Narrate Your Emotions to Navigate Them

Allow yourself to feel emotions without becoming attached to them. Engage in metacognition by putting feelings into words to break free from the cyclical pattern of incoherent thoughts associated with the default mode network. This narrative approach—whether through journaling, storytelling, or discussing with a friend or therapist—can help structure your feelings, transition from emotional to logical thinking, and facilitate finding a solution by compartmentalizing your emotional experiences.