E’ possibile controllare le nostre emozioni, oppure sono loro che controllano noi?
Siamo tutti soggetti a cambiamenti di umore più o meno evidenti durante il giorno.
Iniziamo la giornata magari un pò nervosi, già arrabbiati con il mondo perchè ci convinciamo a priori che la giornata sarà pessima, poi lentamente l’umore si solleva, dopo un buon caffè. Arriviamo in ufficio ed entriamo nel loop lavorativo e allora parte la vera e propria giostra delle emozioni. Entusiasmo per quel progetto portato a termine, rabbia per una telefonata scomoda, allegria per la battuta di un collega e poi ancora… nervosismo per il traffico in strada, gioia per un messaggio inaspettato e così via… un susseguirsi di emozioni diverse.
Ma cosa sono queste emozioni?
Partendo dal presupposto che le emozioni generano una forza incredibilmente potete sul nostro comportamento, mi piace definire le emozioni come processi in continuo mutamento e non dei semplici stati mentali/emotivi.
Le nostre emozioni infatti variano continuamente perchè sono influenzate sopratutto dagli stimoli esterni ai quali siamo sottoposti (come negli esempi che ho citato poco sopra).
Possiamo quindi dire che le nostre emozioni sono la risposta a questi stimoli e come sicuramente avrai già letto altrove, il nostro umore è per il 10% determinato da già che ci accade (stimoli) e per il 90% da come reagiamo (emozione).
Per questo è importante imparare a controllare le nostre emozioni perchè questo potrà fare la differenza sul nostro umore.
Ma non solo.
Come potete vedere dal piccolo schema riportato sopra, gli attori coinvolti nella giostra del nostro umore sono ben 3: le emozioni, i pensieri e il corpo.
Si tratta di tre elementi che sono indissolubilmente collegati l’un l’altro.
Provate a pensarci.
Ciò che pensiamo, positivo o negativo che sia influenza le nostre emozioni che di conseguenza si manifestano nel nostro corpo.
Vi capita mai di essere arrabbiati perchè ripensate continuamente ad una brutta situazione a lavoro, oppure perché non riuscite ad ottenere il risultato che sperate dai vostri allenamenti, in un rimuginare di pensieri negativi e vi ritrovate ore dopo con mal di testa o mal di stomaco?
Mente e corpo sono profondamente collegati e questo fa si che le nostre prestazioni sia sportive che non, vengano influenzate da questi elementi. E’ importante quindi, cercare un equilibrio tra di essi, per ritrovarci il più possibile in uno stato ottimale di prestazione.
Nell’articolo sull’attivazione abbiamo già parlato dell’Arousal che possiamo definirlo come “risveglio” e più in generale come il livello di attivazione del nostro organismo.
Come potrete immaginare, dal momento che mente e corpo sono interconnessi, il nostro livello di arousal è condizionato dalle emozioni, come è evidente dal grafico qui sotto:
A livelli troppo bassi o troppo alti di arousal la nostra prestazione risulta allo stesso tempo molto bassa infatti:
- Livelli bassi di arousal corrispondono a stati di sonno/veglia che potremmo definire quasi come apatia che necessitano quindi di un aumento dell’attivazione;
- Livelli alti di arousal corrispondono a stati di ansia, stress e a volte anche panico. Un disturbo emotivo quindi che deve essere ridotto.
La performance ottimale invece si colloca al centro, in equilibrio quindi tra il livello di arousal nè troppo basso nè troppo alto. Molti lo definiscono “stato di flow”, una sorta di stato emotivamente perfetto, nel quale si manifestano tutte le condizioni ottimali per una prestazione d’eccellenza.
Questa è quella che viene chiamata “Legge di Yerkers e Dodson”, secondo la quale una bassa attivazione comporta demotivazione, distacco, poca concentrazione, stanchezza e senso di impotenza; mentre un’alta attivazione si traduce in tensione, rigidità muscolare, aumento della pressione arteriosa, affaticamento, tachicardia, aumento della sudorazione e mancanza di coordinazione e concentrazione.
