Emotions – A key component in our recovery process

Hi,

I have done some reading up on something very relevant for us all – emotions. And I would like to share it with you.

 

The word “emotion” started being used in 1579, and was an adaptation from the French word émouvoir, which means “to stir up”.

Actually, even though a lot of research has been done on the subject, still today scientists are not entirely sure how to define emotions.

What researchers do know, is that emotions lead to physical changes in our bodies. For example, the neurotransmitters and hormones “serotonin”, “noradrenaline” and “dopamine” are directly associated to what emotion one experiences.

Let’s take anger for example – it is a combination of low serotonin, high dopamine and high noradrenaline.

There are at the moment two main ways of explaining how emotions work.

One is that emotions are “judgements about the extent that the current situation meets your goals.”

This means that happiness is the judgement or perception that your goals are being satisfied, whilst sadness would mean that the goals are being unsatisfied.

Anger is the feeling that comes from something blocking the possibility of your goals being satisfied.

Another theory is that emotions are “perceptions of changes in your body, such as heart rate, breathing rate, perspiration and hormone levels”. This view means that for example happiness is rather a physiological perception and -not- a judgement.

This theory is however criticised as the different bodily states do not have the same wide range as emotions seem to have. With that said, there is of course a clear connection between these things.

Another thing. Apparently “feelings” are not the same thing as “emotions”. They are just the subjective representations of emotions, and they are totally private to the person experiencing them.

So just imagine, when we become more aware of our feelings, and our vocabulary on it, how it could help in our healing!

“Recovery” and “healing” is what victims of emotional abuse are working towards. On one hand, that means to practically solve the situation that one is in. On the other hand, it means to mentally reach a point of sanity and emotional regulation.

This is what Wikipedia says about “emotional regulation”:

“Emotional regulation is a complex process that involves initiating, inhibiting, or modulating one’s state or behaviour in a given situation – for example the subjective experience (feelings), cognitive responses (thoughts), emotion-related physiological responses (for example heart rate or hormonal activity), and emotion-related behaviour (bodily actions or expressions).

Functionally, emotional regulation can also refer to processes such as the tendency to focus one’s attention to a task and the ability to suppress inappropriate behaviour under instruction. Emotional regulation is a highly significant function in human life.”

Also, the emotional regulation process also seems to follow a typical layout:

  • A Situation: the sequence begins with a situation (real or imagined) that is emotionally relevant.
  • Attention: attention is directed towards the emotional situation.
  • Judgement: the emotional situation is evaluated and interpreted.
  • Response: an emotional response is generated, giving rise to loosely coordinated changes in experiential, behavioural, and physiological response systems.

 

Anxiety, fatigue, negative self-talk, dysfunctional cognition’s and a loss of hope are identified through research as the pitfall-traps that can lead these persons into reacting in one of the 4 F states (fight, flight, freeze and fawn),

So we need to know how to reduce the Frequency, Intensity and Duration of these “flare ups” or negative feelings. If these are not managed, it can lead to mental health problems, and personality disorders.

Some things that can directly manage our negative emotions are:

  • Try to accumulate positive emotions
  • Do things that makes one feel competent and effective to fight helplessness and hopelessness.
  • Prepare an action plan for how one wishes to act in certain emotional situations
  • Physical well-being, and building one’s immune system.
  • Eating balanced food.
  • Avoiding -any- substances which can affect the mind.
  • Sleep 7-9 hours /night.
  • Avoid ruminating
  • Do one type of exercise daily.
  • Listening to music, playing music, engaging in other hobbies releases dopamine.
  • Relaxation, meditation and mindfulness techniques.

Behavioural therapy suggests that one should act opposite to the negative feelings, as emotions that are not reinforced with positive consequences actually go away.

 

I hope you found this helpful.

 

Best wishes,

Leyla Loric

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