What’s the point in keeping emotions for oneself ?
Anna Gavalda

If you did not inhibit them as a child, (trauma, unconventional education…) emotions are naturally and automatically expressed. Initially, one must learn how to feel an emotion; sometimes we do not pay attention to them, though they do exist (heartbeat speeding up, stomach ache, sweating). 
All these cues are emotions’ components, but we must identify which emotion it is related to… is that fear, joy or anger? There are instances where emotions get mixed up and can be confusing when trying to determinate which one it is. For this reason, one must return to the beginning to find out what was the triggering feature, what scared me? What surprised me? The more honest you are answering what you felt, the faster the analysis process will be, complete and authentic. 
It is recommended that you talk about it with somebody you trust in and with someone easy to speak to, this person will tell you what they think and help you see the situation more clearly.

After having analyzed where your emotions come from, you can go further and do the same process for the other irritating emotions, finding a solution to avoid them. List all the actions that could help you go forward, taking into consideration the consequences they could have, but also reactions of the person you will be talking with.

HNL helps you measuring the emotional intensity of various contents because the Heart Never Lies !

Source : psychologies.com