We all experience difficult emotions from time to time. Whether it’s fear, sadness, anger, or frustration, these emotions can be overwhelming and triggering to the limbic system. So, how do we handle them in a way that supports our healing journey?
First, let’s understand what happens in our brain when we face difficult emotions. Our limbic system, which is the part of the brain involved in our emotional and stress responses, can become overactive. This overactivity can keep us stuck in a state of fight or flight, making it hard for our bodies to find calm and to heal.
And I get it…difficult emotions feel uncomfortable and can trigger feelings of fear. But when we react to difficult emotions with fear or avoidance, it can reinforce this overactivity in the limbic system. It’s like telling our brain that these emotions are threats, which keeps us stuck in a stress response.
I see a lot of suggestions on how to deal with these difficult emotions. Some methods involve ignoring them or telling them to stop, which often just pushes them further underground and increases our fear of them. Other approaches suggest letting the emotions run their course without doing anything, but this can keep us stuck in a loop of overwhelm, filled with adrenaline and cortisol, keeping us in a state of fight or flight. Using self-directed neuroplasticity gives us the ability to manage and work through our emotions, strengthening our resilience without shutting them down or letting them run rampant.
So, how can we use self-directed neuroplasticity to move through these emotions? Here’s a simple, yet powerful approach.
Step one: Notice and acknowledge your emotions. This means taking a moment to become aware of what you’re feeling. You might say to yourself, “I feel anxious” or “I feel angry.” And notice where you feel it in your body. Is your heart pounding? Is your chest tight? Naming the emotion and identifying its physical presence helps bring it into your conscious awareness, which is the first step in managing it.
Step two: Lovingly set these emotions aside. This might sound counterintuitive, but it’s about creating a mental space where you acknowledge the emotion without letting it take over. Try imagining the emotion rather than inside you, picture it outside of you. I like to picture wrapping it up in a pretty box and setting it on an imaginary shelf. Or you can imagine the emotion like it’s on a movie screen rather than inside you. Again, from a place of compassion and love. You can mentally tell these emotions, “I see you, I appreciate you, and I will come back to you later.”
Step three: Revisit the emotion. Once you’ve set the emotion aside and feel calmer, take a moment to revisit it. Sit with it for a short time and observe it. If it starts to become triggering again, lovingly set it aside once more. The idea is to take baby steps in being present with the emotion from a place of love and compassion. Over time, this practice helps you process the emotion fully without being overwhelmed by it.
When we approach our emotions with love and compassion, rather than fear, we begin to retrain our limbic system. We’re teaching our brain that these emotions are not threats, but part of our human experience. This shift can reduce the overactivity in our limbic system, helping us move out of fight or flight and into a state of calm and healing.
This process takes time and practice, but it’s incredibly empowering. By learning to notice, acknowledge, set aside, and revisit our difficult emotions with love, we befriend our limbic system. We guide it towards finding calm and resilience, which can significantly impact our healing journey.
Remember, this isn’t about ignoring or suppressing your emotions, or about letting them run rampant. It’s about approaching them with a sense of curiosity and compassion. When you can view your emotions as something external, like on a shelf or on a movie screen, it allows you to observe them without being overwhelmed by them. When we do this, we create a safe space for our emotions to exist without taking over.
So, the next time you find yourself facing a difficult emotion, take a moment to notice and name it. Acknowledge it with love, and gently set it aside. Visualize it outside of you, like on a shelf or a movie screen. When you’re ready, revisit the emotion and sit with it for a moment. If it becomes overwhelming, set it aside again, with love and compassion. Trust that you’re creating a healthier response pattern in your brain, one that supports your overall well-being and healing.
If you would like to learn more about neural retraining, or if you have questions about your neural retaining practice, feel free to reach out. I offer a free 30 minute discovery session and I’d love to meet with you.
I’m here to support you on your path to wellness so you can create a balanced state where true healing can take place.
