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Emotions and Your Body






Another aspect of your emotions has to do with the changes in your body that occur when you have an emotion (Linehan 1993b). Many bodily changes occur when you experience an emotion: changes in heart rate, body temperature, muscle tension, and the activities of your sweat glands, hormones, tear ducts, and other physical functions.

Think of the last time you felt extremely angry. Then, use exercise 4.1 to write down all the changes that happened in your body when you felt angry. Did you feel increases in muscle tension? Did your heart rate seem to change by increasing, decreasing, or pounding? Did you notice any changes in your face—for instance, a flushing sensation?

Exercise 4.1 Physical Signs of Emotions

Use this table to get familiar with the physical signs of different emotions you might experience. Start with anger, and then try out other emotions, including both positive and negative ones. For now, until you get the hang of it, try to focus on emotions other than anxiety. Later, we will talk about how all of these skills apply to anxiety. For now, though, just think about other emotions.

First, under “Emotion Name and Intensity, ” name your emotion (like anger, sadness, calmness, happiness, guilt, and so on), and then rate how intense it was from 0 (no emotion at all) to 10 (most intense that you have ever felt). Then, in the “Muscles” column, briefly describe what you felt in your muscles. Were they tense? Did they feel heavy, tired, twitchy, or relaxed? Next, in the “Heart Rate” column, briefly describe whether your heart rate increased or decreased or you experienced your heart pounding in your chest. In the “Body Temperature” column, do the same thing for body temperature: Did it increase or decrease? Did you feel perspiration, warmth or coldness, or some other sensation? Finally, you can use the “Other” column to describe other physical experiences that accompanied the emotion. There is room at the bottom of the form for you to add any additional information that may be helpful to you. We provided an example of anger, but you may also describe your own experience of anger, if different

 

Emotion Name and Intensity Muscles Heart Rate Body Temperature Other
Anger Tense neck, shoulders Pounding heart quicker heartbeat Hot in my neck/face, cool feet Feeling of adrenaline surge in chest
           
           
           
           
           
           
           
           
           
           
           
           
           
Comments:    

Emotions can also occasion changes in your posture or facial expressions or the speed of your movements. When you’ve felt really sad, have you ever noticed your limbs feel heavy, your movements and rate of speech slow down, or your tone of voice and facial expressions change? In contrast, think of how your face looks, how you speak, and how your body acts when you feel very angry. Different emotions often mean different bodily sensations, as well as differences in facial expressions, tone of voice, and other factors. Often, it is because of these changes that we know we are experiencing an emotion in the first place. Also, one of the best ways to change an emotion is simply to change your bodily movements, posture, or facial expression. In fact, research studies have found that the muscles that move when you change your facial expression—for example, by smiling—trigger a host of changes in your neurochemistry (LeDoux 1996). These changes can then modify how you feel (Soussignan 2002).


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