Regulation of the emotional sphere in general. How to Express Your Feelings
How aware are we of our reactions?
Our lives are filled with an abundance of stress factors, to which everyone reacts in their own way. Often the consequence of this is psycho-emotional stress, which changes the quality of our life. Sometimes we are not even aware of the depth of our own negative experiences and our reactions to them, sometimes not giving ourselves an elementary opportunity to calmly react, live the situation, realize and psychologically comfortably live on.
Emotional response or emotional response- these are actions that are designed to reduce emotional stress, give inner relief due to partial or complete liberation from negative influences stress. The types and forms of emotional response are varied. It is possible to reset emotions that overwhelm us in speech, expression and actions without living and without deep study of the problem, the so-called splash of emotions. Shouting out, yelling out your discontent and anger, crying out in pain, hitting something or someone, cursing are very common forms of the first superficial reaction.
How do we release our emotions?
Unlike a superficial outburst of emotions, a deeper, inner and more intimate, and therefore more effective form reaction is the emotional experience of the problem. After all, when we had the opportunity to speak out well, cry out and increase our awareness, it becomes much easier. The real liberation from emotional negativity and its consequences is possible through living, understanding and in-depth study of a particular psychological problem, accompanied by someone who is competent in this matter.
Is it enough just to work through the past?
In the practice of psychology, this process, which the client usually goes through with a psychologist or psychotherapist, is called feelings or emotional reactions. However, the solution to emotional problems lies not only in living them and working with the past, but also in finding delusions, inadequate beliefs and attitudes that lead to certain emotions, developing more constructive habits of responding, mastering forms and methods. managing emotions and acquiring more adequate strategies for solving life's difficulties that increase a person's stress resistance.
This is what was dedicated my work with representatives of the school community of the village of Kamenka from 06 to 09 February. The work included individual and group interaction with the participation of teachers and administration. The participants of the classes had the opportunity to analyze their usual forms of emotional response, evaluate their effectiveness and apply methods for a deeper and more conscious response to their own feelings.
As part of increasing stress resistance, teachers mastered more constructive response models, forms and methods of managing one's emotional state, forming more adequate and effective strategies for solving those difficulties that arise in the work of a teacher with colleagues, students and their families. The work took place in a benevolent, trusting atmosphere of dialogue, openness and search for the most acceptable options for cooperation between participants in the educational process for this society.
The work ended with a discussion, individual and group reflection of the process, filling out questionnaires feedback, reviews and exchange of thanks for fruitful cooperation. I would like to hope that the time used for work was not spent in vain, and the participants in the interaction learned useful, practical lessons for the future, which will subsequently bring good results to all members of the society of the village of Kamenka involved in the theme of a happy childhood.
Reaction of feelings, emotional reaction - actions and procedures that reduce emotional stress, give inner relief due to the release of all or part of negative energy.
The concept of "emotional response" is popular within the framework of Gestalt therapy, in other areas of practical psychology it is more specifically about working with negative experiences, working with resentment, anger, frustration and fears.
Emotional response can take place in different forms: in the form of a splash of emotions, ventilation of emotions and proper emotional response.
A surge of emotions is a discharge of excess emotional energy in speech, expression and actions without living and without deep study of the problem.
Shouting your anger, throwing out a wave of sobs, hitting or kicking the offender, swearing from the heart - a lot of intelligence is not required, it eases the soul, and is very common in life.
Psychological trauma or mental trauma- harm caused to a person's mental health as a result of intense exposure to adverse environmental factors or acute emotional, stressful effects on his psyche. It is often associated with life-threatening or insecure physical trauma.
Psychological traumas violate the normative organization of the psyche and can lead it into borderline or clinical states. At the borderline level, both temporary sensations of discomfort and stable states with the presence of altered formations can appear, which weaken the immune system, working capacity and adaptive thinking abilities. Continuous injuries, massive (catastrophic) injuries, sudden and acute ones can lead to clinical conditions in which the altered states that have appeared (post-traumatic effect with justification) can be harmful to health, avoiding compliance with the norms of a person’s social life (social prestige, the possibility of self-affirmation, respect for others and loved ones, etc.); according to intimate and personal consequences to biologically and personally destructive ones, leading to psychosomatic diseases, neuroses, reactive states. The destructive power of mental trauma depends on the individual significance of the traumatic event for a person, the degree of his psychological security (fortitude) and resistance to certain factors, and life situations.
In positivist theories (normative psychology, normative psychoanalysis and normative management), on the basis of the identity of the laws of thinking and activity in the typical organization of the intellect, types of psychological trauma are distinguished.
The concept of “psychological trauma” was most widely used in the framework of the theory of post-traumatic disorder and the crisis psychology that arose in the late 80s. Psychological trauma is the experience of a special interaction between a person and the world around him. Psychological trauma - experience, shock. Most vivid examples psychotraumas are humiliation and a threat to life and health.
