Resilience includes the mastery of managing emotions.
Emotions are subjective experiences that occur in response to a real or imagined object or event and motivates us to have a given behaviour. We tend to remember events that are emotionally intense.
- + broads attention and expands our behaviour
- - narrows attention and limit our behaviour
Both types of emotions are useful: if we are angry, we we will try to stop what is making us angry; if we are interested in something, we will try to explore.
Emotions range from normal (having anxiety) to impairing (panic attack). Intense negative emotions cause us to behave in ways that are self defeating and an amygdala hijack disabling us to control our emotional response.
How to manage intense negative emotions?
- Identifying, labeling and quantifying negative emotions and let it pass - "Right now I'm experiencing an emotion but I'm not that emotion"
- Relaxation is incompatible with being upset - "Calm down, engage in an activity that relaxes you" (take a deep breath, focus on different areas of your body, imagine yourself in a nice place)
- Distraction by turning our attention away from what is causing us to be upset - Accepts technique
Activities
Contributing - do something for someone else
Comparision - compare to someone else
oposite Emotions - do things that are opposite to the emotion you are felling
Push it away - distant yourself from the emotion
other Thoughts
other intense Sensations
- Self-soothing by using your 5 senses to take the edge off - "Take care of yourself"
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