Скачать или смотреть 5 Proven Ways to Rewire Your Brain by Naming Your Emotions

Emotional regulation is the key to sustainable mental health, and in this video, psychiatrist Dr Sanil Rege breaks down neuroscience-backed strategies to understand, name, and manage emotions—without bottling them up.

Tired of feeling hijacked by anger, anxiety, or low mood? Learn why emotions are signals (not flaws), how your prefrontal cortex can guide the “horse” of subcortical circuits, and the exact regulation levers—from cognitive reappraisal and mindfulness to medication and social support—that transform distress into insight.

⏰ Timestamps / Chapters
0:00 Why emotion suppression backfires
1:24 Emotions = brain signals, not problems
3:12 Five science-based regulation levers (James Gross model)
3:47 Inside the brain: amygdala vs. prefrontal cortex
4:24 Building an emotional vocabulary that heals
5:59 Practical tools: CBT, DBT, mindfulness, exercise
6:52 Evolutionary Emotional Circuits

5 Science-Backed Ways to Regulate Emotions:

1. See emotions as signals, not flaws – Anger, sadness, or anxiety are messages about needs, not weaknesses.
2. Name your emotions – Labelling feelings engages the prefrontal cortex and calms the amygdala.
3. Apply Gross’s 5 regulation levers – Situation selection, situation modification, attentional deployment, cognitive reappraisal, and response modulation.
4. Use proven practices – CBT, DBT, mindfulness, exercise, and when appropriate, medication to restore balance.
5. Co-regulate with others – Safe relationships and social support change your nervous system from the outside in.

🔎 Key Topics & Keywords
Emotional regulation, neuroscience of emotions, emotion suppression, cognitive reappraisal, distress tolerance, amygdala, prefrontal cortex, DBT, mindfulness, mental health strategies, Dr Sanil Rege

👇 Resources & Next Steps
• Explore deeper learning at The Academy by Psych Scene → [link]
• Download the free Emotion-to-Need cheat sheet → [link]
• Subscribe for weekly brain-based mental health insights

📢 Join the Conversation
Tell us in the comments: Which regulation lever will you try first?
#EmotionalRegulation #Neuroscience #MentalHealth #PsychiatrySimplified #DrRege

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