Seeking more calm in your working day? The data suggests that if we approach our emotions mindfully we will have more control over them. One recent find has evolved a very simple mindful practice of emotion labelling.
The science
A study by Matthew Leiberman showed that labelling emotions (called affect labelling) helps you to manage that emotion. For example if you are feeling the emotion of anger to label it (“I feel anger”) and this will help you to manage the emotion.
This research suggests that this labelling activity increases activity in a part of the prefrontal cortex commonly known as the brains “brake pedal” which in turn increases the activation of the executive centre of the prefrontal cortex. This then down regulates the amygdala (integrative centre for emotions) allowing you to control your anger.
How to ‘get more’ calm the mindful way?
To become skilled at this mindful labelling and brake pedal process bringing more calm in to your work and life try the following:
1. Practise becoming aware that you are experiencing emotions or an emotion. To do this, throughout the day simply start to watch for thoughts, feelings and emotions. It may help to practise being quiet, in silence, present and in the moment during brief one minute intervals. During these times observe what you are thinking and most importantly what you are feeling. Label these emotions during the quiet times.
2. Next, attempt to observe and identify the thoughts and emotions in the grip of a moderate to strong emotion such as in the middle of an argument, in the midst of a road rage incident or whilst debating for the umpteenth time who will pack the dishwasher.
3. Now try to label the emotion in the midst of this charged situation. Say out loud or to yourself: “I feel annoyed, angry, impatient, dismayed, embarrassed, disgusted, infuriated etc Or say “I have the feeling of being annoyed, angry, impatient”
4. Observe the impact. Notice how labelling the emotion gives you at least a small amount of space between the emotion and you. Note the reduction in charge and intensity of the emotion giving you the potential to act with a greater degree of rationality and choice.
The more you practice at this the more in control of your emotions you will become and the calmer you will be.