CHAPTER 6 Flashcards
brain and emotions
It is a subjective state of mind. It can be reactions to internal stimuli (such as thoughts or memories) or events that occur in our environment.
Emotion
It is a state of mind that predisposes us to react a certain way.
mood
Our emotions are controlled by a group of brain structures called the _______ _______.
Limbic System
The _____ ______ releases chemicals which spur on our emotional states. The type of emotion we feel depends on which chemicals have been released.
limbic system
For example, the hormone_____allows us to experience feelings of love.
oxytocin
Emotions not only reflect our mental states—they also alter our ______ and functioning.
body chemistry
For example, when we feel fear, our ______ _______ _______ activates. Our pupils dilate, our heart rate goes up, and we may start sweating
sympathetic nervous system
Conversely, our bodily states can also affect our emotions. If you are angry or afraid, you can take deep breaths to activate the _____ _____ ______. This system slows your heart rate and helps you calm down.
parasympathetic nervous system
Scientists have discovered that our emotions are often caused by our ______.
thoughts
Scientists have found that sometimes your brain can trigger an emotion _________. This means that your brain might notice something in your situation and trigger an emotional reaction, all without you even noticing it.
unconsciously
Things that your brain does without you knowing about it.”
“unconscious processes”.
it is important
to first decide if your emotions
match the current situation.
Emotional reactions can be
helpful when they happen in the
right situations.
To figure out
how to respond
Scientists have found that
_____ _____ ______ (this
means doing what you are scared of) is one of the best ways to make
your fears go away.
approaching your fears
Psychologist Robert Plutchik put forth
a “_______ __ ______” that worked
something like the color wheel
wheel of emotions
Gaining control over your emotions
will help you become ______ ______.
mentally
stronger
Managing your emotions isn’t the
same as _______ them. Ignoring
your sadness or pretending you don’t
feel pain won’t make those emotions
go away.
suppressing
In fact, ____ ____ ____ are likely to get worse over
time. And there’s a good chance
suppressing your feelings will cause
you to turn to unhealthy coping
skills–like food or alcohol.
unaddressed emotional
wounds
It’s important to ____ ____ ____ while also recognizing that
your emotions don’t have to control
you.
acknowledge your
feelings
three ways to gain
better control over your mood:
Put a name your emotions. Keep
in mind you might feel a whole
bunch of emotions at once–like
anxious, frustrated, and
impatient.It can also help
you take careful note of how
those feelings are likely to
affect your decisions.
Label Your Emotions
three ways to gain
better control over your mood:
Consider the emotional filter
you’re looking at the world
through. to develop a more
realistic view.
If you find yourself dwelling
on negative things, you may
need to change the channel in
your brain. A quick physical
activity, like going for a walk
or cleaning off your desk, can
help you stop ruminating.
reframe your
thoughts
three ways to gain
better control over your mood:
When you’re in a bad mood,
you’re likely to engage in
activities that keep you in that
state of mind. Isolating
yourself, mindlessly scrolling
through your phone, or
complaining to people around
you are just a few of the
typical “go-to bad mood
behaviors” you might indulge
in.
Engage in a Mood
Booster
three ways to gain
better control over your mood:
Managing your emotions is tough at
times. And there will likely be a specific
emotion–like anger–that sometimes
gets the best of you.
But the more time and attention you
spend on regulating your emotions,
the mentally stronger you’ll become.
You’ll gain confidence in your ability to
handle discomfort while also knowing
that you can make healthy choices that
shift your mood.
Keep Practicing Your Emotional
Regulation Skills
Emotions are not the same
thing as _____
moods.
In many cases, a _________ _____
can help individuals control distressing
emotions. In therapy, individuals can learn
how to recognize when feelings are
clouding their judgment and bring those
emotions down to a manageable level
compassionate counselor
