Managing emotional momentum

Emotional momentum refers to the tendency of an emotion, once triggered, to gain strength and intensity if not addressed or managed appropriately.

Understanding how this momentum works and applying specific strategies based on its intensity level is crucial for effective emotional regulation and preventing anxiety from escalating.

What is Emotional Momentum?

When an emotion is triggered, especially an intense emotion like anxiety or fear, it can snowball internally.

If left unchecked, the emotion can feed on associated thoughts and physical sensations, growing in intensity and becoming increasingly difficult to manage.

It's like a vehicle gaining speed downhill; The more it progresses, the harder it is to stop.

Recognizing the start of this impulse is the first step to being able to intervene before the emotion becomes overwhelming.

Strategies for Low, Medium, and High Impulse Emotions

The strategy for managing emotional impulses varies depending on their intensity:

• Low Impulse: When the emotion (for example, mild worry or nervousness) is just beginning and has little force, is the ideal time to intervene. Cognitive distraction techniques (focusing attention on something else), cognitive restructuring (questioning anxious thoughts), or brief relaxation techniques (such as diaphragmatic breathing) can be used to cut off the impulse before it grows.

• Medium Impulse: If the emotion has already gained a certain intensity and the previous techniques are not sufficient, more active strategies can be used. This may include changing your physical activity (going for a walk, exercising), performing a task that requires concentration, or using NLP (Neuro-Linguistic Programming) techniques to change your internal state (as seen in the next point). It is also helpful to recall past successes in managing similar emotions to increase self-efficacy.

• High Impulse (Overwhelming Emotion): When the emotion is very intense and feels overwhelming (as in a panic at