Emotions and Survival: Understanding Our Emotional Landscape

Ever felt like your emotions make no sense—or worse, like someone tried to explain them to you with a mix of guesswork and buzzwords? You’re not alone. Many people step into therapy carrying confusion from theories that sound good on paper but don’t hold up in real life.

That’s why in my practice, I focus on giving clients a clear, science-based framework for understanding their emotions—something both rational and deeply relatable. When people see how emotion regulation actually works (without the jargon or hype), they gain confidence and feel empowered to take charge of their emotional world.

The Survival Function of Emotions

Purpose of Emotions
Emotions are evolutionary adaptations developed to enhance our survival. They alert us to significant changes in our environment and motivate us to take action. For instance, fear prepares the body to flee from danger, while joy encourages behaviours that promote social bonding and cooperation.

Autonomic Nervous System
Emotions are closely tied to the autonomic nervous system, which regulates our physiological responses to stimuli. The sympathetic nervous system prepares the body for action (fight or flight), while the parasympathetic nervous system promotes relaxation and recovery (rest and digest).

Autonomic Emotion Regulation Mechanisms

Homeostasis
Our body and mind strive to maintain a state of balance, or homeostasis. When emotions create significant arousal, various mechanisms return us to baseline, ensuring we aren’t constantly in a state of high alert or prolonged distress, which could harm our health.

Neurotransmitter Adjustments
The brain adjusts neurotransmitter levels to regulate emotional states. For example, cortisol levels increase during high stress to help the body cope. Once the stressor is removed, cortisol levels decrease to prevent chronic stress.

Misinterpretation and Maladaptive Responses

Cognitive Appraisal
Emotions are influenced by how we interpret or appraise situations. Sometimes, our interpretations are based on past experiences or cognitive biases, leading to inappropriate emotional responses. For instance, someone with a history of trauma might perceive a neutral situation as threatening.

Maladaptive Patterns
Over time, individuals can develop maladaptive patterns of emotional regulation, such as avoidance, suppression, or rumination. These patterns can exacerbate emotional distress and lead to issues like anxiety or depression.

Emotions are signals from the body and mind, designed to alert us to important changes and motivate us to take action. They help us respond to changes and challenges in our environment. Sometimes, though, our emotions can feel overwhelming or get stuck. They are not inherently good or bad, but their intensity and duration should be regulated to maintain overall well-being.

Our bodies and minds naturally work to keep a balance. After feeling a strong emotion, like fear or sadness, our system tries to bring us back to a more neutral state. This helps us avoid being in a constant state of distress. This is a normal and healthy process that prevents prolonged stress and helps us recover.

The Way We Think Matters

The way we think about situations can affect how we feel. For example, if we interpret a neutral event as threatening because of past experiences, we might feel anxious. By learning to see things differently, we can change our emotional responses.

Effective Emotion Management

There are many ways to manage emotions effectively. Strategies for emotion regulation, typically taught during therapy sessions, such as mindfulness, cognitive restructuring, diffusion, and relaxation techniques, help people manage their emotional responses in a healthy and adaptive way, making them feel more in control and balanced.

By understanding and utilizing these scientifically grounded concepts, clients can better navigate their emotional landscapes, leading to improved mental health and overall well-being.