Some people believe that as soon as an emotion arises, they must reduce its intensity by suppressing it, blocking it, or diverting their attention. Others try to intensify the emotional state at all costs. It is also not uncommon to hold the belief that the emotion will last indefinitely. These beliefs about emotions can hinder the acceptance of emotions and experiencing them fully, even the unpleasant ones. Changing these beliefs can be aided by practicing mindful experiencing of emotions, as if they were waves. Emotions are like waves – they change their intensity, rise, and fall. They pass with the passage of time if we don’t block them and sustain unhealthy strategies. We can ride the wave of emotions, observing this experience, just being with it. It’s helpful to use imagination, especially in the initial attempts.
• Experience the emotion as if it were a wave.
• Take a step back and simply notice it. Don’t try to fight or block it. Don’t try to cling to it tightly.
• Allow the emotion to intensify, knowing that it will surely subside.
• Free yourself from the need to fight.
• Breathe “into it.”
• Relax. Flow with the wave.
Cognitive-behavioral therapy and dialectical behavior therapy often employ similar methods in working with emotions. Experiential work with emotions allows for changing beliefs about emotions and developing skills for their healthy regulation. If you need support in working with emotions, at Integra Mente Centrum Terapii Poznawczo-Behawioralnej, our therapists will help you understand, manage, and regulate emotional states more effectively.
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