Cover Image: Escaping the Emotional Roller Coaster

Escaping the Emotional Roller Coaster

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I'm definitely an overfeeler,my emotions get so intense that I feel like there's no other option than to let them out. However, the author shows a way to overcome that and act on your morals and values rather than emotions, being true to yourself.

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Although it took me a while to finish, because my concentration wasn’t always on point, I did take away some informative points that I could apply to myself and others. I appreciated the digital copy in exchange for my review.

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While I have no idea if I actually qualify as a super-feeler, this book has helpful advice for any reader - super-feeler or not. There are very practical exercises to help readers behave well in emotionally charged situations. I've used them not only myself, but taught them to my young kids.

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Dr. Zurita Ona is a licensed clinical psychologist and practicing behavioral psychotherapist. In Escaping The Emotional Roller Coaster, she teaches readers how to act based on their values rather than reacting based on emotions that may feel overwhelming.

I found this book very practical and much easier to understand than some of the other books I’ve read on Acceptance and Commitment Therapy (ACT). Dr. Z writes in a friendly, compassionate tone using lots of examples from people she has worked with.

Although she discusses “super-feelers” who have trouble with emotional regulation and never mentions personality disorders, based on the extremity of the examples provided, I suspect this book may have been intended for those with Cluster B personality disorders. I have a family member with Borderline Personality Disorder, and I think this book could really help her if she would read it.

In the appendix, the author very briefly discusses some problems, such as eating disorders, substance abuse, or suicidal ideation, that are beyond the scope of the book and mentions some recommended reading on those topics. She also includes a reference list and index, and the URL for her website, which has further resources.

I was provided an unproofed ARC through NetGalley that I volunteered to review.

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This book was a struggle for me to read. It wasn't only certain words being utilized to describe the perils of a emotional spirit. It was a book I found hard to read and desire to read. I struggled with a lack of interest in reading this book. It isn't as engaging as most books I have read. I really wanted to like this book. Because I need the help in handling an overly emotional self. Yet, it was just a hard one for me to read and digest.

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Escaping the Emotional Roller Coaster: ACT for the Emotionally Sensitive by Dr. Patricia Zurita Ona draws upon acceptance and commitment therapy (ACT) techniques to help “super-feelers” work with their emotions more effectively.

What is a super-feeler? It’s a term the author uses to describe people who struggle with emotional regulation, meaning they experience intense emotions and have strong emotional reactions to situations. The book focuses on emotional sensitivity, which differs from the concept of the highly sensitive person, which is more about sensitivity to external stimuli. While people with borderline personality disorders would certainly fall into the category of super-feelers, the book didn’t make any sort of reference to diagnoses.

The book has short chapters (which I always appreciate), and it’s concise and to the point. Research findings are occasionally cited, but the book isn’t theory-heavy. There are plenty of exercises for the reader too try, and short vignettes help to illustrate the concepts covered.

The author explains that emotions only last seconds, but they can last longer through rumination. Emotions don’t arise alone; they come with attached thoughts, bodily sensations, and urges to act. Emotions serve several functions: communication and connection with others, figuring out what’s happening inside of us, handling dangerous situations, and motivating us to take action.

The book presents a range of skills that are grouped into the categories of: noticing/naming, defusing, checking, acceptance, awareness, body-based, and interpersonal skills.

The ACT process begins by clarifying the values you have chosen, and living those values, using them like a GPS to guide you. In a given situation, you should be checking in with yourself what your values are, and then check if your action urges are workable in the short-term and long-term with those values. The author cautions that gut feelings are overrated, and may be a form of emotional noise from an overactive amygdala.

Chapters cover a number of challenging emotions like anger, guilt, shame, abandonment, and . There is a focus throughout on evaluating the workability of action-urges arising with emotions, and the consistency of those action-urges with your values. Mindfulness is emphasized as a way to keep from getting too caught up in emotions.

The book also covers how we can get fused with sticky thoughts in relation to our emotions. These thoughts are made up by our inner voice, and include things like I feel it so it must be true; I feel X, which means I am X; and I feel X, therefore I must act on it. Our inner voices create rules and labels, and the author explains that it’s important to recognize that these aren’t true and examine whether they move us closer to or further away from our values. By defusing from these thoughts, we can decrease the pain we experience related to them.

The author asked the perhaps rhetorical question of whether you would choose to give up bad feelings if it also meant you would lose your capacity for positive feelings. My response was sign me on up for that, since the second half of that has already happened, but I don’t imagine that was the point of the question.

Overall, to be honest somehow the book just didn’t really grab me. It wasn’t the subject matter, because I’m actually a big fan of the principles of ACT. I also don’t think it was poorly written. It just didn’t quite click with me, yet at the same time I don’t think that has any bearing on how likely other people are to connect with it. It was certainly a factor that my concentration was pretty poor while I was reading it, so I think others should probably take my non-clicking with a grain of salt. If you’re not familiar with acceptance and commitment therapy, I think this would make a good introduction.

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Using the Acceptance and Commitment Therapy (ACT), Patricia explains and illustrates with real life scenarios the emotion-based behaviors. She incorporates recent researches about the emotion science, neurobiology of attachment and affective neuroscience. The book is well documented and contains the reference.

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I found this book to be helpful it covers the general identification and tools of grasping the emotional roller coasters we are on and how to level that ride out or to even be able to not get anxious at the top and waiting for the fall, but how to enjoy the ride as well moment to moment.

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The author, a clinical psychologist, addresses the unique challenges faced by people she calls “super feelers,” those who “are wired to experience… emotions at a very intense level.” She gives examples of situations experienced by her clients, and tells how the ACT (Acceptance and Commitment Therapy) technique can be helpful. The writing style is very down-to-earth, and there’s a good balance between practical and scientific information.

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I’ve always said that I feel things 10x stronger than most. I’ve read countless books to try to manage them. This is the first time I was introduced to ACT; a helpful method. What I love about this book is that it demonstrates practical steps I can use on a daily basis.

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