Introduction
Everyone faces challenges that can weigh heavily on our minds. Whether it’s a traumatic event, daily stressors, or emotional struggles, talking about our problems can be a powerful tool for healing.
But why does expressing our thoughts and feelings have such a powerful effect on our mental well-being?
In this post, we’ll explore the neuroscience behind *expressive disclosure and provide you with actionable tips on how to incorporate this practice into your life daily.
Expressive Disclosure: what happens in the brain?
There are a list of fascinating things going on in the brain as a result of expressive Disclosure(ED) that is responsible for the calm in the storm.
One such process is called emotional processing.
When we share our emotions, we engage two parts of the brain: the prefrontal cortex and the anterior cingulate cortex— these are areas of the brain that help us regulate our emotions and make sense of our experiences.
Prefrontal Cortex (PFC)
The PFC is involved in what is known as higher-order cognitive processes which includes decision-making, problem-solving, and emotional regulation. It helps us assess situations, plan what our response would be, and how we control our impulses.
With regards to emotional processing, The PFC helps us make sense of our feelings and experiences. It helps us understand how we're feeling and why, and it helps us think about things in a more logical way.
The PFC helps us deal with stressful situations in a better way. It helps us see things from a different point of view and find healthier ways to cope with negative feelings
In expressive disclosure, talking about your feelings and thoughts activates the PFC, helping us to understand ourselves better, especially when it comes to our feelings.
It helps us recognize and control our emotions, so we have a clearer picture of who we are.
Neurotransmitter Influence: The PFC is influenced by chemicals such as serotonin and dopamine, which help control how we feel.
Expressive disclosure may trigger the release of these chemicals, promoting a positive emotional state.
Actionable Point: Try journaling about your feelings daily. Set aside 10 minutes each day to write freely about what’s on your mind. This practice helps activate those brain areas involved in emotional processing.(more on this in another post)
Expressive Disclosure and Cortisol Reduction
Expressive disclosure has been shown to lower cortisol levels, the hormone associated with stress. This can improve your mood and boost your immune system.
When people talk or write about their feelings, it can activate the body’s "rest and relax" system, known as the parasympathetic nervous system (PNS). This system helps calm down the body's stress response, which is controlled by the sympathetic nervous system (SNS).
As a result, talking about your problems can lead to a slower heart rate, lower blood pressure by reducing the levels of the stress hormone cortisol.
In addition, the hippocampus, a part of the brain important for forming memories, also helps control cortisol levels. Long-term stress can shrink the hippocampus, making it harder to remember things and manage emotions.
ED, like talking or writing about your feelings, helps you process emotional memories in a healthier way. This lowers the emotional and physical stress response tied to those memories, reducing the need for a big cortisol response and helping you react more calmly to stress.
Actionable Point: You can start practicing ED, righ now. Consider scheduling a weekly “check-in” with a friend (or therapist if you can afford one) where you can discuss you stressing life events. Sharing your thoughts with someone you trust can significantly lower your stress levels... the science says so.
Conclusion
Talking about your problems is more than just a therapeutic cliché; it’s backed by hard science. By understanding the neuroscience of expressive disclosure, we can utilize its power to improve our mental health.
Whether through journaling, sharing with friends, or seeking professional help, incorporating these practices can lead to a healthier, more resilient mindset. Start today!
PS
I am Covenant, a Medical Doctor with a passion for holistic medicine-( fancy word for treating a patient as an individual and not just addressing their symptoms). My focus lies in the deep connection between mental health and overall wellbeing, and I create content across various medical topics with an emphasis on mental health. Follow me for insights into holistic medicine and approaches to health and wellness.