Understanding the Power of Emotions
Emotions play a crucial role in our daily lives, guiding our responses and interactions with others. Explore the depths of anger, grief, fear, anxiety, joy, and happiness through the lens of emotional regulation and learn how to recognize and regulate your emotions effectively.
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Presentation Transcript
Emotional Regulation Emotional Regulation Dr. A. E. Gillies Dr. A. E. Gillies ANGER GRIEF FEAR ANXIETY JOY HAPPINESS
JOY LOVE HAPPINESS Contents Contents 1 What are emotions? 2 Why do we respond? 3 Recognizing 4 Regulating
What are Emotions for? What are Emotions for? JOY LOVE HAPPINESS Emotions tell us we have a need Need Emotions direct our thoughts because we feel sad our minds go back to our loss throughout the day. sadness tells us we ve lost something valuable Emotions inspire responses from others Five ways Five ways Emotions Emotions Affect Affect Us Us Response from Others Thought Your sadness might invoke either let me comfort you or you ve been sulking around the house all day, what s the matter with you ? Emotions give meaning to our thoughts Our Meaning Not always accurately Sadness may tell us I m sad and alone because I m unlovable Emotions prompt us to respond Maybe I ll take a chance and talk to my spouse Response
JOY LOVE HAPPINESS Two Kinds of Emotions Two Kinds of Emotions Are healthy, core feelings we have at an particular moment, they are adaptive and have mission to accomplish Primary Primary These are reactions and attempts to manage our primary emotions. They occur when we feel overwhelmed. Secondary Secondary
JOY LOVE HAPPINESS Anger Fear Surprise Pain Primary Primary Emotions Emotions Love Shame Sadness/despair Title Hurt/distress
JOY LOVE HAPPINESS We get angry, rather than sad Rebellious Responses Pretend we are not hurt (or can t be hurt)
Secondary Emotions Secondary Emotions JOY LOVE HAPPINESS Primary Emotion Fear has two sub-categories Nervousness & Horror Primary Emotion Sadness can also be a secondary emotion Horror Horror Sadness Sadness Nervousness Nervousness alarm fear fright horror hysteria mortification Terror Panic Anxiety Apprehension Distress Dread Tenseness Uneasiness Worry depression unhappiness misery melancholy gloom despair shock
Secondary Emotions Secondary Emotions JOY LOVE HAPPINESS Primary emotion- Joy; has a secondary emotion of cheerfulness Primary emotion Sadness; has a secondary emotion of neglect Primary emotion - Anger; has a secondary emotion of rage Neglect Neglect Rage Rage Cheerfulness Cheerfulness amusement jubilation ecstasy gaiety euphoria bliss elation delight happiness fury wrath bitterness loathing resentment hate loathing insecurity alienation homesickness embarrassment humiliation
Secondary Emotions Secondary Emotions JOY LOVE HAPPINESS Primary emotion- Anger, secondary emotions: irritation, disgust Disgust Disgust Irritation Irritation agitation aggravation grouchiness revulsion contempt
Secondary Emotions Secondary Emotions JOY LOVE HAPPINESS Primary emotion- Love - secondary emotions: Affection and Lust Lust Lust Affection Affection arousal desire passion infatuation obsession fondness attraction adoration sentimentality caring
Secondary Emotions Pile Up One On Top Of The Other And Increase Our Emotional Pain JOY LOVE HAPPINESS Secondary Emotions Secondary Emotions Primary Emotions Primary Emotions
Frequent Response Frequent Response To Intense Feelings To Intense Feelings JOY LOVE HAPPINESS Avoid what we are feeling Invalidation of Emotions Deny that we feel the way we are feeling Try to stop the feeling we are having, even if it is the right feeling to have in this moment Tell others we feel something different than what we are really feeling
JOY LOVESecondary Feelings Secondary Feelings HAPPINESS Level of Distress Level of Distress "I should not feel so needy. How shameful that I am an inadequate person." 10 10 "My husband ignores me, and this makes me feel lonely." 9 9 8 8 7 7 6 6 5 5 4 4 PRIMARY FEELING SECONDARY FEELING 3 3 2 2 1 1 A Painful Feeling. A VERY Painful Feeling.
