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Introducing 'mood shame' -

We as humans have a tendency to try and avoid negative emotions. It seems hardwired into us that feelings of anger, resentment, sadness, and disappointment are bad and serve no purpose.

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Case in point -

Imagine for a moment that you have just failed an important exam and are disappointed because you can no longer get into the school of your dreams. How would you react?

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Kneejerk reaction -

If you’re anything like most people, you would probably soon tell yourself that it doesn’t matter, that you should simply pick yourself up and dust yourself off.

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Like the rest of them -

This would be a very normal reaction to have: most of us have a tendency to try and avoid negative emotions and punish ourselves if we do experience them.

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Mr. Brightside -

While we consider it a positive, even courageous thing to always look on the bright side of life, research shows that there is actually considerable value in accepting negative emotions.

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In reality -

Allowing ourselves to experience negative emotions without judgment could have significant benefits for both our mental and physical well-being.

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Evidence suggests -

There is much evidence to suggest that ‘mood shame’ (the act of punishing ourselves for feeling negative emotions) is detrimental to our overall well-being.

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Ilaria Gaspari -

In her book ‘Vita Segreta Delle Emozioni’ ("The Secret Life of Emotions"), Italian philosopher Ilaria Gaspari (pictured) wrote about how suppressing our emotions can make them stronger.

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Verbatim -

To quote Gaspari, "It took me a long time to understand that being emotional does not mean being unstable or unbalanced, but being alive, open and vulnerable to the experience of the world.”

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The study -

There are a number of studies that support Gaspari’s observation. One study at the University of California Berkeley asked 1,000 participants how often they ‘mood shame’ themselves.

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Results -

Results showed that those participants who beat themselves up for experiencing negative emotions were more likely to report symptoms of depression and anxiety.

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Results continued -

On the other hand, people who accepted their bad moods without judgment tended to have better mental health.

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David Robson -

Science writer David Robson is interested in negative emotions, and how by recognizing and accepting their value we can positively influence our mental and physical health.

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Case study -

Take the feeling of disappointment, for example. Most of us would agree that it is unpleasant to feel disappointed, and we normally try to avoid that feeling.

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Case study -

Rather than avoiding the unpleasant feeling, however, we could recognize that it helps us learn from our mistakes. We can thereby change our physical response to the emotion.

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Max Planck -

In a BBC article on the topic, Robson cited a study conducted by the Max Planck Institute in Berlin. Participants were asked to rate various emotions, such as nervousness and anger.

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The study -

Participants were also asked questions that, when answered, demonstrated how much they valued each emotion. The results were very informative.

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Results -

Overall, the participants who recognized the positive value in their negative emotions scored higher on measures of their physical and mental health.

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Results -

In general, these participants showed higher muscle strength, as well as a lower risk of illnesses such as diabetes and cardiovascular disease.

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Further evidence -

Robson has also found other evidence to suggest that harnessing the benefits of a negative emotion can reduce its effects. Let’s take anxiety, for example.

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Anxiety -

Anxiety has a bad reputation for ruining concentration and reducing our ability to complete difficult tasks. Many people think that success can only happen when we’re relaxed.

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Reframing anxiety -

Studies have shown, however, that by looking at anxiety as a source of energy, we can improve our performance in the short term and reduce the risk of burnout in the long term.

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Anger -

There is another example to be found in anger. We often assume that angry emotions will rid us of all self-control and can only have harmful consequences.

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Reframing anger -

However, if we think of anger as an emotion that empowers us and gives us resolve, we can use it to improve our performance in tasks such as negotiation.

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Physical health -

Despite the study at the Max Planck Institute, scientists are only just beginning to understand how our attitude towards negative emotions can influence physical health.

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Emotion appraisal -

Research into the physiological effects of emotion appraisal, however, is promising. When we experience negative emotions, our levels of hormones such as cortisol fluctuate.

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Hormone fluctuations -

These fluctuations are important to prepare our bodies in the event of short-term danger, but if we experience them over a longer period they can cause bodily wear and tear.

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Taking care of our bodies -

By reappraising our emotions to view their inherent value, we can reduce the stress levels we experience and allow our bodies to recover more quickly.

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Caveat -

Nothing in this gallery is to suggest that serious mood disorders such as depression and anxiety can be cured by attitude alone and that people suffering from these shouldn’t seek professional help.

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All in all -

Next time you experience the temporary blues, however, why not try to reframe them in a positive light? You might just be surprised by the results.

See also: How to stop numbing out and deal with your emotions

Sources: (BBC)

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