Psychological protection is a special personality stabilization system aimed at protecting consciousness from unpleasant, traumatic experiences associated with internal and external conflicts, states of anxiety and discomfort. Functional purpose and purpose psychological protection is to weaken the intrapersonal conflict (tension, anxiety) between the instinctive impulses of the unconscious and the learned requirements of the external environment that arise as a result of social interaction. By weakening this conflict, protection regulates human behavior, increasing its adaptability and balancing the psyche. At the same time, a person can express the conflict between need and fear different ways:
through mental transformations;
through bodily disorders (dysfunctions), manifested in the form of chronic psychosomatic symptoms;
in the form of behavior change.
For the first time the term "psychological defense" was introduced into psychology by the famous Austrian psychologist Sigmund Freud.
Beginning with Z. Freud and in subsequent works by specialists who studied the mechanisms of psychological defense, it has been repeatedly noted that the defense habitual for a person under normal conditions, in extreme, critical, stressful life conditions, has the ability to consolidate, taking the form of fixed psychological defenses.
One of the conceptual approaches to psychological defenses is presented by F.V. Bassin. Here, psychological defense is considered as the most important form of response of the individual's consciousness to mental trauma. Another approach is contained in the works of B.D. Karvasarsky. He considers psychological defense as a system of adaptive reactions of the individual, aimed at a protective change in the significance of maladaptive components. relationships - cognitive, emotional, behavioral- in order to weaken their psycho-traumatic impact on the I-concept. In their opinion, this process occurs, as a rule, within the framework of unconscious activity of the psyche with the help of a number of mechanisms of psychological defenses, some of which act at the level of perception(for example, displacement), others - at the level of transformation(distortion) information(for example, rationalization).
All defense mechanisms have two general characteristics:
they act on an unconscious level and therefore are means of self-deception;
· they distort, deny, transform or falsify the perception of reality in order to make anxiety less threatening to the individual.
It should also be noted that people rarely use any single defense mechanism- they usually use various defense mechanisms to resolve conflict or relieve anxiety.
The functions of psychological defenses, on the one hand, can be considered as positive, since they protect a person from negative experiences, the perception of psycho-traumatic information, eliminate anxiety and help maintain self-esteem in a conflict situation. On the other hand, they can also be assessed as negative. The action of protections is usually short-lived and lasts as long as a "respite" is needed for new activity. However, if the state of emotional well-being is fixed for a long period and essentially replaces activity, then psychological comfort is achieved at the cost of distorting the perception of reality, or self-deception.
Psychological defense mechanisms:
1. Repression. It is the process of involuntary removal into the unconscious of unacceptable thoughts, urges or feelings. Freud described in detail the defense mechanism of motivated forgetting. It plays a significant role in the formation of symptoms. When the effect of this mechanism to reduce anxiety is insufficient, other protective mechanisms are activated, allowing the repressed material to be realized in a distorted form. Two combinations of defense mechanisms are most widely known: a) repression + displacement and b) repression + conversion (somatic symbolization). The first combination contributes to the emergence of phobic reactions, the second - forms the basis of hysterical reactions.
2. Regression. Through this mechanism, an unconscious descent to an earlier level of adaptation is carried out, which allows satisfying desires. Regression can be partial, complete or symbolic. Most emotional problems have regressive features. Normally, regression manifests itself in games, in reactions to unpleasant events (for example, at the birth of a second child, the first-born baby stops using the toilet, starts asking for a pacifier, etc.), in situations of increased responsibility, in diseases (the patient requires increased attention and care) .
3. Projection. This is a mechanism for referring to another person or object of thoughts, feelings, motives and desires that the individual rejects on a conscious level. Fuzzy forms of projection appear in everyday life. Many of us are completely uncritical about our shortcomings and easily notice them only in others. We tend to blame others for our own problems. Projection can also be harmful because it leads to an erroneous interpretation of reality. This mechanism often works in immature and vulnerable individuals.
4. Introjection. It is the symbolic internalization (inclusion in oneself) of a person or object. The action of the mechanism is opposite to the projection. Introjection plays a very important role in the early development of the personality, since on its basis parental values and ideals are assimilated. The mechanism is updated during mourning, in case of loss loved one. With the help of introjection, the differences between the objects of love and one's own personality are eliminated. Sometimes, instead of anger or aggression towards other people, derogatory urges turn into self-criticism, self-depreciation, because the accused has been introjected.
5. Rationalization. It is a defense mechanism that justifies thoughts, feelings, behaviors that are actually unacceptable. Rationalization is the most common psychological defense mechanism, because our behavior is determined by many factors, and when we explain it with the most acceptable motives for ourselves, we rationalize. The unconscious mechanism of rationalization should not be confused with deliberate lies, deceit or pretense. Rationalization helps to maintain self-respect, avoid responsibility and guilt. Every rationalization has at least a minimal amount of truth, but it contains more self-deception, which is why it is dangerous.
6. Intellectualization. This defense mechanism involves an exaggerated use of intellectual resources in order to eliminate emotional experiences and feelings. Intellectualization is closely related to rationalization and replaces the experience of feelings by thinking about them (for example, instead of real love, talking about love).
