This simple guide will give you the tools to connect with your emotions and grow as a person.
Have you ever been told that you’re unfeeling or don’t understand others?
If this is something that resonates with you, this blog will help you understand yourself and others better.
As men, this can sometimes feel like trying to work one’s way through a minefield.
So, how do we tap into these feelings? How do we express those feelings openly without fear of judgment? And how do we deal with the pain that comes with negative emotions?
In this blog, we’ll explore some very practical strategies that have helped me and that can help you build your relationship with yourself, overcome obstacles, and grow emotionally.
How Do We Get in Touch with Our Feelings?
Probably the most significant problem males encounter is acknowledging their emotions. Sometimes, our desires are not ours but manipulated by forces outside ourselves: societal demands and commercial messages.
So how do we sort the superficial cravings from the higher, more essential needs that count?
The answer lies in self-awareness.
Why Should You Stop and Reflect?
Taking time to reflect on your emotions is crucial.
Stepping away from distractions, such as social media or the constant buzz of daily life, creates space for clarity. For me, holidays have been transformative. The simple act of disconnecting from the online world has allowed me to reconnect with my emotions.
By giving yourself room to breathe, you’ll discover a stronger relationship with your inner self.
5 Ways to Connect With Your Emotions
Following are five strategies that work for me—and will work for you too:
1. Write
Starting this blog has been among the most effective tools to get in touch with myself.
It’s a powerful medium in which you can explore your thoughts, clarify your emotions, and strengthen self-dialogue. You don’t need to launch a blog to get started; journaling is a great first step.
Even writing down your thoughts in just a few sentences can profoundly affect your emotional well-being.
Our thoughts are often disordered. They can be irrational, ill-thought-out, and filled with bias.
Why it works:
- It allows you to take some time and work through your feelings.
- It gives a record of your journey and shows how you have changed over time.
- Writing forces us first to express our feelings, and formulate our thoughts in a more ordered sense.
If you have never done this, take five minutes tonight to jot down what is on your mind. You might be surprised at what you come across.
2. Exercise
Movement is medicine for your body and mind.
You’ve probably experienced being in a bad mood, and this energy has affected people around you. I know I have.
If your mental state is stronger, you will be in a better state of mind to communicate with other people.
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato
It doesn’t just build physical strength but eases stress and strengthens your mental resilience.
Dancing, for me, has been one of the most strong outlets. It is not just about the physical benefits but about letting go, feeling free, and connecting with yourself on a deeper level. You might have another form of exercise that resonates with you such as boxing, working out at the gym, football, etc.
Why It Works:
- Exercise releases endorphins, which improve your mood.
- It creates a positive feedback loop: the better you feel, the more motivated you are to keep moving.
- It boosts cognitive function significantly and makes you less likely to engage in harmful addictive behaviours
Whether it is an aggressive workout, passive yoga, or even just a brisk walk, being active is essential in journeying through life with clarity of mind.
3. Meditate
Think of meditation as the art of stillness. We live in a hyper-stimulated world where information and distractions are constantly coming at us from all directions, leaving little room for quiet reflection.
Meditation helps you step away from chaos and observe your thoughts without reacting. With practice, this will increase awareness of your body and your emotions.
I admit that I do not meditate as often as I should, but when I do, it gives me a chance to connect with my body and clear my mind of thoughts. The mind-body connection is something that has gained traction in recent times but was only backed up through scientific research recently.
For instance:
Regular physical exercise is associated with a more positive outlook on life, indicating that engaging the body through activity can improve mood and mental health.
Anxiety can lead to physical symptoms such as the urge to pace back and forth or experiencing “butterflies in the stomach,” illustrating how mental states can produce physical responses.
Activating the vagus nerve—which regulates internal organ functions like digestion and heart rate—may alleviate depression, demonstrating how influencing bodily functions can affect mental well-being.
Why it Works
- Meditation trains your mind to be present and reduces stress.
- It makes you more sensitive to subtle changes in emotions, which helps you respond to challenges in a more thoughtful manner.
- It can enhance our positive feelings towards others and the world at large.
Start with a few minutes each day: sit quietly, close your eyes, and focus your attention on your breath. The results will amaze you.
Spend Time Outdoors
There is something deeply healing about spending time in nature. The feeling of freedom and clarity derived from immersion in the natural world is quite incomparable to anything else.
It was found by the Mental Health Foundation that being in nature significantly improves mental health and mood. Watching wildlife, feeling the breeze, or simply taking in the beauty of a forest can remind us of life’s delicate balance.
Why It Works:
- Nature reduces stress and anxiety.
- It fosters a sense of gratitude and perspective.
If you’re feeling overwhelmed, step outside—even if it’s just a short walk in a park. You’ll feel the difference.
5. Connect with Others (Socialising)
Human connection is one of the most powerful tools for emotional growth.
Whether it’s deep conversations with close friends, participating in community activities, or simply spending time with loved ones, connecting with others reminds us that we’re not alone. For men, however, socialising can feel less natural than to the fairer sex.
If you’re a man, have you noticed that when you stand around and engage in conversation with other men, you usually stand at an angle to each other?
Eye contact is something that we use to gain information about people. Often we use it to gauge if someone is telling the truth about others, and people will often be more trusting of those who can maintain eye contact – although not for too long (between 2-5 seconds is optimal).
Men, on average, however, tend to find eye contact more threatening as it can be interpreted as a form of challenge. Other neuro-divergent groups, such as those with autism and ADHD, can also find it particularly difficult to engage in eye contact, or can maintain an inappropriate level of eye contact (more than 9 seconds). Psychopaths, too can find it difficult to maintain eye contact or stare inappropriately.
“Numerous studies have established that men are more likely to define emotional closeness as working or playing side-by-side, while women often view it as talking face-to-face. Men, for example, derive intimacy from playing and watching sports.” – Sociologist Harry Brod
The Men’s Shed Association in Australia has pioneered a unique way for men to connect—through shared activities rather than face-to-face chats. Men often feel more comfortable opening up while working side by side, such as fixing machinery or building something together.
Why It Works:
- Activity-based interaction makes for a no-pressure atmosphere of conversations.
- Building relations improves emotional resilience and creates a supportive environment.
- Eye-to-eye contact is associated with conflict or sexual interaction, and activities usually involve concentrating on others
If this sit-down-and-talk format is intimidating, find an activity you like and try sharing it with other people. The connection doesn’t need to be contrived; it can happen organically.
Conclusion
Emotional transformation isn’t easy, but it’s worth it. Increased self-awareness can be achieved by writing, exercising, meditating, spending time in nature, and a social network. Take the first step toward building that relationship with your emotions today.
