help: How a Professional Can Help You Unlock Your Subconscious

Sometimes, identifying and unlocking emotional patterns on your own can be a tough process, and that’s okay. Asking for help is a brave step toward healing.

• Therapists and coaches are trained to help you uncover subconscious beliefs, reframe emotional patterns, and build healthier emotional responses.

• Somatic therapies, like EMDR (Eye Movement Desensitization and Reprocessing) or trauma-informed therapy, are particularly effective for unlocking deep emotional patterns and processing past trauma.

A professional can provide you with the tools and guidance needed to break free from emotional cycles and help you feel more at peace with yourself.

Final Thoughts: Unlocking Your Emotional Wheel

Identifying emotional patterns and unlocking your subconscious mind is a journey, but it’s one that leads to greater self-awareness and healing. Remember, you have the power to change how you feel and react to the world.

By paying attention to your emotions, journaling to express yourself, and seeking help when needed, you can break free from limiting emotional patterns and create healthier, more fulfilling ways to live your life.

The road may not always be easy, but with each step, you're getting closer to understanding yourself in a way that will set you free.

You’ve got this! 🌟