E’ quindi opportuno lavorare su queste due fasi, per cercare di essere nel limite del possibile, sempre in equilibrio nella zona di mezzo. Possiamo quindi agire sui 3 attori coinvolti: pensieri, emozioni e corpo.
Partendo dai pensieri, possiamo notare come alcuni schemi di pensiero possono trasformare momenti di calo in qualcosa di più duraturo come ansia, stress e depressione. Al contrario pensieri più propensi al positivo migliorano di gran lunga la nostra percezione delle cose pertanto ci sentiamo più propositivi, più allegri e sereni.
Come ho già più o meno specificato, a fare il danno più importante non è l’emozione stessa, ma il COME REAGIAMO AD ESSA e quindi i pensieri che mettiamo in atto come reazione a ciò che ci sta accadendo.
Controllare quindi la nostra reazione alle emozioni (e quindi i nostri pensieri) permette di affrontare al meglio ciò che ci accade e perchè no, anche ciò che intendiamo spontaneamente affrontare.
Dobbiamo partire dal presupposto che NOI NON SIAMO I NOSTRI PENSIERI e questo la meditazione ci può venire in aiuto.
Di seguito, ti propongo un piccolo esercio da fare:
Prenditi 5 o 10 minuti di pausa in un posto tranquillo, lontano da rumori e distrazioni e assumi una posizione comoda e poi chiudi gli occhi.
Concentrati sul respiro, inspirando dal naso ed espirando lentamente dalla bocca. Mantieni l’attenzione al respiro, al movimento del petto e della pancia che si gonfia e si sgonfia ad ogni respirazione.
Quando arriva un pensiero, sul tuo passato o sul futuro, se la mente tende a seguirli, riporta l’attenzione al respiro, senza giudicare il pensiero stesso.
Prova a vedere questi pensieri come delle immagini mentali ad esempio nuvole in cielo che sospinte dal vento scorrono via dal cielo della tua mente.
Resta così per il tempo che senti necessario e poi ritorna alla tua giornata.
Con questa piccola meditazione vedrai come i pensieri sono solo pensieri, non sono reali e le tue emozioni acquisiranno una dimensione nuova.
Quando ci sentiamo in balia delle nostre emozioni, per cercare di controllarle possiamo inoltre agire con altri mezzi utili:
- La musica: ho già parlato in questo articolo come la musica agisce sul nostro stato d’animo e quindi sulle nostre emozioni.
- Il training autogeno: tecnica di rilassamento psicofisiologico.
- Lo yoga: per aiutarci a ritrovare la connessione con noi stessi.
- La kickboxing: trovate qui alcuni articoli in cui ne parlo.
- La respirazione: attraverso il controllo del respiro, possiamo gestire meglio la tensione sotto sforzo, migliorando anche gli aspetti fisiologici e quindi agendo anche sul corpo.
Con la respirazione infatti, possiamo agire in due modi:
RESPIRAZIONE LENTA E PROFONDA
Utilizzando il diaframma, diminiamo tensioni muscolari ritrovando una maggior scioltezza.
RESPIRAZIONE CORTA, VELOCE E RITMATA
Utilizzando il torace, generiamo un senso di eccitamento e quindi di attivazione.
Abbiamo visto come stati mentali e stati fisiologici si influenzano vicendevolmente permettondici di ritornare sui nostri obiettivi, ricordarci l’impegno preso con noi stessi facendo leva sul nostro entusiasmo.
Tecniche come la meditazione dei “Pensieri sono solo pensieri”, la musica, l’attività sportiva e la respirazione possono essere tutti strumenti utili a gestire le nostre emozioni, per farci raggiungere quello stato di equilibrio necessario per affrontare la strada verso i nostri obiettivi.
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