Chapter 1: The Role of Emotions in Stress Management

Recent research indicates that embracing our emotions can cultivate greater resilience than simply enduring stress.

When faced with challenges, many individuals instinctively suppress their emotions, opting to push through the difficulty. While this approach may yield short-term relief, it often leads to burnout when stress becomes prolonged. A new study suggests that maintaining a connection with our feelings can significantly alleviate stress, especially during times of crisis.

The essence of mitigating stress lies in our psychological adaptability. Engaging with our emotions is not a sign of weakness; rather, it is a courageous step toward better mental health. So, how many of us have been conditioned to view feeling our feelings as a flaw? It’s common to distract ourselves from stress through various means—be it excessive work, food, or alcohol—rather than confronting our emotions head-on.

The researchers from the University of Iowa emphasize the importance of acknowledging our feelings. Their study involved surveying how Americans coped with the stresses brought about by the COVID-19 pandemic. The findings revealed that individuals who recognized their emotions and took mindful actions to address them experienced reduced stress levels. Conversely, those who ignored their feelings or failed to reflect on their coping mechanisms reported heightened stress.

For instance, individuals who acknowledged feelings of sadness or anxiety and reached out to friends for support reported lower stress levels. Dr. Emily Kroska, the study’s lead author and assistant clinical professor, notes that such emotions are entirely normal during challenging times.

Kroska’s team aimed to understand the spectrum of adversities faced during the pandemic. “Our goal was to uncover the various challenges people encountered due to COVID-19,” she explained. “The findings confirmed that everyone faced some degree of difficulty, which is both sad and anticipated.”

Section 1.1: The Importance of Psychological Flexibility

The survey conducted in May involved 485 adults across the United States, who reported various physical and emotional stress indicators. The researchers also took into account objective hardships, such as separation from loved ones or financial difficulties.

The pivotal factor identified was psychological flexibility, defined by the authors as the capacity to remain present and engage in behaviors aligned with one’s values, even in the face of unpleasant internal experiences.

To illustrate this concept, consider the analogy of trees in a storm. A sturdy, rigid tree may appear strong but can easily break under pressure, while a flexible young tree bends with the wind and bounces back once the storm passes. Which tree demonstrates true strength?

In their analysis, the researchers evaluated participants on three key aspects of psychological flexibility: openness to experiences, behavioral awareness, and engagement in meaningful actions. They defined these aspects as follows: 1) openness, the willingness to experience uncomfortable feelings in pursuit of what matters; 2) awareness, the conscious attention to one’s behavior rather than operating on autopilot; and 3) engagement, the pursuit of actions that hold personal significance.

The study showed that participants who were more open to their feelings reported lower levels of stress. Moreover, maintaining awareness of their emotional responses led to decreased distress.

Subsection 1.1.1: The Impact of Adaptability

Kroska provides an example involving virtual family gatherings. “If you’re trying to connect with family through Zoom, but you’re resentful about it, that can heighten stress,” she explains. “However, if you approach it with a positive mindset, acknowledging the challenge but choosing to make the best of it, that’s where values and openness come into play.”

Ultimately, the key question is: Can you adapt? Are you able to engage in what truly matters, even when faced with obstacles? In this instance, prioritizing our emotional well-being is essential.

Chapter 2: Emotional Awareness and Its Benefits

This video, titled "The Science of Emotions & Relationships," delves into how emotions influence our interactions and well-being.

In addition, researchers at Baylor University found that individuals who demonstrated more toughness during stressful tasks were more prone to developing PTSD following the pandemic—a surprising discovery, given that previous studies indicated that those with PTSD often exhibit heightened stress responses.

During this study, participants engaged in a challenging task while their physiological responses were monitored. Findings revealed that those who displayed fewer signs of stress during this task were more likely to develop PTSD later on, while those who showed significant stress indicators had a lower likelihood of developing PTSD.

Do these physiological stress responses correlate with psychological flexibility? Participants exhibiting heightened stress during the task were indeed experiencing their emotions. Perhaps it is preferable to acknowledge stress rather than maintain a façade of strength.

The second video, "You Aren't at the Mercy of Your Emotions," by Lisa Feldman Barrett, explains how our brains construct emotions and how we can harness this understanding to improve our emotional well-being.

Kroska emphasizes, “People may want to avoid distress, but it’s inevitable during difficult times like these. Being flexible and continuing to pursue what matters can lead to less distress.”

The objective is to empower individuals to cultivate resilience by remaining connected to their emotions and finding innovative ways to nurture relationships and engage in meaningful activities. Those who achieve this are likely to experience lower levels of anxiety and distress compared to those who do not.