The science of uncertainty & emotional regulation

Neuroscience studies and research in mindfulness has found that non-reactivity and emotional balance go hand in hand with the practice of labeling and describing our internal states – so we label it, we describe it, then we can regulate it?! Pretty great, right?! And these differing mechanisms of the mind support each other in helping to regulate and center us.

The mechanism of notation, journaling for example, teaches us the skill of labeling our thoughts to help balance our minds, but not constrain them with analysis. Where my over thinking analyzers at?! Using a feelings wheel (see picture above & access it here) certainly helps with this labeling of thoughts and emotions in a fuller and more meaningful way – let’s get beyond good/bad, mad/sad and into the full spectrum of our thoughts and feelings!

We can then learn that what felt like an unchangeable and distressing feeling can be observed and noted and we can come back to balance more readily. Thereby building and experiencing resilience.

You could think of it as taking a true step back and using your journal as a shield and sword at the same time – shielding you from the impulsive reactive way you may respond to a situation and allowing you to craft the most wonderfully measured and healthy response that serves you to best navigate the situation – you get to control the situation rather than it control you!

Jumping into uncertainty and sticking with it:

It’s all well and good to talk about labeling your thoughts and feelings, and leaning into this world of deep intense feelings and not only acknowledging them but naming the damn things! Especially if you have been ignoring them for a long time! And if this is your first foray into this, its pretty scary!

Here are some facts that will help calm your nerves:

• You have survived 100% of your worst, most embarrassing, and darkest moments and days;
• No one will read what you write – actually you may not even read what you write ever again;
• Words cannot hurt you (yes, it’s true, sticks and stones will break your bones, but words will never hurt you – at least the words you write to get all of your thoughts out and no one will ever read – they will not hurt you!);
• Labeling your thoughts and emotions helps with balancing your emotions and by extension helps you to respond to charged situations in a calm and measured manner rather than reacting in the moment in a hot and uncontrolled way.

So, you see – there is nothing to fear but fear itself… but what are you scared of or more importantly, why are you scared? Maybe write about it, journal on it – what it is, name it/label it, where it comes from and why its there and then observe as it reduces in size and seriousness!

Sounds like magic, maybe… or maybe it really works! Give it a go and see for yourself.

Be Well, Real Well,
Tracey xo