Primary Goals Primary Goals of Emotional Regulation of Emotional Regulation JOY LOVE HAPPINESS Increasing positive (wanted) emotions Decreasing negative (unwanted) emotions
Goals of Emotion Regulation Goals of Emotion Regulation JOY LOVE HAPPINESS Understanding your emotions Being able to watch and label them Allowing exposure to your emotions as helpful sources of information that increase adaptive responsiveness Counter-conditioning procedures that reduce the sense of urgency surrounding painful emotions
JOY LOVEGoals of Emotional Regulation Goals of Emotional Regulation HAPPINESS Increasing positive emotional experiences, creating more balance in our lives Increasing awareness of current experience so that your emotions shift more rapidly, and old emotions linger less Developing these coping skills so your emotions are an important but not controlling factor in your life
JOY LOVE HAPPINESS Don t practice your emotions (act out your feelings because you think they are right ), just acknowledge them. Learn to regulate your emotions by being increasingly aware of the environment, the role of judgments on primary emotions, how you escalate your emotions by piling secondary emotions on top of the original ones.
Appropriate Appropriate Dysfunctional Dysfunctional Response Response JOY Emotional Response Emotional Response LOVE HAPPINESS I Misperceive I Perceive I numb myself I Feel I abdicate I Choose Need to react out of fear Need to be in control Need to do for others Ability to act Ability to surrender to God Ability to be ourselves
JOY Be Honest About How Be Honest About How You Feel You Feel LOVE HAPPINESS You are not a wimp because you hurt. There is nothing essentially wrong with you, as a human being, because you suffer. Primary feelings are there for a reason, even though you may not like them. Even if you think others will disapprove of how you feel, validate that your reaction is your reaction (not theirs).
JOY Emotion Regulation Skills Emotion Regulation Skills LOVE HAPPINESS Painful Intolerably painful emotions disrupt good judgment and adaptive functioning High When our emotions are really high we stop being strategic and start being reactive
Managing painful emotions Managing painful emotions JOY LOVE HAPPINESS Acknowledge Notice it. Identify the judgmentalism Dealing with Dealing with Primary Primary Emotions Emotions Stay with Title emotion for awhile Dispute the judgmentalism Increase your ability to tolerate emotion Be mindful of the emotion
JOY LOVE Managing Secondary Emotions Managing Secondary Emotions HAPPINESS Plan to deal with the secondary emotion Check my perceptions Plan to deal with the secondary emotion Identify the emotion My friend is ignoring me. I feel unworthy. Identify the emotion Secondary Secondary Emotions Emotions Identify from secondary Primary: being ignored. Secondary: unworthy. Identify primary from secondary primary Plan to deal with the primary emotion Don t take it out on my friend Plan to deal with the primary emotion
JOY Misconceptions Misconceptions About Emotions About Emotions LOVE HAPPINESS Perceptions Seeing emotions as problems rather than reactions Seeing emotions as obstacles Seeing Emotions as Barriers rather than doors to friends Seeing emotions as vulnerabilities rather than senses
JOY Caring for yourself Caring for yourself LOVE HAPPINESS Decrease High Emotional Arousal Decrease High Emotional Arousal Calm, Coached practice Relaxation and Rest Emotions and Environment watch what really winds you up and avoid it stress reduction routine: Deep breathing Inspirational music Scripture reading Exercise Sleep don t let yourself escape to bed or avoid bedtime rest watch when you re getting too angry, tired, or frustrated
Decreasing Decreasing Emotional Suffering Emotional Suffering JOY LOVE HAPPINESS Releasing painful emotions by increased awareness of them instead of resisting or trying to squish them
LOVEPlease Visit JOY HAPPINESS restoring the Mosaic.ca For up to date information, research and articles on this and many other crucial matters Pertaining to health and wholeness