7. Compensation. It is an unconscious attempt to overcome real and imagined shortcomings. Compensatory behavior is universal, since the achievement of status is an important need for almost all people. Compensation can be socially acceptable (a blind person becomes a famous musician) and unacceptable (compensation for short stature with a desire for power and aggressiveness; compensation for disability with rudeness and conflict). They also distinguish direct compensation (the desire to succeed in a deliberately losing area) and indirect compensation (the desire to establish oneself in another area).
8. Jet formation. This defense mechanism replaces urges that are unacceptable for awareness with hypertrophied, opposite tendencies. The protection is two-stage. First, the unacceptable desire is repressed, and then its antithesis is intensified. For example, exaggerated protectiveness may mask feelings of rejection, exaggerated sugary and polite behavior may mask hostility, and so on.
9. Denial. It is a mechanism for rejecting thoughts, feelings, desires, needs, or reality that are unacceptable on a conscious level. Behavior is as if the problem does not exist. The primitive mechanism of denial is more characteristic of children (if you hide your head under a blanket, then reality will cease to exist). Adults often use denial in cases of crisis situations (terminal illness, approaching death, loss of a loved one, etc.).
10. Offset. It is a mechanism for channeling emotions from one object to a more acceptable replacement. For example, the shift of aggressive feelings from the employer to family members or other objects. The displacement manifests itself in phobic reactions, when anxiety from a conflict hidden in the unconscious is transferred to an external object.
Similar information.
Emotions in the modern world are not customary to flaunt. It may even seem that they prevent you from succeeding in life. At work, emotions reduce productivity; in society, they may not be understood and accepted. We don't always open ourselves up even to those close to us.
As a result, we constantly wear masks, hiding vulnerability and sensitivity. We have no idea what to do with our feelings. We are accustomed to suppress them by willpower, to ignore them. Try hard to pretend everything is fine.
Unprocessed emotions accumulate in the subconscious, forming a layer of destructive energy. Splashes of this energy are manifested either in attacks on others, or in aggression towards oneself (auto-aggression). A person gets sick, gets into trouble, embarks on the path of self-destruction. Why this is happening, he does not understand.
To avoid such consequences, learn to have a dialogue with emotions. Every emotion is not random, it indicates an unmet need. A certain situation prevented us from getting what we wanted, in response to which an experience appeared. Thus, emotion is a consequence. By fighting this consequence, we turn away from our needs and leave a smoldering conflict inside.
So how can you work with emotions? Methods of regulation are divided into three groups: response, suppression and transformation. Responding is the most productive way, although the most difficult. Transformation comes easier, and suppression is a simple science at all.
response emotions implies their awareness, acceptance and discharge. First, the emotion is named, then the method of analysis reveals a hidden need, a way is sought to satisfy it. Satisfying a need leads to a discharge of emotion and peace of mind, the problem disappears.
It takes a certain amount of courage to respond to emotions. Feeling the acuteness of the experience is scary, acting actively, taking care of your needs is awkward. Not surprisingly, many want to avoid this. However, such work contributes to personal development.
Many people view self-care as selfish or weak. Because of this, some needs can be crowded out, considered a whim. To find such needs, analyze the content of your dreams and fantasies. What do you like to imagine, what do you dream about?
Photo: mental-health-center.com Also pay attention to what situations cause you boredom, that is, a lack of interest. If you are often bored, then you are ignoring your true interests. Try to find them. If some boring activity is inevitable, it is worth looking for interesting moments and important meanings in it.
You can react to both current and old emotions. Past situations can hold you captive for years, causing a lot of pain. Consider if you have any. It is possible to respond to unfinished emotions through mental immersion in the situation. You need to conjure up all the circumstances, noting the experiences that arise. Repeat several times until emotions subside.
You can also simulate the situation in the form of a role-playing game, it will be even more effective. True, for such an exercise you will need the help of a psychologist or loved ones. They will portray key characters from your situation. By using role playing you can relieve anxiety about the upcoming business, as well as give vent to dangerous emotions like anger.
Photo: linkedin The search for needs hidden under emotional reactions is facilitated by verbalization techniques. They involve saying the situation out loud or writing it down on paper. Verbalization also reduces the severity of emotions, which allows you to focus on the analysis of the problem.
When we talk to the person who caused the experience, this is verbalization. In particular, partners are encouraged to regularly talk about their emotions in order to achieve greater understanding. But sometimes it is impossible or undesirable to conduct a real dialogue. For such cases, there are numerous methods.
For example, you can write a letter about your experiences, and then come up with an answer to this letter, as if on behalf of the interlocutor. The technique of an empty chair is known, a person involved in emotions is designated as a chair. You can talk to him, you can hug him or beat him. With the help of this technique, a deep sense of guilt is worked out, strong emotions are expressed.
When using verbalization techniques to work through emotions, try to avoid judgmental and accusatory language. Instead, just state the facts. Take responsibility for your own reactions and also recognize that other people have the right to make their own choices. Respect this choice.
Art therapy refers to acting out - an appeal to works of art (music, visual arts, films, dance, reading). Empathy for the characters or the author contributes to the awareness of one's emotions, understanding their causes. For art therapy, works are selected that are consonant with the current emotional state. For example, sad music helps with anxiety and depression, while cheerful music only irritates.
