So, okay, you’re still down. Try and get more specific. What, exactly, is the bad feeling you have? Anger? Stress? Sadness? Loneliness? Neuroscience says that just giving your darkness a name defuses it.
Author David Rock’s book Your Brain at Work: Strategies for Overcoming Distraction, Regaining Focus, and Working Smarter All Day Long explains:
“To reduce arousal, you need to use just a few words to describe an emotion, and ideally use symbolic language, which means using indirect metaphors, metrics, and simplifications of your experience. This requires you to activate your prefrontal cortex, which reduces the arousal in the limbic system. Here’s the bottom line: describe an emotion in just a word or two, and it helps reduce the emotion.”
Korb notes that fMRI studies support this idea, like one in which “participants viewed pictures of people with emotional facial expressions. Predictably, each participant’s amygdala activated to the emotions in the picture. But when they were asked to name the emotion, the ventrolateral prefrontal cortex activated and reduced the emotional amygdala reactivity. In other words, consciously recognizing the emotions reduced their impact.”
FBI negotiators use labeling to try and calm hostage negotiators, and it’s also an important tool in mindfulness.