5 Ways to Process Emotions and Boost Mental Well-Being
- Brainz Magazine
- Apr 9
- 6 min read
Written by Eileen Borski, Therapist
Eileen Borski is a therapist who specializes in providing brain-based care to individuals to address roadblocks in career, academics, sports, creativity and relationships. Her approach includes techniques that influence brain patterns using EMDR (eye movement desensitization and reprocessing) and neurofeedback.
Have you ever felt overwhelmed by emotions but unsure how to process them effectively? Whether it is stress, frustration, sadness, or anxiety, unprocessed emotions can accumulate, leading to mental exhaustion and physical tension. There is good news! You do not need a major lifestyle overhaul to improve emotional processing. Small, intentional shifts can help regulate emotions and create long-term resilience.
These five micro-practices, which are brief, simple, and research-backed, can significantly enhance your emotional well-being. Incorporating these straightforward practices into your daily life can reduce emotional overwhelm, enhance self-awareness, and improve overall mental clarity.
Understanding emotional processing
Before diving into micro-practices, it is essential to understand why processing emotions matters. Emotions are not just fleeting feelings; they are complex physiological responses designed to help us navigate the world. When we ignore, suppress, or resist emotions, they do not disappear. Instead, they can manifest as chronic stress, anxiety, sleep disturbances, and even physical pain.
Neuroscientific research has shown that the brain and body regulate emotions. The amygdala, a key structure in the brain's limbic system, detects emotional stimuli. However, the prefrontal cortex plays a crucial role in helping us regulate and make sense of those emotions (National Institute of Mental Health, 2023). Effective emotional processing involves engaging the body and mind in strategies that allow emotions to move through rather than get stuck.
1. Name it to tame it: Label your emotions
Your brain processes emotions more effectively when you identify and label them. Neuroscience research shows that naming emotions activates the prefrontal cortex, helping to regulate distress (National Institute of Mental Health, 2023). Instead of saying, "I feel bad," specify the emotion: "I feel anxious about my meeting" or "I feel frustrated because of miscommunication."
Why this works
Research in affect labeling, putting feelings into words, has shown that when individuals label their emotions, their brain activity shifts from the amygdala to the prefrontal cortex, promoting cognitive control over emotional reactivity (Lieberman et al., 2007). This means that by simply verbalizing emotions, we reduce their intensity and regain control over our responses.
How to apply it
When you feel overwhelmed, take a deep breath and ask yourself, "What am I feeling right now?"
Say the emotion aloud or write it in a journal.
Pair the emotion with a self-compassionate statement: "It is okay to feel this way."
By simply acknowledging your emotions, you take the first step toward processing an emotion.
2. Use the 90-second rule: Ride the emotional wave
Did you know emotions naturally last about 90 seconds unless you reinforce them with thoughts? Neuroscientist Dr. Jill Bolte Taylor discovered that the physiological response to an emotion in the chemical process in the brain lasts roughly a minute and a half. After that, it is our thoughts that keep the emotion going.
Why this works
Emotions trigger a cascade of neurochemical responses, but they are designed to be temporary. When we ruminate or dwell on an emotional experience, we re-trigger the stress response, keeping the emotion alive far longer than necessary (Taylor, 2008). Learning to sit with an emotion for 90 seconds helps break this cycle.
How to apply it
When a strong emotion arises, set a timer for 90 seconds.
Instead of reacting, pause and observe the sensation in your body.
Take slow, deep breaths, and let the emotion pass through without judgment.
This practice not only prevents emotional spirals but also empowers you to take control of your emotional responses, teaching your brain to self-regulate.
3. Move to process: Shake off stagnant energy
Emotions do not just live in your mind but also in your body. Studies show that movement, even in short bursts, can help process emotions and reduce stress (American Psychological Association, 2023).
Why this works
When emotions are not processed, they become stored in the body as tension, discomfort, or chronic pain (Van der Kolk, 2014). Engaging in movement helps discharge this energy and reset the nervous system.
How to apply it
Stand up and stretch for 60 seconds when feeling stuck.
Take a quick walk around the room or step outside.
Try "shaking therapy": Gently shake your arms, legs, and torso for 30 seconds to release built-up tension.
Physical movement helps your nervous system reset and prevents emotional stagnation.
4. Ground yourself with the 5-4-3-2-1 technique
When emotions feel overwhelming, grounding exercises can help bring you back to the present moment. The 5-4-3-2-1 method engages your senses to interrupt anxious thought loops and refocus your mind.
Why this works
Grounding techniques activate the parasympathetic nervous system, which helps counteract the body's stress response (Porges, 2011). By directing attention outward rather than inward, grounding creates an immediate sense of stability and calm.
How to apply it
Name 5 things you can see.
Touch 4 things around you.
Listen for 3 sounds nearby.
Identify 2 scents you can smell.
Notice 1 taste in your mouth or take a sip of water.
This technique is a reliable tool that calms the nervous system and promotes mindfulness, providing a sense of security and stability in moments of distress.
5. Use bilateral stimulation to soothe emotional stress
Bilateral stimulation (BLS) is a technique used in EMDR (Eye Movement Desensitization and Reprocessing) therapy to help process emotions and trauma. It involves rhythmic, alternating stimulation of the left and right sides of the body, which can calm the nervous system and enhance emotional regulation.
Why this works
The current understanding is that BLS facilitates communication between the two hemispheres of the brain, allowing for more effective emotional processing (Shapiro, 2017). It is shown that this process decreases distress and improves cognitive flexibility.
How to apply it
Tap your left and right knees alternately for 30 seconds.
Cross your arms over your chest and gently tap your shoulders in an alternating rhythm.
For relaxation, listen to bilateral music (which shifts between the left and right ears).
Research suggests that BLS can improve emotional processing and reduce distressing thoughts (EMDR International Association, 2023).
Small practices, big impact
Remember, emotional processing is not a one-time event but a continuous practice. By integrating these micro-practices into your daily routine, you can develop emotional resilience and mental clarity. Every small step you take towards understanding and processing your emotions is a step towards a healthier, more balanced life.
Ready to improve your emotional well-being? Authentic Brain Solutions offers advanced neuro-counseling techniques, EMDR therapy, and microcurrent neurofeedback to help you regulate emotions and optimize brain function.
Visit Authentic Brain Solutions to learn more about Eileen Borski, LPC, and her transformative approach to mental health and brain wellness. She can help you discover your unique path forward. Reach out today. Hope and help are closer than you think.
Eileen Borski’s Interview with Brainz Magazine, Check it out
Read more from Eileen Borski
Eileen Borski, Therapist
Eileen Borski is a highly specialized mental health provider focused on modern, evidence-based interventions to improve brain function. Neuro-counseling techniques focus on resetting overstimulated areas of the brain and promoting metabolic clearance in the brain. She is the owner and founder of Authentic Brain Solutions, providing licensed professional mental health care in person in Montgomery, Texas, and virtually in Texas, Florida, South Carolina, and New Hampshire.
References:
Lieberman, M. D. et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421-428.
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.
Shapiro, F. (2017). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures. Guilford Publications.
Taylor, J. B. (2008). My stroke of insight: A brain scientist's personal journey. Viking Press.
Van der Kolk, B. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking Press.
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