When we bury emotions, they do not simply vanish; they linger beneath the surface, often surfacing in unexpected and disruptive ways. Inspired by the thought-provoking themes of Disney Pixar’s *Inside Out 2*, I have been reflecting on the importance of acknowledging, sitting with, and accepting our emotions. While this process is crucial, it is also one that can evoke discomfort and, at times, profound distress. The question then arises: how do we effectively regulate these emotions once we have identified them? If left unchecked, we risk being overwhelmed by our feelings, leading us to feel like a sobbing heap in the corner—definitely not conducive to a fully functioning daily life.
It’s essential to clarify that the emotions I discuss here are not those borne from severe trauma. Should that resonate, please reach out for the support of a trained professional who can provide a safe space for processing. As I delve deeper into the intricate relationship between our brains and our emotions, I find these insights increasingly influential in my coaching practice. After all, emotions are fundamentally neutral; they are neither good nor bad. What truly matters is what we do with them. I’m learning to appreciate the significance of allowing ourselves to feel, acknowledge those emotions, and let them speak. For instance, I miss my friend, and I feel sad—this recognition is the first, vital step towards understanding myself better and navigating my path with greater awareness and intention.
Emotional regulation is an essential skill that we all can develop to navigate the complexities of our feelings in a constructive way. It begins with the simple yet powerful practice of acknowledging and naming our emotions without judgment. As taught by my Pilates instructor, “Notice, but don’t judge.” This approach empowers us to recognize our feelings—whether disappointment, anxiety, excitement, or irritation—as neutral experiences rather than labels of our worth or abilities. When we refrain from judgment, we permit ourselves the freedom to explore what those emotions might be communicating to us, enabling clearer, more objective thinking and ultimately, greater control over our reactions. It’s crucial to create a moment of pause before responding to our feelings, as this sacred buffer allows for rational thought and mindful interaction. To illustrate this, PsychCentral emphasizes the importance of taking the time to gather our thoughts prior to reacting, aiding in our journey toward emotional well-being. By cultivating these practices, we open ourselves to possibilities for growth and change, fostering resilience in the face of uncertainty.
When we experience emotions such as anxiety, anger, or sadness, it is all too easy to become overwhelmed. However, by intentionally pausing to take a few deep, calming breaths, we can help stabilize our emotions and regain control over our rational minds. As a physiotherapist, employing deep breathing exercises has been a staple in my practice to promote relaxation and empower patients to reconnect with their bodies. Taking just a few minutes to sit quietly, focusing on slow, deliberate breaths, can significantly regulate our emotional states and even soothe a racing heart. For those seeking further guidance, the British Heart Foundation offers valuable resources and exercises.
Once we feel a bit more centered, we should ask ourselves two essential questions: First, how do I WANT to feel? This reflection might lead us to desire a sense of grounding and presence, allowing us to appreciate the moment instead of succumbing to worries about the future. It may involve recognizing complex feelings, such as sadness intertwined with gratitude for a cherished friend. The second question, what CAN I do? shifts our perspective and empowers us to take action rather than feel trapped by our emotions. Simple steps, like taking a brief walk, journaling our thoughts and feelings, staying hydrated with water and snacks, or reaching out to a friend, can help regain our sense of agency. Though we may not resolve the underlying issues or alter our circumstances, taking these small yet impactful steps to manage our emotions fosters a greater sense of well-being and control.