The control center of our brain, known as the pre-frontal cortex is responsible for major thinking processes such as logical thinking, decision making, languages, memory, problem solving and perceiving information. In times of alarm or chaos, our pre-frontal cortex (PFC) is over-powered by the emotion center of the brain known as the amygdala. The Amygdala helps us to act immediately in the face of threat or danger. The Pre-frontal cortex and amygdala communicate with each other in helping us respond appropriately in different scenarios.
Mental health care tips provided by professionally trained counsellors and psychologists, often aim to help to strengthen the control center of the brain, the PFC in times of stress. Verbally expressing emotions is a vital part of improving brain health.
Have you heard of the term “Emotional Labor”?
In social situations (for example, office spaces, family gatherings, and cultural events) individuals are expected to always smile and present a positive image. However, this may lead to the masking of true emotions for the sake of being presentable. This is known as “Emotional Labor”. Studies have revealed that faking or suppressing emotions is followed by emotional exhaustion, insomnia and poor job performance. Verbalizing one’s emotions, either privately on paper or interpersonally to a confidant, can boost one’s self concept and self-efficacy, improve understanding of the adverse experience or provide insight into regulation of those emotions. Emotional expression and disclosure can also relieve the person of the burden and costs of keeping a secret and of inhibiting (e.g., denying, suppressing) the emotion.
Let’s take a look the science behind mental health care:
1) Verbalizing one’s emotions: Safe disclosure of experiences helps to bring emotions experienced in the fear circuits of the brain into the PFC where more control can be exerted.
2) Healthy emotional processing: Constantly reflection on one’s problems can cause one to be stuck in a pattern of reliving bad memories over and over, that’s known as rumination. And it is often our brains attempt of protecting us from future harm, however, it proves to be unhelpful since we are predicting or assuming threats when then don’t really exist. That’s why healthy emotional processing is a better option. Where one faces their emotions in a calm relaxed and controlled manner. Read more about how to process emotions healthily on our article, “The Danger of Rumination & How to Dodge It”
3) Labeling your emotions: Even the simple act of labeling an emotional experience can reduce emotional arousal due to amygdala activation. This helps activate regions of the brain that can help you regulate emotions better, automatically weakening the part of the brain (i.e. Limbic system) that is feels distress.
4) Cognitive reappraisal: When you appraise situations which you experience as negative in a positive light (For example, staying at home during pandemic is reappraised as an opportunity to bond with family member) This will enable you to experience less negative emotion in negative situations and exhibit better psychological health. Separating self from the thoughts and emotions were found to be most effective.
5) Mindfulness training: Evidence from research indicate that Mindfulness shifts the structural and functional changes in parts of the brain that are responsible for managing negative emotions well. Read more about Mindfulness Here!
Did you find these facts interesting? Read more about to develop a growth mindset on our article, “Learnt Helplessness and the Growth Mindset”.
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