“If your emotional abilities aren’t in hand, if you don’t have self-awareness, if you are not able to manage your distressing emotions, if you can’t have empathy and have effective relationships, then no matter how smart you are, you are not going to get very far.” – Daniel Goleman
Emotions are powerful forces that have profound effects upon the course of our lives. We strive to obtain and maintain positive emotions. We are driven by negative emotions. And we are bored when we lack emotions. To some extent we can become a slave to our emotions unless we discover means to effectively deal with them.
Mindfulness appears to help to deal with our emotions. It has been shown to improve emotion regulation http://contemplative-studies.org/wp/index.php/2015/07/17/mindfully-get-a-grip/ and http://contemplative-studies.org/wp/index.php/2015/07/17/control-emotions-the-right-way-with-mindfulness/. It doesn’t block or prevent emotions from rising up. Rather it appears to allow us to recognize and feel the emotions but be able to control our responses to the emotions. So mindfulness appears to put us in control so we are no longer slaves to our surging emotions.
Mindfulness appears to act to improve emotion regulation by improving cognitive reappraisal
http://contemplative-studies.org/wp/index.php/2015/07/17/rethink-your-emotions/. It simply allows us to think more clearly about our emotions and interpret their source and meaning appropriately. So, rather than taking everything personally and interpreting our emotions as due to our own failings, we can see that they may be caused by the actions of others who are simply acting out their own issues that have nothing to say about us.
All of this indicates that mindfulness produces an overall improvement in our emotional intelligence http://contemplative-studies.org/wp/index.php/2015/07/17/be-smart-about-emotions/. It improves our ability to recognize our own and other people’s emotions, to discriminate between different feelings and label them appropriately, to use this information about the emotions to guide our thinking about them and the situations that evoked them, and to control our responses to them. It truly makes us smart about emotions and in control.
A number of mindfulness trainings have been shown to be effective in improving emotion regulation. Mindfulness-Based Cognitive Therapy (MBCT) was developed specifically to help the individual cope effectively with emotions particularly depression. But, it can also create a positive emotional upward trajectory http://contemplative-studies.org/wp/index.php/2015/08/15/spiraling-up-with-mindfulness/ where good feeling build on good feelings.
The cognitive component of MBCT is specifically designed to develop cognitive reappraisal of emotions, to help the individual better identify, label, and think about their emotions. This leaves open the question as to whether MBCT is effective because of the mindfulness component or the cognitive component or perhaps both.
In today’s Research News article “History of Mindfulness-Based Cognitive Therapy is Associated with Increased Cognitive Reappraisal Ability”
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4441334/
Troy and colleagues compared MBCT to Cognitive Behavior Therapy (CBT), without the mindfulness component, and to no-treatment controls. They found that the mindfulness component was crucial. Only the MBCT group showed increased cognitive reappraisal.
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This is quite surprising that Cognitive Behavior Therapy alone did not change cognitive reappraisal, but only did so when combined with mindfulness. This suggests that the focus on awareness of present moment experience viewed without judgment may be a potent practice to induce effective cognitive reappraisal. It suggests that being able to look at experience without judging it may be the necessary groundwork that allows the individual to look at the experience anew and appraise it optimally. By removing an initial inappropriate judgement about the situation, MBCT may make it easier to see the experience for what it is rather than have to overcome a wrong interpretation in order to rethink it. In other words it allows thinking to start from scratch rather than from error.
Regardless, it is clear that mindfulness gives you command and control of your emotions.
“To balance and control your emotions is one of the most important things in life. Positive emotions enhance your life. Negative emotions sabotage your life.” – Dr T.P.Chia
CMCS – Center for Mindfulness and Contemplative Studies
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