goals for the fifth evening to understand emotions

goals for the fifth evening ² to understand emotions better - particularly from an adaptive evolutionary viewpoint ² to develop increased choice and skill in responding to emotions ² to be clear about this week’s practice which includes both breath & 2 nd differential exercise

the practice for this week 5 th week’s exercise: Both arms are heavy and warm Both legs are heavy and warm The pulse is steady and calm Breath breathes me Neck and shoulders are heavy I am at peace every day: practise this standard breath exercise at least once daily. Also at least once daily practise the second differential exercise. About 50% of all exercises should be without a tape. Explore if therapeutic writing might be useful for you.

four aspects of helpful inner focus reducing negative states nourishing positive states exploring & processing encouraging mindfulness

theoretical maps are crucial: 1 albert einstein: “it is theory which in debate with heisenberg kurt lewin: ‘founder’ of american social psychology decides what we can observe” “there is nothing so practical as a good theory” clients may well rate new understanding as one of the most important aspects of therapy Butler G et al Anxiety management: developing effective strategies Behav Res Ther 1987; 25: 517 -22

why do we have emotions? emotions often help us respond effectively: “in the wilderness in which the human race developed its current genetic characteristics, individuals who had the capacity to respond to dangerous or otherwise significant circumstances with an adequate set of emotions, and acted accordingly, had a better chance to survive, to have children, and to raise them than individuals who were deficient in that respect” Gut E Productive & unproductive depression London: Routledge, 1989

what do emotions do? ¶ prepare the body-mind for “appropriate” action heart rate, blood flow, hormones, & also changes in memory, thinking, etc ¶ provide information on how situation is assessed noting & interpreting the felt-sense ¶ send out signals to others posture, voice tone, facial expression, speed of movement send signals to others about self and assessment of environment

understanding is itself therapeutic for example in the Oxford anxiety management training: z patients were asked to rate fifteen different components of the training on a scale running from 0 (not at all helpful) to 3 (extremely helpful) z general components like “receiving information about anxiety” were rated as even more helpful than specific techniques (average 2. 4 v’s 2. 1) z components that scored as most helpful included “information about the effects of anxiety”(2. 5), “relaxation”(2. 5) & “rationale for treatment”(2. 4) Butler G et al Anxiety management: developing effective strategies Behav Res Ther 1987; 25: 517 -22