Use ordinary emotional language
Start with the simplest truthful label you can manage: worried, angry, embarrassed, disappointed, relieved, hopeful, confused, calm, or another word that fits. Precision can improve with reflection; you do not need a perfect label before you can pause.
Notice context and body without diagnosing
You may notice tension, heat, shaking, heaviness, restlessness, silence, faster speech, or another signal. Record it descriptively. Do not use a physical sensation alone to infer a mental-health condition, trauma history, personality type, or hidden motive.
A trigger is a context clue, not a diagnosis
The historical manual maps authority, peer, time-pressure, mistake, rejection and other trigger categories. DEPTH-03 treats these only as prompts for reflection: what situation tends to precede a strong response, what fact repeats, and what response pattern follows.
Do not make the feeling prove the story
Feeling hurt does not by itself prove another person intended harm. Feeling anxious does not prove danger. Feeling angry does not prove injustice. The experience is real; the explanation still needs facts, context and—where possible—clarification.
Reflection
Questions to sit with
- What am I feeling in ordinary language?
- What happened immediately before I noticed it?
- What do I still not know?