Society sends men mixed signals—on one hand, they’re expected to be strong and silent; on the other, they’re told to open up about their feelings. With so much conflicting advice, it’s no surprise that many men struggle to express what they’re going through. Talking about emotions is crucial, but many were never taught how to do it—or why it matters. The truth is, getting better at naming emotions can help clear mental roadblocks and make life a lot less stressful.

Identifying the Right Emotion

Mornings can be a struggle, especially for those who wake up early with young children. If the day starts off on the wrong foot, it can set a negative tone for the entire household. Simply saying, “I’m angry,” does not always provide enough clarity. Understanding whether the emotion is frustration, irritability, or overwhelm makes it easier to find a solution.

Getting Specific About Feelings

When emotions feel overwhelming, going beyond broad terms like “angry” or “stressed” can be helpful. Identifying whether the frustration stems from annoyance, disappointment, or mental exhaustion can lead to better coping strategies. Each of these emotions arises from different circumstances and requires a different response.

A useful tool for this process is the “feelings wheel.” This visual guide starts with basic emotions—such as happiness, sadness, or anger—and breaks them down into more detailed variations. For example, anger could mean exasperation, jealousy, or resentment. Understanding these distinctions helps in managing emotions effectively instead of reacting impulsively.

Owning Emotions

Recognizing emotions is one step—taking responsibility for them is another. Sometimes, simply acknowledging a feeling is enough to move past it. Other times, discomfort or guilt may arise. Many struggle with experiencing gratitude and frustration simultaneously, such as appreciating a well-paying job while being dissatisfied with workplace conditions. These mixed emotions are normal, but accepting them without judgment allows for a healthier mindset.

A great example of emotional awareness occurred during a Minnesota Vikings game. Wide receiver Justin Jefferson, known for his impressive catches, fumbled a crucial touchdown. Instead of withdrawing, he turned to his teammates, tapped his heart, and indicated, “That’s on me.” He did not let one mistake define him—he took responsibility and moved forward. This level of emotional awareness builds trust and resilience.

Sitting with Discomfort

If naming emotions feels overwhelming, taking time to sit with them can be beneficial. It is similar to foam-rolling after a tough workout—at first, the pressure is painful, but over time, the tension eases. The same applies to emotions—acknowledging them instead of avoiding them makes them more manageable. The more this practice is incorporated, the easier it becomes.

Putting the right words to emotions helps with self-awareness and effective communication with others. Practicing this skill leads to a smoother experience—both internally and in relationships.