Regulating emotions is something completely necessary due to the large amount of emotions we experience on a daily basis. Hence, the expression “a roller coaster of emotions” is so common, as it is a very common situation in our day to day life. It is completely normal to experience all these feelings. Many of them can help us react to negative situations.
The problem arises when we have to deal with emotions that endanger our health. Therefore, we must look for ways to regulate our emotions, so that they do not affect our mental and physical health. Let’s learn more about what emotions are and how we can regulate them. Read to the end!
What are emotions?
Emotions are mental states or instinctive feelings that stem from a person’s circumstances. Within the brain, they are stimulated by a movement of neurotransmitters in response to stimuli.
Researchers suggest that our basic emotions have been built into us since primitive times, when our ancestors’ emotions evolved in response to everyday challenges. Indeed, these basic emotions exist as a means of survival.
They are activated automatically, unconsciously and quickly during certain situations.
A popular concept is that there is a basic list of emotions, which points to the primal and primitive emotions that humans experience on a daily basis. These serve as building blocks for more complex emotions.
List of basic emotions
In psychology, many articles discuss the work of Paul Ekman, a scientist who has worked to identify a list of basic emotions.
Ekman during his research proved that there are a number of expressions that are universal. This list of basic emotions was published by Ekman in 1972 and according to his studies, these are: anger, fear, disgust, sadness and happiness.
Others on the list of emotions that were endorsed by 40 to 50 percent of scientists as core concepts were surprise and embarrassment.
Within the list of five types of emotions, there are several complex and even facial expressions, so let’s dig a little deeper into each of the core list of emotions for a better understanding.
Anger
Let’s start with the most debated basic emotion, anger. It can be difficult to detect during development and can be directed both inward and outward.
Although often considered a negative emotion, anger is normal and necessary for survival. It allows humans to defend themselves during dangerous or toxic situations.
A list of emotions associated with anger includes feelings such as frustration, irritability, enrage, anger, offense, indignation, disgust, and aggravation.
Fear
Fear is caused by a perceived risk to our safety and the safety of others. The endocrine and autonomic nervous systems prepare the body to face the danger, triggering the “freeze, flight, fight, fright” reactions that occur in the face of fear.
This is a normal and necessary emotional reaction that allowed our ancestors to deal with everyday dangers and threats.
The research highlights that a person’s perception and reaction to fear depends on his or her personality and state of mental health. For example, a person who struggles with severe anxiety experiences higher levels of fear in the face of a threat, even if others consider it less frightening.
A person when having feelings associated with fear becomes nervous, panicky, anxious, stressed, worried, horrified, unstable, difficult, and alert.
Disgust
It is believed to have arisen when our ancestors were triggered by potentially harmful foods. This emotion is associated with strong disapproval, rejection and intense dislike of something repulsive or disgusting.
Feelings of disgust arise after experiencing something unpleasant, whether it is an odor, a sight, or a thought.
Feelings of disgust can also be described as: disgust, offensive, nauseating, and disturbing.
Sadness
Ekman describes sadness as a basic emotion that occurs when one loses a valued person, fails to achieve a goal, or loses a sense of control. Research discussing the many expressions of sadness indicates that it can cause tears, chest pains, and feelings of helplessness.
It is completely normal to feel sadness, and each of these basic emotions, from time to time. It is the chronic sadness that affects our daily lives that becomes problematic.
Feelings associated with sadness include: unhappiness, melancholy, heartbreak, disappointment, grief, sorrow and hopelessness.
Happiness
Happiness has been described as an emotion consisting of pleasure and a life well lived. Of course, everyone strives for happiness, but what really makes us happy differs according to our culture and expectations.
Happiness is known to be highly individualized, as a person’s state of contentment is associated with his or her “desire” and “liking,” according to researchers.
Some words commonly used to describe feelings of happiness include: joy, exhilaration, hope, peace, amusement, amusement, amusement, contentment, satisfaction, enthusiasm, complacency.
Beyond this list of emotions, researchers agree that there are others that deserve research and recognition. Such as: shame, surprise, guilt, contempt, love, pain, envy, compassion and gratitude.
How do emotions affect us?
Emotions are related to the levels of neurotransmitters in the brain. These chemical messengers, such as dopamine and serotonin, are released when the brain receives happy news, giving you that feeling of light and warmth that accompanies this basic emotion.
It is completely normal for neurotransmitter levels to rise and fall throughout the day in response to your experiences and thoughts. In fact, emotions help keep us out of harm’s way. They also allow us to stay socially connected, something so important for survival.
Although a change in these neurotransmitters is normal and expected, chronic negative emotions can have a major impact on your health. Negative emotional states cause stress in the body, which increases inflammation, increases the risk of mental health problems and weakens immune function.
How to regulate emotions?
Identifying emotions
Being able to identify what we feel based on the list of emotions helps us to manage or deal with them appropriately. This often requires attention and reflection.
Therefore, we should pay close attention to the physical signs of emotions, such as sweaty palms and racing heart from fear, body aches from sadness, and increased body temperature from anger.
Reflect on emotional triggers.
The root cause of emotions is not always obvious. They may stem from deeper problems or insecurities. If we are confused about why we are feeling a particular emotion, we should investigate possible triggers.
In fact, it may come from an unexpected source, such as being tired, missing a friend or family member, being hungry, or eating an unhealthy meal.
Practicing mindfulness
Practicing mindfulness, which is a state of mind achieved by focusing on your awareness in the present moment, helps you understand and accept your feelings. This moment-to-moment awareness makes it easier to detect and understand your emotions.
Research shows that mindfulness-based interventions have positive effects on psychological well-being.
One of the best forms is mindfulness meditation, which allows you to focus on your body’s feelings. Any other time of quiet reflection is helpful, such as taking a walk outdoors, practicing yoga, gardening, and cooking.
Mindfulness or quiet reflection can help you resolve your feelings, calm your mind and regulate your feelings.
Take care of yourself
It is normal to experience uncontrollable emotions from time to time as we face a positive or negative situation. To regulate emotions and manage our everyday feelings, self-care is key.
Our self-care checklist should include aspects related to your physical, social, mental, spiritual and environmental health.
Are we eating a healthy, balanced diet, are we getting enough rest and movement, are we interacting with our loved ones, have we spent time reflecting and outdoors? These are just some of the actions we should be taking every day to promote our overall well-being.
ALFA