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Emotional Flooding
- Americans are emerging from the pandemic more stressed out and reactive than ever.
- Emotional flooding is an automatic physical and mental response to an unexpected negative reaction by another, usually a close person, an encounter we can perceive as a threat.
- Beyond hurting personal relationships at home and creating all kinds of difficulties out in the world, emotional flooding significantly impairs decision making.
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The Challenge Of Staying Aware: Counting To 30
Imposing a 30-second response delay on everyone reduced aggression significantly, but only when there were negative consequences (having to perform a task) to being aggressive.
Counting to 30 only works when you have the self-awareness to understand your reality, and it can be challenging during emotional flooding.
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Observe Your Feelings
Sit quietly and think about the feelings you are experiencing.
Then, say to yourself, "I am not this anger. It will not manage me or make my decisions for me." This metacognition will leave you calm and empowered.
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Write It Down
Managing your emotions is like home improvement: You can teach yourself to do a lot of it well, but it's best to get some professional assistance when the job is particularly tricky.
Journaling is one of the best ways to achieve metacognition, which in turn creates emotional knowledge and regulation, which provide a sense of control.
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IDEAS CURATED BY
Devin Lee's ideas are part of this journey:
Learn more about psychology with this collection
How to focus on the present moment
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How to reduce stress and anxiety through mindfulness
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