WHAT IS EMOTION REACTIVITY? WAYS TO HELP WITH EMOTIONAL REACTIVITY.
Emotion reactivity refers to long and intense emotions after certain situations. One with high emotional reactivity is not managing their emotions well – they are unable to recognize and understand if their emotional response is appropriate for the situation. There is emotional dysregulation, as their unable to maintain their emotions (Shapero, Abramson, & Alloy, 2016).
Adolescence is an important time to work on emotional reactivity, as they begin to experience more and are said to be more sensitive to stimuli, possibly creating greater reactions (Shapero, Abramson, & Alloy, 2016). Moreover, there is a study that investigated childhood trauma. Noting those who experienced childhood trauma are more sensitive to negative or positive events. Therefore, negative events can really lower their wellbeing (Infurna, Rivers, Reich, & Zautra, 2015). Sensitivity to situations and emotional reactivity go in hand.
Typically, emotional reactivity is prevented through cognitive reappraisal, this occurs before the emotions sets in. One changes the way they think about the situation and takes the time to be understanding and reasonable. Another way is effective suppression, where the focus is on the emotion rather than the situation, so despite the way one thinks about the situation, they try to change their emotions. Cognitive reappraisal is the more effective method and overall healthier as there is less chance of developing a mental illness. Cognitive reappraisal is something therapists at Vaughan Counselling and Psychotherapy Inc. can help teach you to do (Shapero, Abramson, & Alloy, 2016).
Emotional reactivity can get one in trouble and can ruin relationships as it's hard to have a conversation with someone who is only expressing intense emotions and no understanding. The way to reduce emotional reactivity is to not be so automatic and take the time to think about the situation and the reasons behind one's feelings (“How to Overcome Emotional Reactivity and Build Emotional Stability,” 2021). Here are some more specific ways to help with emotional reactivity:
Walk Away
If you know you will be triggered, step away from the situation. Taking a step back gives you time to think about why you would be triggered.
Relax
Therapists at Vaughan Counselling and Psychotherapy Inc. can teach you relaxing exercises such as deep breathing.
Be aware of your thoughts
Your thoughts drive your response, try to better understand why you are upset. Also learn to think further than the moment and understand the consequences of your response and how it will affect the situation at hand.
You can work on being aware of your thoughts with a therapist at Vaughan Counselling and Psychotherapy Inc as you talk it through learn mindfulness, or by journaling.
Keep track of your triggers
By keeping track of your triggers, you can identify the core beliefs behind them that cause you to react so strongly, and then you can work on those core beliefs.
Put the emotions elsewhere
When alone scream, or exercise, or do things you enjoy, putting that intensity of the emotion elsewhere.
Though we are not trying to pretend the emotion doesn’t exist, we want to learn the emotion, understand the reason behind them, which will produce better wellbeing.
(“How to Overcome Emotional Reactivity and Build Emotional Stability,” 2021)
Therapists at Vaughan Counselling and Psychotherapy thrive to work towards a better wellbeing for their clients.
For more information and to book an appointment with a therapist please give us a call at 647-267-9853 or email us at info@vaughanpsychotherapist.com
References
Shapero, B. G., Abramson, L. Y., & Alloy, L. B. (2016). Emotional Reactivity and Internalizing Symptoms: Moderating Role of Emotion Regulation. Cognitive therapy and research, 40(30), 328–340. https://doi.org/10.1007/s10608-015-9722-4
Infurna F.J., Rivers C.T., Reich J., Zautra A.J. (2015). Childhood Trauma and Personal Mastery: Their Influence on Emotional Reactivity to Everyday Events in a Community Sample of Middle-Aged Adults. PLOS ONE 10(4). https://doi.org/10.1371/journal.pone.0121840
How to Overcome Emotional Reactivity and Build Emotional Stability. (2021, June 18). Better Help. Retrieved from https://www.betterhelp.com/advice/temperament/how-to-overcome-emotional-reactivity-and-build-emotional-stability/