Managing emotional distress is a fundamental aspect of people's psychological well-being. Sometimes, we face stressful situations, internal or external conflicts, failures, grief, among other events that generate emotional discomfort. The way we communicate with ourselves in these difficult times can play a crucial role in our ability to cope in a healthy and constructive way.
The importance internal dialogue
Our internal dialogue, that is, those conversations and thoughts we have with ourselves, has a significant impact on our perception of reality and our emotions. The way we talk to ourselves can influence the intensity of the emotional discomfort we experience and our ability to handle it effectively.
For example, if faced with a situation of failure or rejection we say to ourselves To ourselves things like "I am a total failure" or "I will never be able to get over this", we will be reinforcing a negative view of ourselves and our capabilities. These types of negative automatic thoughts can increase our anxiety, sadness or hopelessness, making it difficult to find solutions and emotional recovery.
The influence of irrational beliefs
In cognitive therapy- Behavioral, emphasis is placed on identifying and modifying the irrational beliefs that fuel our negative internal dialogue. Irrational beliefs are rigid, extreme, and unrealistic thoughts that we tend to accept as true, despite having no solid evidence to support them.
For example, believing that "I should be perfect all the time." " or "If I don't have everyone's approval, I am a failure" are examples of irrational beliefs that can generate emotional discomfort and make it difficult to properly manage difficulties.
Self-compassion and self-understanding
One way to manage emotional distress in a healthier way is through the practice of self-compassion and self-understanding. Self-compassion involves treating ourselves with kindness and understanding in times of suffering or difficulty, rather than judging ourselves negatively.
Instead of telling ourselves phrases like "I'm worthless" or "I'm always I'm wrong", we can practice self-understanding and comfort ourselves with messages like "It's normal to feel bad in this situation" or "We all make mistakes, it's part of being human". These thoughts generate a more compassionate attitude towards ourselves, facilitating the management of emotional discomfort and promoting emotional resilience.
The importance of emotional self-care
Emotional self-care is essential to maintain a healthy psychological balance and to effectively deal with emotional discomfort. This involves attending to our emotional needs and taking care of our mental health in a conscious and proactive way.
Practicing emotional self-care involves activities such as meditation, the practice of gratitude, physical exercise, stress management, emotional expression through art or writing, among others. These actions help us strengthen our emotional resilience, increase our self-esteem and more effectively manage the emotional discomfort that may arise in our daily lives.
The power of cognitive restructuring
Cognitive restructuring is a technique used in cognitive-behavioral therapy that consists of identifying and modifying negative or distorted automatic thoughts that contribute to emotional distress. This technique helps us question the veracity of our thoughts, look for evidence that refutes them, and generate more realistic and adaptive alternatives.
For example, if we tend to think catastrophically in a stressful situation, Cognitive restructuring invites us to reflect on the real probability that what we fear will happen, to identify more balanced ways of thinking and to generate strategies to face the situation with greater serenity and objectivity.
The practice of cognitive restructuring on a daily basis
Cognitive restructuring is a skill that can be incorporated into our daily lives to promote adequate management of emotional distress. By identifying negative automatic thought patterns, it is possible to stop them, question their validity, and replace them with more balanced and realistic thoughts.
For example, if we find ourselves thinking "I will never get over this situation," we can reflect on the times we have overcome difficulties in the past, identify our resources and strengths to address the current situation and reframe our thinking in a more constructive way, such as "Although it is difficult, I can find a solution if I focus on my abilities and seek support".
The role of psychotherapy in managing emotional distress
In situations in which emotional distress is intense, persistent, or makes daily functioning difficult, psychotherapy It becomes an invaluable tool to address and manage these difficulties. Through therapy, it is possible to explore in depth the thoughts, emotions and behavioral patterns that cause discomfort, as well as develop strategies to cope with them in a healthier way.
Therapeutic approaches such as cognitive-behavioral therapy , humanistic therapy or acceptance and commitment therapy offer tools and techniques to work on modifying dysfunctional thoughts, emotional management and promoting skills to deal with emotional discomfort effectively.
The importance of the therapeutic bond
The bond between the therapist and the patient plays a fundamental role in the therapeutic process, being a predictor of the effectiveness of the therapeutic intervention. An environment of trust, understanding, empathy and collaboration favors the open expression of emotions, joint work in the identification of dysfunctional thoughts and the implementation of change strategies.
The therapist, through his professional support , provides an external perspective, emotional support and guidance in the process of personal transformation, facilitating the acquisition of psychological resources to confront emotional discomfort and promoting the patient's psychological well-being.
In conclusion, the way in which How we communicate with ourselves when managing emotional distress has a significant impact on our mental health and emotional well-being. Through the practice of self-compassion, cognitive restructuring, emotional self-care, and sometimes psychotherapy, we can learn to manage in a healthier and more constructive way the emotional difficulties that arise in our lives. Cultivating a positive, compassionate and realistic internal dialogue helps us strengthen our emotional resilience and maintain a healthy emotional balance on a daily basis.