Healing and Hypnotherapy Volume - 3, issue 12, I June 2019 | Page 21

inwardly their limbic system was just as aroused as without suppression, and
in some cases, even more aroused. Kevin Ochsner, at Columbia, repeated
these findings using an fMRI. Trying not to feel something doesn’t work, and
in some cases even backfires.
But labelling, on the other hand, makes a big difference.
To reduce arousal, you need to use just a few words to describe an emotion,
and ideally use symbolic language, which means using indirect metaphors,
metrics, and simplifications of your experience. This requires you to activate
your prefrontal cortex, which reduces the arousal in the limbic system. Here’s
the bottom line: describe an emotion in just a word or two, and it helps reduce
the emotion.
Ancient methods were way ahead of us on this one. Meditation  has
employed this for centuries. Labelling is a fundamental tool of mindfulness.
In fact, labelling affects the brain so powerfully it works with other people
too.  Labelling emotions is one of the primary tools used byFBI hostage
Negotiation.
Okay, hopefully you’re not reading this and labelling your current emotional
state as “Bored.” Maybe you’re not feeling awful but you probably have
things going on in your life that are causing you some stress. Here’s a simple
way to beat them…
3) Make That Decision 

Ever make a decision and then your brain finally feels at rest? That’s no
random occurrence.
Brain science shows that making decisions reduces worry and anxiety — as
well as helping you solve problems.
Making decisions includes creating intentions and setting goals — all three
are part of the same neural circuitry and engage the prefrontal cortex in a
positive way, reducing worry and anxiety. Making decisions also helps
overcome striatum activity, which usually pulls you toward negative impulses
and routines. Finally, making decisions changes your perception of the world
— finding solutions to your problems and calming the limbic system.
But deciding can be  hard. I agree.  So what kind of decisions should you
make? Neuroscience has an answer…
Make a “good enough” decision. Don’t sweat making the absolute 100% best
decision. We all know being a perfectionist can be stressful. And brain studies
3