EMOTIONS: A DIVE

Managing our emotions is a capacity that is learned and developed throughout life, with the experiences that arise every day. Currently, we hear about the importance of regulating emotions for the stability of our emotional, mental and physical well-being, as guided by behavioral experts.

Charles Darwin, the English naturalist and biologist known for his research on the origin of species, is considered one of the pioneers in the scientific study of emotions. In his work "The Expression of the Emotions in Man and Animals" of 1872, he launched the idea that emotions are universal and have a biological basis.

The understanding that followed about what the primary emotions are is often due to the psychologist Paul Ekman, born in the USA in the last century, and his research on the facial expression of emotions.

The primary emotions are: joy, fear, sadness, disgust and anger. Ekman added the surprise as the sixth primary emotion.

Primary emotions differ from feelings in way they are more immediate and automatic emotional responses to stimuli, while feelings are the subjective and conscious experience that can arise from these primary emotions and involve a more complex interpretation of events and our inner state.

For neuroscientist Rosana Alves, all emotions have functions.

Joy helps to repeat what is good for us, fear makes us fight or run away from danger, sadness shows what is important, anger motivates us to defend what matters and disgust leads us to check if there are risks.

Only recently have children been taught what our emotions are and what to do with them. If the child is not taught or is repressed by his caregivers not to express his emotions, as an adult he will suffer the consequences.

Work authored by Brazilian Renato and Marina Caminha (@martri_regulacaoemocional), an adaptation of the authors' book Emotional: The Dictionary of Emotions (Sinopsys Ed.), gives clear examples of the multiple aspects of the five primary emotions:

JOY : euphoria, happiness, positive vibes, excitement, contentment, enthusiasm, pride

SADNESS : melancholy, tiredness, negative vibes, frustration, unhappiness, helplessness, demotivation, guilt, laziness, disappointment, hurt, abandonment

ANGER : enmity, anger, fury, rancor, hatred, irritation, envy,

DISGUST: repulsion, repudiation, nausea, dislike, arrogance, renunciation

FEAR : dread, terror, astonishment, anxiety, despair, concern, anguish, jealousy, fear, apprehension, helplessness, fragility, shame, vulnerability.

Many other feelings can be added. The creator of the NVC process, in his book Living Nonviolent Communication discloses list of the

"How do I feel when...

My needs are met: amazed, moved, full of energy, fulfilled, inspired, fascinated, optimistic, proud, relieved, stimulated, surprised, grateful, touched, confident and

And when...

My needs are not met: angry, bothered, confused, disappointed, embarrassed, helpless, desperate, lonely, impatient, angry, nervous, overloaded, uncomfortable, sad.

Joe Dispenza, author, educator and researcher in the fields of epigenetics, neuroscience and quantum physics, based on scientific investigations he mentions in his books, draws attention to the reality that our feelings create thoughts and these create feelings. For example, if I have a thought of fear, I will start to feel afraid.

In this sense, the stimuli that trigger in us the emotions come both from the external environment and from our inner environment.

Once we are aware of our emotions and know how to name our feelings, managing them will be a practice to be developed through various processes that psychology, social science, neuroscience, among other scientific paths offer. These are techniques and strategies that the individual can choose according to the most appropriate to help him in this process.

We will find more emotional stability when talking to friends or family, writing a diary or practicing some form of artistic expression.

Relaxation techniques such as deep breathing, meditation, yoga or physical exercises can contribute to calming the nervous system and reducing the intensity of emotions.

Changing the way we are thinking about the situation that detonated the intense emotion or temporarily distancing yourself from the charged situation can lighten the mind and allow a more balanced approach.

The acceptance of unpleasant emotions as a natural experience of our humanity can reduce the negative effects of the emotional charge.

James J. Gross, a psychologist and professor at Stanford University in the USA, has jobs in this area of emotional regulation.

Augusto Cury, best-selling Brazilian psychiatrist, has books on the subject that go far beyond self-help.