How can we improve our mental health and wellbeing?
Mental health, undeniably, is as significant as physical health, if not more. But in an era where there is a wide variety of stresses, from societal pressures to personal challenges, mental resilience and well-being are essential. Nurturing a society that understands, respects and prioritises mental health is thus crucial.
While discussions around mental health have been increasing in recent years, there is not enough awareness about how to best take care of oneself and others, with many people resorting to ‘quick-fix’ strategies to deal with their difficulties. Newsbook Malta spoke with educational neuroscientist Dr Erika Galea and psychiatrist Dr Gabriel Ellul about this topic. Both emphasised that a key skill necessary to taking care of one’s mental health is emotional regulation, a skill which requires practice and time.
Emotions as part of the human experience
Dr Galea began by explaining that emotional regulation is not something that happens automatically; it must be cultivated and refined over time. This is where the concept of neuroplasticity becomes particularly relevant.
“Neuroplasticity refers to the brain’s ability to reorganise itself by forming new neural connections in response to learning and experience. In the context of emotional regulation, neuroplasticity means that with consistent practice, we can rewire our brains to respond to emotional triggers in healthier and more adaptive ways”.
There is a growing tendency to view emotions as problems that need to be “fixed” quickly – often through short-term solutions, such as medication, self-harm, or addiction. Such ‘quick fixes’ are in keeping with society’s increasing emphasis on doing things quickly and the focus on short-term at the expense of long-term goals and results.
“Through my work in emotion regulation sessions, I have encountered many individuals who initially turn to these strategies in hopes of “curing” their emotional distress. While medication can provide temporary relief, it does not address the underlying patterns of thought and behaviour that contribute to emotional dysregulation”.
When stress becomes overwhelming, we become emotionally dysregulated
Dr Ellul explained that stress and anxiety can sometimes be beneficial in certain circumstances. For instance, facing an important exam or interview might require a certain level of stress to motivate preparation and performance. In this context, stress acts as a driving force, helping us tackle challenges effectively.
However, distinguishing between healthy and unhealthy stress is crucial. “The line between the two is drawn where stress becomes overwhelming or chronic, leading to emotional dysregulation. Emotional dysregulation occurs when our emotions and behaviours do not align with the reality of the situation.”
“For example, a person who reacts explosively to someone taking their parking spot after a long day at work is likely experiencing dysregulation, responding disproportionately to the stress at hand”.
Emotional issues can only be solved by creating new habits
“To truly “fix” emotional issues we must be willing to engage in the hard work of building new habits and neural pathways that support emotional balance and resilience,” emphasised Dr Galea.
This involves learning how to recognise and challenge negative thought patterns, developing healthier coping mechanisms, and practising specific emotion regulation strategies to stay grounded in the present moment.
“This process takes time, patience, and a willingness to change. Over time, as we repeatedly engage in these practices, our brains begin to adapt, and these new ways of thinking and responding become second nature”.
Dr Ellul concurred. “Recognising dysregulation is the first step toward managing it,” he emphasised. “Signs such as increased irritability, difficulty concentrating, or feelings of numbness indicate that the nervous system is out of balance”.
Effective emotional regulation means being able to shift between emotional states
Dr Ellul explained that these reactions often stem from two primary states of dysregulation: the fight/flight state and the freeze state. These states are well-explained by the Polyvagal Theory, which sheds light on how our nervous system responds to stress.
The Polyvagal Theory, developed by Dr. Stephen Porges, explains that our unconscious nervous system has three states. These are known as: the social engagement state, the fight/flight state, and the freeze state. This nervous system is something we frequently take for granted, but it has a huge impact on our body and mind as a whole.
The ‘social engagement’ state is where we feel safe, connected, and capable of regulating our emotions. In contrast, the ‘fight/flight’ state is activated in response to perceived threats, leading to heightened alertness and readiness for action. While useful in short bursts, such as in emergencies, constant activation of this state can lead to health issues like anxiety and chronic stress.
The ‘freeze’ state occurs when neither fighting nor fleeing seems possible. It is characterised by feelings of numbness, dissociation, and a sense of being “stuck.” This state can be protective in extreme situations, helping an individual to endure overwhelming stress, but it becomes problematic when it becomes a habitual response, leading to feelings of helplessness and depression.
Various strategies can aid emotional regulation
Effective emotional regulation, explained Dr Ellul, involves the ability to shift between the states described in Polyvagal Theory appropriately.
“Techniques such as deep breathing, mindfulness, and physical activity can help restore balance by engaging the parasympathetic nervous system, which promotes relaxation and recovery”.
Dr Galea also mentioned other strategies that can aid emotional regulation, including self-reflective journalling, sensory grounding techniques, nature walks, practising gratitude, and creative activities like drawing, painting or playing music.
“Journalling allows individuals to write about their thoughts and feelings, helping them process emotions and gain insight into triggers and patterns. Sensory grounding techniques, which engage the senses, bring awareness to the present moment and help calm overwhelming emotions. Creative expression, through activities like drawing, painting, or playing music, provides a non-verbal outlet for processing emotions. Finally, practising gratitude by reflecting on positive aspects of life can shift emotional focus and improve mood”.
Effective emotional regulation is thus key to improve our mental well-being; allowing individuals to tackle daily challenges, maintain relationships, and achieve personal goals. This is a skill that is not only useful in difficult moments, but also in times where we feel we are doing well, helping us to cope with challenges whatever their size and severity.
Want to learn more about emotional regulation and emotional dysregulation? Dr Erika Galea and Dr Gabriel Ellul will be collaborating on a series of workshops focusing on these topics from both a neuroscientific and clinical perspective. Those interested can register here.
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