Managing negative feelings involves making our emotions meta-cognitive to shift control from amygdala to prefrontal cortex.
Mindfulness meditation develops self-awareness, enabling us to observe and regulate our emotions.
Deep dives
Managing Negative Feelings is Essential for a Happy Life
Negativity is a part of life, and eradicating it completely is impractical and even dangerous. However, it is important to learn how to manage negative feelings so that they do not overpower us. By making our feelings meta-cognitive, we can become aware of them and shift their control from the amygdala to our prefrontal cortex. This self-awareness allows us to manage our emotions effectively.
Mindfulness Meditation as a Tool for Emotional Management
Mindfulness meditation, derived from Buddhism, is a scientific approach to managing emotions. It involves sitting quietly, focusing on the breath, and noticing distractions without judgment or attachment. This practice develops mindfulness, which fosters self-awareness and enables us to observe and regulate our emotions. While clearing the mind completely is impossible, meditation changes our relationship with our thoughts and emotions, helping us become less reactive and more in control.
The Journey from Cynicism to Embracing Meditation
Dan Harris, a former broadcast journalist, initially viewed meditation with cynicism and hostility. However, after experiencing a panic attack and its aftermath, Harris delved into meditation and discovered its numerous benefits. The science behind meditation, including its impact on brain structure and function, convinced him of its effectiveness. Harris emphasizes that meditation is not a substitute for traditional therapies but a complementary practice that can aid emotional regulation and overall well-being.
Fear of Failure, Privilege, and the Power of Self-Awareness
Dan Harris acknowledges his own fear of failure and the challenges that come with success. He highlights the importance of self-awareness, stating that noticing our emotions is the first step towards managing them. Harris addresses the criticism that discussions about meditation can be seen as privileged, emphasizing that happiness and the desire for it are universal. He aims to spread evidence-based practices to help improve people's lives and address societal injustices.
Only when we admit we have a problem can we begin to find solutions. On the first episode of How To Build a Happy Life, we explore the neuroscience of emotional management, practices that help us befriend our inner monologue, and challenges to getting in touch with our feelings. Our journey to happier living starts with the question: How do I feel right now?
This episode features Dan Harris, former ABC News anchor, meditation expert and founder of Ten Percent Happier.
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This episode was produced by Rebecca Rashid and hosted by Arthur Brooks. Editing by A.C. Valdez, Katherine Wells, and Gillian White. Fact-check by Ena Alvarado. Sound design by Michael Raphael.
Be part of How To Build a Happy Life. Write to us at howtopodcast@theatlantic.com or leave us a voicemail at 925.967.2091.
Music by Trevor Kowalski ("Lion's Drift," "This Valley of Ours," "Una Noche De Luces"), Stationary Sign ("Loose in the Park"), and Spectacles Wallet and Watch ("Last Pieces").