There are many techniques for dealing with fear. They are based on real or mental immersion in a frightening situation. In other words, to overcome fear, you need to do what causes it. Therapeutic immersion should be long, allowing for a long enough experience of an acute attack of fear. This leads to a decrease in its intensity until its complete disappearance.
If fears are associated with unsuccessful behavior (for example, speaking in front of people makes the voice tremble), you can use the following technique. It is based on the fact that if you are afraid of something, it will definitely happen to you. The suggestion is to do the opposite: to try your best to make it happen.
Photo: pinsdaddy.com For example, if you are very afraid of blushing, you will definitely blush. If you start thinking every time something like: “Well, now I’ll show them how well I can blush, now I’ll turn purple properly,” and you will try to cause a rush of blood to your face by an effort of will, nothing will come of it. The fear of blushing will gradually pass. Here's an interesting paradox.
Transformation of emotions- this is a change in one's internal state by replacing one emotion with another. That is, the need is not satisfied, it is simply abandoned and replaced with a new one. This method of regulation is relevant if a person does not have the opportunity or desire to influence solution.
The mundane advice to find the positive in everything is nothing more than a method of transforming emotions. A positive reassessment of the situation will help to find its advantages and benefits. If not for yourself, then for other people. When negative emotions causes someone's act, you need to try to understand and accept the position of this person. You can look for a positive in the truest sense of the word: note the comical and ridiculous moments in the situation that happened.
Photo: youqueen.com Changing the attitude to the problem is also a transformation of emotions. You can reduce its significance for yourself according to the principle “I didn’t really want to, there are more important things.” It helps to realize that many people are in a much worse situation. You can also cheer yourself up with memories of successes in other areas.
If the uncertainty of the situation worries, one must either find out more information or imagine the worst possible outcome. After that, assess the likelihood of such an outcome and think over a plan of action in case of its occurrence. You will be prepared for the worst, making it easier to perceive the real outcome.
There are written techniques for transforming emotions, as well as for reacting. With the difference that they do not lead to a discharge of experience, but to a change in attitude to the situation. Let's say there was a person in your life who brought you pain, and you would like to forgive him. Getting in touch with him is unacceptable for you. In this case, you can use the Five Columns technique.
Think of a conflict situation. Divide a sheet of paper into five columns. First, write down the emotions that you experienced then, as well as the accompanying bodily reactions. In the second column, put the thoughts that have arisen: about yourself, about the other person, and about the situation as a whole. In the third - what needs and desires remained unsatisfied. In the fourth column, write down the negative results of the conflict: where you went wrong, what thoughts and feelings you had were wrong. Fifth - positive: at what point did you choose correct behavior responded appropriately.
Having this visual material, it will be easier for you to rethink the situation. Focus on the positive effects, overestimate the negative ones. Think about what was the lesson in this situation. Try to understand the motives of the person who caused the unpleasant emotions. Find his benefits, recognize that his position has a right to exist. Think about the benefits of not having those needs met.
Suppression of emotions This is the last group of methods of regulation. They are popular because they do not require much effort. Few people are enthusiastic about solving problems, it is much more tempting to avoid this unpleasant work.
The principle of operation of these methods is the displacement of emotions into the subconscious. As already mentioned, dangerous energy accumulates as a result. Part of this energy can be discharged through physical activity: with strong experiences, the desire to move arises by itself. As a result, the sharpness subsides, but the awareness of needs, as well as their satisfaction, still does not occur.
You can use physical activity to “cool down” a bit, to gain composure. In this state, working on the problem will be much easier.
Photo: www.rugbymethod.com Physical self-regulation has the same effect. This is meditation breathing techniques, autogenic training, tension-relaxation of the body. These techniques relieve muscle clamps caused by unpleasant emotions, but do not solve the problem. But the head clears up for further work.
Self-suggestion refers to the suppression of emotions. It temporarily improves well-being and gives the illusion of control. Phrases like "Now I'm really happy" are suggested. A person enters a positive mood, but not more than 15 minutes.
Switching to extraneous affairs is also an escape from emotions. This strategy is often advised by women's magazines. It is proposed to do something pleasant: go for a massage, shopping, just sleep. The desire to switch can be seen during an unpleasant conversation. We are drawn to something to look at: the view from the window, the surroundings. I want to find myself an extraneous occupation: pour water or coffee, smoke.
Photo: bioflex.ch You can take your mind off your worries by watching a movie or listening to music. In this case, something entertaining is chosen, and not consonant with the emotional state (as in art therapy). The same purpose is served by the use psychoactive substances.
And the suppression of emotions are the defense mechanisms of our psyche. They are designed to protect the psyche from traumatic experiences, but do not contribute to constructive work with them. Here are some of them: shifting responsibility for one’s thoughts and actions, looking for a “scapegoat” to vent emotions, refusing to accept the situation (for example, the death of a loved one), infantile behavior, identifying oneself with a stronger person to reduce anxiety.
So, suppression of emotions is a seductive but dangerous way of regulating emotions. The effect of it is temporary, and unpleasant consequences can manifest themselves for a long time. For mental health, you need to analyze your emotional states. How to act, solve the problem or change the attitude towards it depends on the specific situation.
