Becoming emotionally literate isn't just about reading an article. It's training, like in a gym, only you are pumping the "muscle" of the heart. You need to learn three things. First, open your heart: learn to give and, even harder, receive compliments (strokes) without looking for a catch. Second, survey reality: stop playing telepath. If it seems to you that someone looked at you askance, ask directly: "I have a fantasy that you are angry. Is this true?". And third, take responsibility: if you messed up — apologize, but truly, with restitution, not a formal "sorry".