Continuing on with the topic of emotion regulation, today I want to talk about a particular way to think about emotions, a framework if you will and how you can reduce your vulnerability to emotions, change how you feel and ultimately feel better.

Let’s begin with some facts about emotions.

1. Emotions are complex. In other words, they generally consist of several parts or different reactions happening at the same time.

2. Emotions are automatic. Emotions are involuntary, automatic responses to internal and external events.

3. Emotions cannot be changed directly. We can't tell ourselves to feel a different emotion and then actually feel it. We cannot use willpower to stop an emotional experience even when we desperately want to.

4. Emotions are sudden and they rise and fall. Most emotions only last for a few minutes unless we do something to make them stick around.

5. Emotions are self-perpetuating. Once an emotion starts, it keeps restarting itself.

6. Some emotions are universal. There are 10-12 universal emotions that we are born with. These include anger, disgust, fear, guilt, joy, jealousy, envy, sadness, shame, surprise, interest, love.

7. Emotions have components. These components are inter-related, and each component influences the others. Changing just one component can often change the entire emotional response.

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