The video below explains some of the consequences that arise when we aren’t careful about how we manage our emotions and other negative experiences, and how the way we react to our emotions can cause us to suffer:
When we’re feeling distressed about something or going through a difficult emotional experience it can feel like our thoughts are running out of control. Our minds start racing and we find ourselves dwelling in the past, worrying about the future, or just spinning our wheels trying to think ourelves out of our problems.
In a previous post we looked at some ways to practice letting go of thoughts, but it can often be difficult to let of thoughts because they have such a powerful pull, especially when the thoughts are related to a strong emotion.
In this post we’re going to look at some things you can do to get some separation from your thoughts when your emotions are particularly strong and you’re having some thoughts you’re finding hard to let go.
Steven Hayes, who developed Acceptance and Commitment Therapy (ACT), coined the term “cognitive fusion” to describe times when we are so tightly stuck to our thoughts, we become “fused” to them. When we’re experiencing cognitive fusion, we can’t separate ourselves from our thoughts. Our thoughts become our reality. We feel removed from the world outside of our thoughts, removed from our senses, from what we’re doing, and even from the people around us.
In a recent post we looked at how mindfulness can help us let go of our thoughts when we get caught up in ruminating or worrying or just thinking in circles. Letting go of thoughts is never easy, however, and in this post we’ll look at how simply watching our thoughts can help us let them go.
Thoughts pop into our heads all the time, and usually we don’t pay any special attention to them: they enter and leave our minds all on their own, just like a car that drives into our line of sight, remains in our field of vision for a few moments, and then drives along and passes out of our line of sight again.
In previous posts we‘ve seen that many of the ways we try to deal with unpleasant emotions—such as trying to problem solve, control, or avoid them—don’t work. In fact, they tend to make our unpleasant emotions even stronger.
So what can we do when we’re experiencing difficult or painful emotions? Since emotions arise spontaneously and outside of our control we really have no choice but to practice acceptance of our emotions, be they pleasant, unpleasant or neutral.
One of the most effective ways to help us accept our emotions is to validate them. In this post, we’ll look at why learning to validate our emotions is important, and how we can start doing it.
Emotions can be a great source of richness in our lives. However, when faced with overpowering negative emotions like sadness, guilt, fear and anger, our lives can seem overwhelming.
Most of us have never learned to deal with our emotions. Instead, as Sheri Van Dijk notes in The Dialectical Behavior Therapy Skills Workbook: Using DBT to Regain Control Of Your Emotions and Your Life:
Generally, if you’re experiencing an uncomfortable emotion, you don’t want it to stick around. That’s because it’s uncomfortable, of course. Ironically, this desire to get rid of unpleasant emotions can cause you to behave in ways that cause the emotion to stick around or even to become more intense.
Some of the most common ways we try to get rid of unpleasant emotions are by problems solving them, fighting or attempting to control our emotions, or trying to suppress or avoid them completely. In this post we’ll look at what happens when you try to problem-solve your emotions.
- external events outside our control
- spontaneous emotions, thoughts and memories
- pain or physical sensations
A type of therapy called Positive Psychology, has been gaining popularity as research continues to demonstrate the effectiveness of positive psychology in helping people feel better and increase their well-being. Compared to many other approaches to therapy, positive psychology focuses less on identifying and fixing deficits, and more on recognizing and building on positives—looking at “What’s right with you?” instead of “What’s wrong with you?”
In his book Flourish: A Visionary New Understanding of Happiness and Well-Being, Martin Seligman writes:
We think too much about what goes wrong and not enough about what goes right in our lives. Of course, sometimes it makes sense to analyze bad events so that we can learn from them and avoid them in the future. However, people tend to spend more time thinking about what is bad in life than is helpful. Worse, this focus on negative events sets us up for anxiety and depression. One way to keep this from happening is to get better at thinking about and savoring what went well.