Emotions as messages: Understanding, Expression and Inclusion

"Man, unknowingly, composes his life according to the laws of beauty, even in moments of the deepest despair." Milan Kundera

Emotions are an integral part of the human experience and affect the way we think, behave and interact with the world around us. Through them we can externalise parts of our inner worlds.

Although we often divide emotions into 'positive' and 'negative', in reality they all have functional value and play an important role in our adjustment (Ekman, 1999). However, we sometimes find it difficult to recognise, accept or express our emotions, which may increase our experience of psychological distress.

What are emotions?

Emotions are complex psychological and physical responses to environmental stimuli or internal thoughts and memories (Gross, 2015). They include cognitive, psychophysiological and behavioural dimensions, as they influence not only how we feel but also how we think and react (Scherer, 2005). The basic emotions (joy, sadness, anger, fear, surprise and disgust) are considered to be universally and biologically programmed (Ekman & Friesen, 1971). However, the way we experience and express them is influenced by culture, personal experiences and social norms (Mesquita & Boiger, 2014).

There are emotions that even in every family are more "permissible" than others and growing up we experience them more easily. If, for example, I am used to the family I grew up in getting the members to express their anger strongly and every time I express it, it is easier for me to experience anger whenever an unpleasant event occurs in my life, while on a deeper level this reaction may be connected to other emotions, rather less familiar to me, such as panic, anxiety, sadness, frustration, frustration, frustration, etc.

How do emotions benefit people?

Emotions are not random reactions, but basic mechanisms that help us to "digest" our experiences in the world, as well as to communicate and connect with other people. They also act as a compass for:

1. Our survival and adaptation: Fear protects us from danger, anger activates boundaries and assertiveness, while joy enhances the desire for social connection (Fredrickson, 2001).
2. Understanding of self and decision making: Emotions provide information about our needs and values, helping us to make better decisions (Damasio, 1994).
3. Our communication with other people: Expressing emotions facilitates understanding and connection with others (Van Kleef, 2009).
4. Our mental health: Acceptance and processing of emotions are associated with increased psychological resilience (Tugade & Fredrickson, 2004).

When are people prevented from experiencing and expressing their feelings?

Despite the importance of emotions, we often find it difficult to recognize or express them. Research suggests that this is probably related to:

• Early experiences: When we have grown up in environments where expressing emotions was not very acceptable we may tend to suppress our emotions (Gross & John, 2003).
• Fear of rejection or criticism: Some human societies tend to associate the expression of fear with the label of weakness, which tends to reinforce and generalize fear. Social stigma about vulnerability can lead to avoidance of emotional expression (Brown, 2012).
• Defence mechanisms: Suppressing or distorting emotions often acts as a protective mechanism against traumatic experiences (Westphal et al., 2010).

Suggestions for positive reframing of dysphoric emotions

If our (dysphoric) emotion is a message, we can read it in different ways and thus find the one that fits our narrative, serves us and makes sense to us.

Emotion reframing is a cognitive strategy that helps to change our perspective on an experience to reduce emotional distress (Beck, 2011). Some practical techniques include:

• Acceptance and awareness: Instead of avoiding or suppressing an emotion, we acknowledge and accept it as part of our experience (Hayes et al., 2006).
• Mindfulness (Mindfulness): Observing emotions without criticism helps to reduce their intensity (Kabat-Zinn, 1990).
• Change of interpretation: Instead of seeing fear as a weakness, we can see it as a sign that we care and that we have room for growth.
• Development of self-compassion: Self-empathy reduces self-critical internal dialogue and enhances psychological flexibility (Neff, 2011).
• Focus on growth potential: Instead of seeing sadness as a dead end, we can recognize it as a sign that something matters to us and use the experience for personal growth.

To utilize these techniques obviously does not mean that we diminish the value of an emotion, but that we consider it equally important to engage with it and include it in our world in a way that suits us, in order to create deeper, authentic connections with ourselves and others.

Bibliography

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