What is emotional ventilation in psychology

Society tends to educate us so that from a young age we repress our emotions. In fact, we are often taught that expressing the deepest emotional states is a sign of weakness and vulnerability. The result is an accumulation of stagnant emotions that can be harmful, since they generate stress and anxiety. In any case, human emotions are part of our lives and we must learn to manage them to keep our physical and mental health in balance.

In this Psychology-online article you will discover what is emotional ventilation in psychology and techniques to apply it. Learn strategies that will allow you to fully open up to your emotions. Keep in mind that there are no good or bad emotions, but rather innate states that help you adapt to the different circumstances of life.

Index

1. What is emotional ventilation in psychology
2. identify your emotions
3. give yourself permission to feel
4. Seek support through active listening
5. Find a way out
6. Thank yourself and be kinder to yourself

The APA Dictionary of Psychology^[1] defines emotional ventilation as a strategy that allows full expression of feelings and emotions. In addition, emotions leave a somatic shock in the body that will depend on the intensity of the experience.

Therefore, emotional ventilation is a technique used in psychology to help people express their emotions. Its main objective is to reduce the effects of stress, anxiety and other mental health problems, focusing on some physical and mental processes to increase acceptance and affirmations positive.

Now, there are different emotional ventilation techniques and they all have their uses, although some may be more effective than others depending on the circumstances. Next, let's see some exercises that will be very useful for applying emotional ventilation.

You need to take some time to explore your interior in order to clearly and precisely identify what you feel, since only in this way will you achieve your true well-being. Follow these steps to achieve it:

1. Ask yourself what you feel or what happens to you.
2. Identify the feeling you are experiencing.
3. You can give it a distinctive name that will help you reach it more quickly. A technical name is not necessary, but an emotional identifier. For example, if you are sad you can call that emotion "a little shadow", just to cite an example.

Another emotional ventilation technique is accept that you have the right to feel and to experience different emotions. In fact, it is something natural and forms an important part of life. Therefore, embrace your feelings so that you can move towards the path of inner balance by healing your "inner self".

Also, don't force yourself or judge yourself so harshly. Take one step at a time and when you least expect it you will feel much better. If you want to evaluate your level of personal demand, we recommend you do this test to know if you are too demanding with yourself.

When you need to let off steam, active listening It will be good for you to drain and bring out stagnant emotions, since it is essential to feel heard. For this, it is also important know very well who to lean on to avoid value judgments that limit your expression.

A very effective technique to identify if someone really listens to us is the so-called "TO USUALLY DO”. It is the acronym in English that is used in behavioral psychology to analyze or transmit active listening. Its development is simple and works as follows:

• yes (squarely): it refers to the posture of the one who listens to us. This should look at us both in the face and the body.
• EITHER (open): It is the open posture and with open arms.
• L (leaning): refers to a slight leaning toward the person being actively listened to.
• AND (eyes): refers to eye contact during listening.
• R (relaxed): it is the relaxation of the listener so as not to fall into an exaggerated emotional frame.

It is important that whoever listens to you change their focus, but only to let you know that they are listening to your story. If you identify that whoever listens to you only wants to judge you or give you their own opinion of her, the best thing is that stop the ventilation and wait for another person who really wants to listen to you without so many questions.

Emotional ventilation is simply finding that way out of the emotions you want to ignore. If you are one of those who do not express yourself or open up easily to others, you can use other ventilation mechanisms such as, for example, practice any sport Or you can even start with some artistic manifestation that relaxes you and lets out all that you feel.

Also, if you apply some relaxation and meditation techniques, such as mmindfulness or yoga, you will get wonderful benefits for your physical and mental health. Another technique for emotional ventilation is write in a diary everything you carry inside. That will serve as a catharsis to get to know yourself better and to learn to manage your own emotions assertively.

Every experience, every experience and every day is an opportunity to learn that will enrich your perception of situations and adversities. In this sense, appreciate what you feel and even the cause that has unleashed that emotion.

Likewise, don't be too harsh on self-criticism, since you are not the first person who can feel confused by her emotional states. The good news is that emotional ventilation is a very effective strategy for your future learning.

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to What is emotional ventilation in psychology and techniques to apply it, we recommend that you enter our category of Emotions.

1. APA Dictionary of Psychology. (2021). https://dictionary.apa.org/ventilation

• Lazarus, R. s. (2000). Stress and emotion. Management and implications on our health. Bilbao: Desclee de Brouwer. https://www.edesclee.com/img/cms/pdfs/9788433015235.pdf