REFRAME YOUR BRAIN
The 9 most powerful questions to get perspective in a difficult situation
Emotion Solution: How To Be In Control Of Your Emotions
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Managing your emotions is one of the most difficult parts of life. Emotions make our life richer, but can also hinder our personal progress. I’ve had times in my life where my emotions have hindered me from moving forward.
So I wanted to share some of the most useful tools for moving past emotional overwhelm from a neuroscience perspective.
There are two main parts of the brain to consider when we are talking about regulating our emotions:
1. AMYGDALA: this is the emotional centre of the brain, that controls our fight, flight or freeze response. It floods our body with stress hormones & is the accelerator of emotions.
2. RIGHT VENTROLATERAL PREFRONTAL CORTEX: this is a small part of the brain which is activated during self control, delayed gratification, pain regulation & emotional regulation. It is consider the brains braking system for our emotions.
When it comes to emotional regulation we can either use strategies that accelerate our emotional state leading to a flood of stress hormones in our body, or we can use strategies that put the brakes on our emotional state and slow it down.
How To Accelerate Your Emotional State
Being overly expressive of your emotions for a long period of time around a situation has also been found to activate the amygdala and therefore increase the stress hormones in your body.
Suppressors blood pressure goes up significantly (showing the flood of stress hormones into their system). Research has also show that this causes the blood pressure of others around them to go up.
How To Put The Brakes On Your Emotional State
It seems like a simple strategy, but taking a breath and reflecting back to yourself “I’m feeling……” calms your emotions down.
Being able to journal your feelings down, or have short conversation about them to someone close, with the goal of understanding yourself a little bit better, also puts the brakes on your emotional reaction.
You can do this by asking questions like:
“What’s the good in the bad?”
“What’s interesting about this situation?”
“What positive learnings can I take from this situation?”
Next time you find yourself in a situation where your emotions are getting the better of you; rather than express, suppress or obsess; try label, notice & reappraise & notice the difference to your emotional state.
Reframe Your Brain
Free one-page checklist of the 9 most powerful questions to get perspective in a difficult situation.