Ministry of General and Vocational Education
Sverdlovsk region
State budgetary educational institution
Sverdlovsk region
"Kamyshlov Pedagogical College"
Message
Topic:« Techniques and methods of regulation of emotions»
Executor:
student of 2DO group
Vilacheva Maria,
Korkina Elena
Specialty 44.02.01
"Preschool education"
Supervisor:
psychology teacher
Yakimova A.V.
Kamyshlov, 2018
Techniques and techniques for regulating emotions:
In a technologically advanced society, the role of emotions in the regulation of human activity is ignored and leveled, which leads to the loss of the ability to constructively experience them and the violation of mental and somatic health. In everyday consciousness, emotions are considered as a phenomenon that violates successful operation man in a competitive world, and therefore most people and popular literature actively impose methods of suppressing and ousting them. However, psychological theory and practice convince us that conscious and realized emotions contribute to the development of the personality and the fullest disclosure of its potential.
The Problem of Emotional Sphere Regulation in Psychological Literature is widely covered, but information about the methods, techniques and methods of regulation emotional states are scattered and unorganized. The issues of regulation and management of emotions were dealt with to one degree or another in foreign and domestic psychology by such scientists like:
Z. Freud, A. Freud (defense mechanisms);
F. Perls (awareness and response to anxiety, anger, resentment, guilt as the completion of unfinished business);
V. Frankl (overcoming fear by the method of paradoxical intention);
A. Adler, A. Beck, A. Ellis, R. Bandler and D. Grinder (cognitive methods for coping with adverse emotions);
J. Wolpe, T. G. Stampfl, R. E. Alberti and M.L. Emmons (behavioral fear therapy);
E. Fromm, K. Rogers, E. Shostrom, E. Melibruda, R.T. Bayard and D. Bayard, E.V. Sidorenko (comprehension, open experience, verbalization of emotions);
A. Lowen, K. Rudestam (emotional response in body-oriented and dance-movement therapy);
R. Lazarus and S. Folkman, R. Moos and J. Schaeffer, R. Fabes and N. Eisenberg, L.I. Antsyferova, F.B. Berezin, R.M. Granovskaya, I.M. Nikolskaya, D. Libin and A. Libina (stress coping strategies);
G. Selye, B. Kolodzin (overcoming distress);
I. Yalom, R. May, G. Feifel, R. Connor (overcoming the fear of death, guilt, anxiety);
L. Berg-Cross (overcoming anger, anxiety, sadness in marital relations);
K. Izard, E. Gelgorn, G. Rubinshtein, M.M. Bakhtin (mutual regulation of emotions);
I. P. Pavlov, I. Schultz, E. Jacobson, E. Kue, R. Demeter (physical exercises, autogenic training, progressive muscle relaxation, self-hypnosis, breathing exercises as a regulation of emotional stress);
J. Altshuller, L.S. Brusilovsky (musical therapy for emotional disorders);
P. Salovey, D. Mayer, D. Caruso, P. Lafrenier, H.P. Ilyin, I.A. Pereverzeva, E.I. Golovakha and N.V. Panina (regulation, control of emotions);
C. Horney, W. Brautigam, W. Ehrhardt, S. Bourne, A.B. Kholmogorova and N.G. Garanyan, I.G. Malkina-Pykh (consequences of destructive control of emotions).
The most significant and interesting, from our point of view, works that have made an important contribution to solving the problem of emotion regulation are discussed below, and in detail - in the book. "Regulation of emotions".
Not only in ordinary consciousness, but often in applied psychology regulation of the emotional sphere is understood as its control and inhibition: careful concealment true feelings, a ban on their open expression, maintaining equanimity and calmness in any situations, disguising really experienced emotions with joy and pleasure in order to avoid rejection by others.
In contrast to the above stereotype, we believe that emotion regulation - this is the awareness of one's emotional experiences and their biologically and socially expedient use to achieve a goal and satisfy a need.
We proceed from the generally accepted understanding in psychology emotions as a subjective form of the existence of needs, necessary for assessing the ability of objects to satisfy the needs of the subject and intensifying activities aimed at satisfying them. Emotion regulation implies the application of knowledge about one's emotions to solve the problem that they signal, and involves the maximum possible external expression, the discharge of emotional states in constructive ways, i.e. in ways that do not violate the interests, rights and freedoms of other people. Emotion regulation is understood by us as the transformation of destructive emotions into constructive ones, i.e. contributing to the productive implementation of current or upcoming activities and communication.
We do not mean, speaking of the regulation of emotions, the control of their external expression, corresponding to public stereotypes, imposing a ban on open emotional expression, which is especially true negative emotions. We are also categorically opposed to understanding emotion regulation as suppression and repression, as well as their elimination without initiating activities aimed at solving the problem.
There are few classifications of ways to regulate emotions.
So, K. Izard identifies the following ways of regulating the emotional state:
a) the interaction of emotions - the conscious activation of another emotion, opposite to the one experienced, in order to suppress, reduce the intensity of the latter;
b) cognitive regulation - the use of attention and thinking to suppress or control unwanted emotions;
c) motor regulation - physical activity that reduces the intensity of emotional experience.
