To say that emotions depend on our own interpretation of physical states means that we are aware of them. However, some people may think that, if it were that easy, we would be able to change these interpretations without suffering emotional disturbances and mood disorders.
How to regulate emotions?
It is important to note that emotions do not force us to respond in a particular way but only make a response more likely. For example, when faced with strong and unpleasant physical sensations, such as an anxiety attack, we are more prone to repression. This reaction or strategy is one of the most common, along with cognitive reappraisal.
With repression (which can be deliberate or automatic) the expressive level of emotion is lowered. However, the conscious experience is equally intense. In fact, even the physiological response increases in intensity, because of the effort to inhibit the expressive response.
There are several scientific studies that prove that people who use this technique of repression of emotions tend to have more negative emotions and less positive ones. Moreover, repressing emotions is related to an impairment in cognitive performance, especially in memory.
Cognitive reappraisal, on the other hand, is based on a reconstruction of the situation in order to reduce the emotional impact. For example: if before a job interview we feel tense, we can try to change the interpretation of the situation, removing the emotional valence. Thus, it is useful to re-evaluate the situation and think that, previously, we have faced more difficult challenges, or that we are prepared for this new challenge.
Stress prevents proper emotional control
In today’s society we are used to living in competitive situations, which generates stress. Stress is a totally automatic response of the nervous system that allows us to “survive” in difficult environments. When we suffer an episode of stress, the cortex activates the emotional centers of the brain, which begin to send warning messages to the organism. Thus, the sympathetic nervous system and the adrenal gland are activated and release cortisone and adrenaline. In the same way, the part of the brain responsible for emotional regulation (prefrontal cortex) loses control over the emotional centers.
If we transfer this to an orchestra, the prefrontal cortex will be the conductor, directing all functions:
- Conto lar up-down of impulses and instincts.
- Attention and focus
- Personality expression
- Behavioral inhibition
- Decision making
- Retrieval of memories
In addition, there are epigenetic factors that cause many people to have sympathetic nervous systems with a lower or higher arousal threshold, making them more or less prone to stress and therefore more susceptible to inadequate regulation of emotions.
How to better manage stress?
For people who suffer more from stress, it is important to control it with activities: take a walk, control your diet, do regular meditation, yoga or sport, for example.
However, in some cases, carrying out these habits does not mean lowering the levels of frustration and anxiety, especially under stressful conditions, where deliberately controlling our emotional response can be difficult. Hence, it is important to be alert, in order to be able to detect which strategy our brain chooses. Changing subconscious patterns is possible thanks to the help of specialists in Psychology and techniques such as Neurofeedback or Mindfulness.