MANAGE NEGATIVE EMOTIONS SUSTAINABLY
Intro
In light of the current socio-economic environment, it is not uncommon to observe an
escalation in feelings of uncertainty about the future, accompanied by fear, anxiety, and a
general sense of unease. In response to these challenges, the scientific community is
intensifying its efforts to discover strategies that can assist individuals in better managing
their emotional responses.
Science of Emotions in the Body
A notable advancement in this field is attributed to the research conducted by Lauri
Nummenmaa and colleagues in 2022. Their study revealed that mapping emotions within
the body serves as a direct and highly effective method for controlling intense negative
emotional states. This breakthrough offers promising avenues for applying body-mapping
techniques in emotional regulation, providing a tangible solution in these complex
times.The study explores how different emotions are distinctly experienced within the body.
The practical application of this research for individuals in managing emotions lies in the
concept of emotional body mapping, which is essentially identifying and acknowledging
where in the body certain emotions are felt. This awareness can be a powerful tool for
emotional regulation and management.
When experiencing pleasant emotions such as happiness and joy it is easy for us to embrace and
experience them fully. However, when it comes to unpleasant or negative emotions, we tend to
avoid them, supress them and try not to experience them by distracting ourselves. But as the saying
goes ‘what you resist, persists,’ hence trying to supress emotions does not make them go away. On
the contrary, research shows that supressing emotions has multiple negative effects on our
physical1 and mental health2 and can create even more negative feelings. Therefore, embracing and
maping emotions is a healthy coping strategy and an effective way to find relief. Research in
neuroscience has found that supressing negative emotions can even aggravate our emotional
experience by showing that the activity in brain areas responsible for stress and anxiety (amygdala)
increases when supressing emotions.5 Many studies indicate that mindfulness has a positive effect
on decreasing negative emotions such as anxiety, stress, and panic and supports the processing of
emotions.
Case Study
Embracing Vulnerability in Leadership – The Story of Sue, CEO of an IT Company
Sue, a seasoned professional with over a decade of experience in the IT industry, rose through the
ranks to become the CEO of a mid-sized IT company. Known for her sharp business acumen and
strong leadership skills, Sue played a pivotal role in steering the company through various
technological evolutions and market challenges. However, the rapidly changing IT landscape and intense market competition began to exert unprecedented pressure on the company, and
consequently, on Sue.
Under Sue’s leadership, the company had been navigating a particularly turbulent period, marked by
declining profits, increasing competition, and high employee turnover. Despite her outward
appearance of control and confidence, internally, Sue grappled with mounting fears about the
company’s future. She experienced sleepless nights, constant worry, and a looming sense of unease
about the decisions she was making. Her reluctance to show any vulnerability or emotional strain to
her employees or the board of directors further exacerbated her stress, eventually leading to
physical symptoms of illness.
Sue’s turning point came when her health started to deteriorate due to the suppressed emotions
and stress. Realizing she could no longer manage the burden alone, Sue made a bold decision. In an
unprecedented move, she convened a special meeting with the board of directors, not to discuss
financials or strategy, but to openly express her fears and vulnerabilities regarding the company’s
future.
In the board meeting, Sue candidly shared her worries and the emotional toll the company’s
challenges were taking on her. To her surprise, her vulnerability was met not with judgment but with
support and understanding. Several board members reciprocated by sharing their concerns and
fears. This open exchange of emotions and fears created a new level of trust and collaboration
among the team. Galvanized by this newfound openness, the board collectively began to work on
addressing the company’s issues. They implemented a more collaborative leadership approach,
involving employees in problem-solving and decision-making processes. This not only improved
morale but also led to innovative solutions that had been previously overlooked.
Sue’s willingness to accept her own emotions, show it openly transformed the company culture. It
led to a more open, supportive, and innovative work environment. The company started to recover,
showing improvements in employee retention, customer satisfaction, and financial performance.
Sue’s story became an inspiring example of how acknowledging and sharing emotions can be a
strength, not a weakness, in leadership.
Sue’s journey underscores a crucial lesson for leaders: vulnerability and emotional honesty can be
powerful tools in overcoming personal and organizational challenges. By admitting her fears and
sharing her emotions, Sue not only healed and found support but also fostered a more collaborative
and resilient organizational culture.
Practical Exercise
In MAP YOUR EMOTIONS, we connect to the power of presence and awareness to allow ourselves to
fully experience unpleasant emotions by observing the sensations they create in the body. Studies
have shown that different emotional states are associated with distinct localized body sensations3.
Observing these sensations in the body can reduce the intensity of emotions and increase wellbeing.
Exercise a)
When experiencing an unpleasant emotion, consciously take a moment to observe the emotion. You
can either do this while being in action, for example, when sitting at your desk, or you can take some
time to sit in a quiet place where you will not be disturbed. Follow the steps:
- If you wish, you may close your eyes or keep them open.
- Knowing that every emotion creates a sensation in the body, observe if you can localize the
sensation. For example, perhaps you can feel your heart pounding or some stiffness and tension in
specific parts of your body, or maybe you can feel a pit in your stomach or a lump in your throat.
- Simply observe the sensations without judging them or judging yourself. Even if you cannot clearly
localize it, it is fine. It is more about the presence and awareness than knowing where you feel the
sensation.
- Just be with the sensations and observe them for 60 to 90 seconds. If you notice that your mind
starts wandering, gently bring your attention back to the sensations.
- At the end, take a deep long breath in and slowly exhale. You can take a few more deep breaths
and then end the process.
You can use this exercise whenever you feel an unpleasant emotion.
Exercise b)
Do a mindfulness exercise with the TLEX Flow App which focuses on observing sensations in the
body such as the Five- Layer-Mindfulness exercise or Body Scan.
“True wellbeing begins with the courageous act of acknowledging and accepting our emotions. It is
not in the denial or suppression of feelings that we find peace, but in the compassionate embrace
and conscious processing of our emotional landscape.”