Many authors such as J. Rainwater, F.B. Berezin, N.V. Tseng and Yu.V. Pakhomov, A.I. Lunkov, N.N. Vasiliev, I.O. Karelina and others, simply list and describe ways of self-regulation of emotional states without dividing them into classes. For example, E.I. Golovakha and N.V. Panina offer separate ways of managing emotions in order to achieve emotional balance:
a) distribution as an extension of the range of emotional situations to reduce the intensity of experiences;
b) concentration as the concentration of emotions on one significant type of activity and the exclusion of unnecessary emotional situations;
c) switching as a transfer of emotional experience from an emotional situation to a neutral one, for example, the discharge of anger in an illusory situation.
Thus, most researchers describe and focus on individual methods and techniques of emotion regulation, in their opinion, the most effective, without generalizing them into a classification. The few classifications that exist are characterized by one-sidedness and focus on any one category of ways to change emotional states, most often suppression or positive interpretation. They do not cover all known this moment ways to regulate emotions.
The main criteria of our classification, unlike others, are:
1) satisfaction / non-satisfaction of a significant need;
2) solution / not solution of the problem as a source of dissatisfaction of needs;
3) reacting / not reacting emotions.
Although it is close to many classifications of coping, in it, the emphasis is on the processes that occur precisely with emotions, and the actual solution of the problem, and not on the cognitive processing of critical events and the intended solution to the problem.
Based on the above copings aimed at solving the problem, changing attitudes towards the problem and avoiding solving the problem, We propose the following classification of ways to regulate emotions:
I. Emotional response. Is the most optimal, since the emotion is recognized and discharged in activity aimed at solving a problem, or in indirect forms activity (communication, etc.), after which the subject proceeds to solve the problem. Discharge of emotion occurs physically or verbally. Emotional response reduces the intensity of negative emotions and can occur in one of two forms:
II. Emotional transformation. Inner world changes due to the constructive restructuring of emotions. Is a less optimal way, because an unwanted emotion changes to a desirable one, the attitude to the problem, to the emotional object changes, but the problem itself is not solved, the need remains unsatisfied, and there is no discharge of emotional tension. The need is satisfied illusory, actually remaining frustrated, and the emotional experience changes in isolation from the cause that gave rise to it - an unresolved problem. Emotional transformation is carried out in situations where the solution of the problem does not depend on the subject.
III. emotional suppression. The inner world is changing due to the non-constructive repression of emotions. Non-optimal way, because emotion is not reacted, but is forced out of consciousness into the unconscious. There is a departure from solving the problem, the problem is not resolved. As a result, suppressed emotions accumulate, which threatens with destructive forms of discharge, directed either at oneself (psychosomatic illnesses, addictions) or at other people (aggressive affects). Part of the energy mobilized by the primary emotion can find its outlet in indirect physical activity- sports, physical labor, while the very emotion generated by the problem is not recognized and the problem objectively remains unresolved, and the need remains unsatisfied. There is a rejection of one's own emotions, ignoring their evaluative and activation functions. Emotional suppression is more often used when the subject can solve the problem but refuses to do so than when the problem is objectively unsolvable.
Methods of emotional suppression distract from solving the problem, switch consciousness to another activity, “drive” the emotion “deep”. But there is also a positive argument in favor of emotional suppression: this kind of emotion regulation allows you to improve well-being and increase adaptive abilities, which is necessary for subsequent change in attitudes and problem solving. Knowing that he can at least partially control his feelings can in itself give a person a sense of self-control, which, in turn, increases his sense of security and well-being.
In this way, in emotional response, the needs of the subject are eventually satisfied; in emotional transformation, the subject abandons unsatisfied needs and chooses new needs; in emotional suppression, the needs remain unsatisfied.
There are methods of emotional regulation of an intermediate nature e.g. explosion technique, decatastrophization technique, humor. So, humor and laughter as an emotional transformation is a ridicule of an emotional event, a search for something funny, cheerful in it, bringing it to the point of absurdity and absurdity. Humor and laughter as emotional suppression - diverting attention to something funny, which in its content has nothing to do with the emotional event, is not connected with it in any way.
Emotional response:
1. Solution- search for a way out of a critical situation, development of an action plan and its implementation in the form of specific active actions aimed at overcoming the stressor;
2. Art therapy, using the perception and creation of works of art and including music therapy, bibliotherapy, fairy tale therapy, therapy fine arts, film therapy, dance therapy, etc. The subject identifies himself with the heroes of the work of art, their emotional experiences or the emotional experiences of the author, empathizes with them and thereby achieves emotional response.
3. Crying wherein naturally sadness and grief are expressed. If a person chronically forbids himself from crying and sobbing, holding them back by voluntary contraction of the diaphragm, he is not freed from his sadness, he cannot do away with it; he can't even clearly remember what loss causes his sadness. 15 minutes of crying is enough to defuse excess tension. At the same time, crying should not be excessive, i.e. interfering with communication with others. In the latter case, you need to learn how to control yourself, get distracted and, most importantly, structure crying, i.e. set a time limit for tears.
