New Research highlights teh Power of Naming & Regulating Emotions for Improved Well-being
NEW YORK – feeling overwhelmed by emotions? Experts now emphasize a simple, yet powerful, technique for navigating difficult feelings: accurately naming them, then actively regulating them through healthy outlets. This approach, championed by Yale’s Emotional Intelligence center and leading psychologists, is gaining traction as a key component of emotional well-being.
According to Marc Brackett, a psychologist interviewed for a recent report, a crucial first step is identifying precisely what your feeling. Often, we simply experience a general sense of unease, rather than pinpointing the specific emotion at play. to aid in this process, Yale’s Emotional Intelligence Center developed the free application, How We Feel, which provides 144 different words to describe feelings – including nuanced terms like “excluded,” “committed,” and “dejected” – alongside their definitions. The application draws inspiration from the emotions wheel created by psychologist Robert Plutchik.
Once an emotion is identified, the next step is finding a healthy way to process it. Brackett stresses the importance of not suffering in silence. “Our trend when we are worried is ruminate and fall by spiral,” he explained,”what is never useful for facing our feelings.” He recommends talking to a friend, a pet, or seeking any supportive connection.
Though, healthy emotional regulation doesn’t always require another person. Solo activities like listening to music or journaling can also be effective. Brackett describes journaling as “a different way of talking to a close friend,” offering a path to clarity and viewpoint.
Beyond expression, actively regulating emotions is vital. Experts suggest a range of strategies, including physical activity like walking or yoga, spending time in nature, engaging in creative pursuits like weaving or woodworking, or simply retreating to a personally comforting space. Deep breathing exercises, as recommended by Gunnia, are also a powerful tool for reducing stress and grounding oneself in the present moment.
Furthermore,shifting focus outward by helping others can be surprisingly beneficial. Brackett refers to this as “prosocial regulation of emotions,” noting that connecting with and caring for others can alleviate personal anguish.
Ultimately,learning to regulate emotions leads to a more fulfilling life. As the research concludes, those who master this skill report feeling less alone, living more fully, and experiencing greater overall satisfaction. And, as Gunnia assures, finding what works for you – even if it’s processing emotions in a neighborhood supermarket – is perfectly acceptable. “If you work, great, whatever it works,” he concluded.
