Beat Stress Fast: Expert Tips from Dr. Zakreski

If you've been feeling more stressed than usual lately, it's a sign you need to listen to the latest episode of the Good Mood Show. Renowned neurodivergence expert Dr. Matthew Zakreski shares his best strategies for riding out emotional storms in a healthy way. 

Learn how small changes like noticing where different feelings physically manifest in your body and saying your emotions out loud can make a big difference in calming down faster. Tune in for some easy ways to boost your mental well-being when stress starts to get you down.

Here are some power takeaways from today’s conversation: 

• How emotions impact the brain and body

• Reframing feelings as "what you're experiencing" not good/bad

• Using the parasympathetic nervous system to calm down

• Noticing where different emotions manifest physically

[01:05] How Emotions Impact the Brain and Body

The limbic system is like the alarm center of the brain. When a threat is detected, whether external or internal, it activates our emotional response. But we have the power to hit "snooze" on that alarm with our prefrontal cortex, the CEO of the brain. Emotions don't only happen in our brain, they impact our entire body. Matt explains that understanding how our emotions physically manifest in the body, through sensations like increased heart rate or tension in the jaw, gives us a "head start" to choose healthier coping behaviors over reactive ones. The more awareness we have of our own early warning signs, the better equipped we are to regulate big feelings and make decisions we won't regret later.

[03:15] How to Get Ahead of Big Feelings

The sympathetic ("fight or flight") system kicks into gear when strong feelings arise, preparing the body for action. But consciously using our voice to label these internal experiences actually triggers the competing parasympathetic ("rest and digest") system. By saying how we truly feel out loud, even if it feels uncomfortable, our nervous system gets the signal to start winding back down. Matt suggests verbalizing emotions as a simple yet powerful self-soothing technique. Say your emotions out loud, rather than bottling them up, to shift from a place of reactivity to one of regulation much more quickly. 

[05:26] Riding Out Emotional Storms

Matt compares emotions to thunderstorms, emphasizing the importance of allowing feelings to pass through you rather than getting caught in the storm. Think of emotions like weather - they'll run their course if you don't fight them. Focus on positioning yourself to ride it out safely so you can get back to your day feeling better once it's over.

Notable quotes:

[01:41] The more we know about how emotions impact our body, we increase our chances of making better choices when we've got big feelings. [01:48]

[04:12] The parasympathetic nervous system is going to activate on its own no matter what… But we can escalate that process by saying how we feel out loud. [04:22]

[05:00] When we're calmer, we make better choices. When we make better choices, we feel better. [05:03]

[05:26] When the emotions come, it's helpful to think of them like thunderstorms… You're allowed to be upset or scared that the thunderstorm exists. But don't go out in the thunderstorm and scream at it, because then you're gonna get hurt. [05:50] 

[06:24] When you feel a feeling, it's not good or bad. It's just what you're feeling. You name it. And you watch that parasympathetic nervous system calm you right down. [06:33]

Resources Mentioned: 

www.theneurodiversitycollective.com 

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About the Guest 

Dr. Matthew Zakreski is a neurodivergence and mental health expert who teaches people how their needs may change socially and professionally due to different brain types like ADHD, giftedness, dyslexia, or autism.