4. Awareness and experience of emotions. Understanding one's feelings helps a person recognize their needs, solve their problems, and live a contented life. To get rid of unwanted feelings, you need to accept them, express them and thereby defuse them:
Awareness of bodily sensations, postures, muscle tension, facial expressions.
A visit to an art gallery with a consistent focus on each painting and the emotion it evokes.
Completion of unfinished business and awareness of avoided emotions perceived as unwanted. The incompleteness of old experiences prevents the initiation of new activities. Therefore, it is necessary to complete these painful episodes by re-experiencing them in the imagination, discovering additional details and emotions associated with them, re-experiencing them, describing what is happening in the present tense, saying aloud and listening to words that pop up in fantasy, imagining a conversation with those who caused incomplete feelings. . The emotional situation should be reproduced several times until the old feelings are outlived.
Using boredom and daydreams to realize their repressed needs. Boredom should be recognized as a result of the loss of the emotion of interest in phenomena outside world and tabooing emotional experiences and activities considered undesirable. Getting rid of boredom involves doing interesting things. Real interests and repressed needs can be discovered through the analysis of dreams and fantasies. It is necessary to recognize an uninteresting, but obligatory activity as such, and find interesting moments and additional meanings in it.
5. Verbalization of emotions. Speaking, describing aloud or in writing one's emotional experiences and the reasons that caused them in communication with another person, a group of people or oneself. Being expressed in the word and being the object of close observation, negative feelings tend to weaken and disappear.
The following methods of verbalization of emotions are possible:
Consistent reproduction of an emotional situation in the imagination and pronunciation of all the thoughts that arise in this case aloud.
Technique "empty chairs". The subject conducts a dialogue with his own emotional experiences, which are represented by an imaginary interlocutor on an empty chair. He alternately speaks on behalf of his own position, then on behalf of his feelings. Chairs allow you to give vent to emotions, they can be pushed, beaten, hugged, kicked.
Technique "I-message". The message to the partner begins with the pronouns “I”, “Me”, “Me”, then the emotions experienced are called, the partner’s act is described that contributes to the appearance of these emotions, and, finally, in a positive form (in the form of an affirmation, not a denial), requests are listed, wishes or requirements for a partner. If requests and demands are not met, sanctions are assigned and then implemented, which must be realistic and meaningful for the partner.
Writing letters, poems, stories. A special case is the “Letter of Love” technique proposed by D. Gray, designed to constructively express and reduce the intensity of anger, fear, sadness and guilt in marital relationships and thereby create conditions for experiencing love. In a love letter addressed to a spouse, it is recommended that in several sentences (for each emotion), first express anger, then sadness, then fear and guilt, and finally love. The postscript communicates their needs and the expected actions of the partner. Then you need to answer your own letter.
Debriefing technique, designed to effectively express negative emotions that arise in marital and extra-family interpersonal relationships. Debriefing involves daily communication between partners, during which they discuss issues that are important to them, incl. and intimate. During such a conversation, each partner talks about what happened during the day. To carry out a debriefing, partners need to take time to remember and discuss with each other the trials, failures, and joys that were during the day. The duration of the debriefing can vary from one minute to an hour or more, but generally such a conversation lasts for 15-30 minutes.
6. Fear response:
a) flood technique- immersion in a real frightening situation for 1-1.5 hours and experiencing fear until it decreases or disappears;
b) paradoxical intention- Purposeful and exaggerated implementation of unsuccessful behavior that causes fear.
Emotional transformation:
These are cognitive techniques aimed at changing thoughts, beliefs, images arising from emotional events without changing their causes. In predicaments life situations, in which it is impossible practical actions, you can use the following verbal behaviors aimed at working through the problem.
Positive reassessment of a critical situation and an opponent:
a) rethinking a negative event, discovering its merits, successes and benefits;
b) a positive change in the perception of the opponent, understanding of his motives, finding among them approved ones;
c) ridiculing an emotional event and / or an opponent, presenting them in a funny and ridiculous way;
d) assessment of a negative event as a fair payment for the actions taken or proposed; e) emphasizing the positive consequences of their problem for other people.
Alternative interpretation of a difficult situation:
a) a decrease in the significance of the problem, a weakening of one's motivation, a decrease in the level of claims;
b) choosing other goals or ways to achieve the goal in case of failure, learning new skills;
c) search for material, emotional, informational assistance, incl. turning to religion;
d) comparing oneself with other people who are in a worse position;
e) remembering your successes in other areas;
f) comparison of the real outcome of the event with a much worse invented version of it.
Mental immersion in a threatening situation:
a) desensitization- mental representation of frightening situations in order of increasing intensity in combination with relaxation;
b) explosion technique- representation of a terrible situation for 1-1.5 hours without relaxation, experiencing intense fear until it weakens; c) decatastrophization - imagining the worst possible outcome of a future threatening situation, assessing its probability and presenting ways to resolve it
Technique "Five columns", aimed at cognitive processing of the problem and discharge of anger caused by the aggressor. It allows you to talk about the problem in the course of communication with yourself. Implemented after completion stressful situation when it is impossible to constructively resolve the problem in order to change the attitude towards the problem, its positive restructuring. The proposed technique is used in cases where the subject does not consider it appropriate to solve the problem or considers it impossible. The technique is suitable for processing past unresolved interpersonal conflicts.
To change your attitude to the situation, you must fill out a special sheet with five columns:
A. Emotions. Recognize and write down the emotions that arose during a stressful situation. Awareness of emotions is helped by questions: “what did I experience?”, “what did I feel?”, “what happened to me?”, “how did I react?”. To understand your emotions, it is also useful to remember your motor and expressive changes - muscle reactions, changes in voice, facial muscles and other non-verbal acts.
B. Thoughts. Recall and write down the thoughts that came to mind in the process of stressful communication. It is recommended to divide thoughts into three categories: 1. thoughts in relation to oneself. 2. thoughts in relation to the partner who caused the aggression. 3. thoughts in relation to the situation or third parties. Awareness of thoughts is helped by questions: “what did I think at the same time?”, “What did I imagine?”, “What were my feelings?”, “What thoughts came to my mind?”.
B. Needs. Recognize and write down your desires and interests that turned out to be unsatisfied as a result of a stressful situation. Awareness of needs is helped by questions: “what my aspirations were prevented by this situation and this person?”, “What could I get and did not get?”, “What is my goal?”, “What are my interests and rights violated in this situation?”, "What do I want to get in the end?".
D. Negative side of the problem. Record negative results - behavioral errors, irrational thoughts and feelings.
D. The positive side of the problem. Write down positive outcomes - good behavior, achievements in thoughts and feelings, constructive ways of responding.
The differences between the technology we offer and the column technology created by A. Beck are:
firstly, in the divergence of their goals: A. Beck's technique is aimed primarily at changing beliefs, and ours is aimed at emotionally reacting to an unfinished situation that caused anger, which is forbidden for open manifestation;
Secondly, in the presence in our technique of analysis of the needs of the client and the assessment of his behavior in a critical situation as useful or harmful in A. Beck.
Emotional suppression:
1. Regulation through another emotion, attention and thinking. A person makes a conscious effort to activate an emotion opposite to that experienced in this moment, and thereby suppress or reduce its intensity. A special case is the method of changing the mood. It consists in the fact that clients read statements like: “I feel really great”, “I feel great joy” and try to “enter” the proposed emotional state. Laboratory research showed that this method is effective, but short-term, because, although the mood changes in 67% of the subjects in better side, but the elated mood caused does not last long, about 10-15 minutes.
2. Distraction. By using volitional efforts consciousness is directed to thinking about extraneous objects and situations, and not about emotional circumstances. Distractions include daydreaming and sleeping, avoiding an emotional situation, avoiding an opponent, and conflict situations, drinking water, looking at the surroundings, etc.
3. Switching. Consciousness is directed to some interesting business (reading books or periodicals, watching movies or TV shows, computer games, hobbies, etc.) or to thinking about upcoming activities.
4. Motor regulation, physical discharge. The implementation of physical activity that reduces the intensity of emotional experience with the help of fast sweeping, intense movements (sex, sports, useful physical work, physical games, walking, dancing).
5. Relaxation. Muscular relaxation resulting from voluntary effort. Includes meditation, progressive muscle relaxation, autogenic training, self-hypnosis, visualization, breath control, showering/bathing, counting to ten, smiling, laughing, joking, etc.
6. Defense mechanisms. For example, rationalization as a reduction in the significance of an emotional event by giving it less value; projection as a transfer of one's own negative emotions, initially directed against oneself, onto other people; the formation of a reaction when a socially disapproved emotion is replaced by the opposite, etc.
7. Substance use(alcohol, drugs, antidepressants, tranquilizers, etc.).
Our classification is the result of integration research by other authors, analysis of existing scientific literature on the problem of regulation and control of emotions and feelings, according to which there is a lack of convenient and easy-to-use classifications for applied purposes of regulating emotional states.
Also classification summarizes the author's own consulting, training and educational experience. In our practice of psychological counseling, personal growth training, interpersonal conflict resolution, there is often a request from clients to discuss and learn ways to cope with emotions of anger, sadness, fear. Most often, the problems of getting out of depression about parting with a loved one or divorce, overcoming social fears and gaining confidence in interpersonal relationships, constructive expression of anger and aggression, resentment and irritation, weakening the emotional stress that accompanies professional difficulties, searching for the meaning of life, personal development and gaining independence, etc. A qualitative analysis of our experience shows that in the course of coping with frustration emotions, clients more often use methods of emotional suppression, less often - emotional transformation and almost never use emotional reaction.
Summarizing all of the above, it can be argued that the most common way of emotional regulation is emotional suppression due to the attitude that has developed in society towards emotions as a negative mental phenomenon that requires restraint, repression, and is forbidden for open expression.
Bibliography:
From the Internet:
Milova Julia. Techniques and methods of regulation of emotions. URL: http://www.b17.ru/article/2093/ (date of access: 02/18/2018).
Book, textbook:
Izard K. E. Psychology of emotions. St. Petersburg: Peter, 2003.
Ilyin E.P. Emotions and feelings. St. Petersburg: Peter, 2002.