HW13

Ateneo de Zamboanga University
The Jesuit University in Western Mindanao since 1912
Bengil, Adrian Paul N. 07/4/2024

BSAc-2 B – BUSMAN101 B
Dr. Joan Rosenberg, a psychologist with over 35 years of experience, has

dedicated her career to understanding the intricate workings of human emotions.
Her findings are based on extensive study as well as her own experiences, which
emphasize the critical role that managing negative emotions plays in one's own
growth. A key experience Dr. Rosenberg had as a teenager greatly affected her
path into psychology, and it established her conviction that managing and
accepting negative emotions is crucial to enhancing one's sense of self-worth and
confidence. She presents the Rosenberg Reset, a simple yet effective technique
that can be summed up in the phrase "One choice, 8 feelings, 90 seconds."
Based on her research and personal experience, Dr. Rosenberg has

concluded that the largest obstacles to personal growth and fulfillment are
negative emotions. These are uncomfortable emotions, which many wrongly label
as cruel or negative. They are not naturally harmful. She names eight distinct
negative emotions that we need to learn how to deal with: sadness, shame,
weakness, anger, vulnerability, embarrassment, disappointment, and frustration.
Dr. Rosenberg stresses that emotional resilience and confidence are developed
via experiencing and overcoming these emotions. Through addressing these
emotions head-on, people can reach their full potential and achieve their
objectives with more confidence and fortitude.
According to Dr. Rosenberg, physical sensations in the body are the starting
point for our emotional experiences. It is these feelings that we naturally attempt
to avoid, as they are frequently seen as uncomfortable. But this avoidance may
hinder our ability to grow emotionally. Instead than turning to distractions like
binge eating, drug misuse, or excessive social media use, she argues for making
the deliberate decision to remain present and completely aware of these
experiences. We are able to better understand and regulate our emotions if we
stay in the present and pay attention to our experiences as they happen. Having
this awareness enables us to face and work with our emotions in a positive and
healthy way, which eventually promotes emotional stability and wellbeing.
Dr. Rosenberg believes that the secret to dealing with unpleasant emotions
is to "surf the waves" of emotions. The body goes through a biological reaction
that usually takes 60 to 90 seconds when an emotion is activated. We may ride
these emotional waves out until they pass by staying in the moment and giving
ourselves time to feel them completely. The method is known by Dr. Rosenberg
as the Rosenberg Reset, helps individuals in developing emotional resilience and
gaining a better comprehension of their emotions. This approach can significantly
increase one's ability to achieve goals, build personal relationships, and feel
comfortable in one's own skin when used consistently. By adopting this strategy,
people can break free from obsolete, constrictive life narratives and proceed with
a renewed sense of self-assurance and clarity.
Our emotions when not being controlled and understood well can
sometimes control us and could lead to unpleasant choices that we might regret
doing once we start to calm down and get over the feeling. This is true as there
are many times that I have regret doing things harshly due to these emotions
overwhelming me. You know that moment when you were still young and your
parents get angry at you and as a response you start to get mad and start to talk
back to your parents telling them anything that your mind tells you because you
are mad at them for scolding you, this emotion for me is the best example of how
our emotions and feelings can sometimes control us and make us do things that
are not the best solution in solving problems. But I am grateful sometimes that I
have experience this because it gave me lessons about how disrespectful it is to
talk back, especially to your parents, and with this I am able to understand that as
I grow up and start to help myself stay calm and collected when times of being
emotional overwhelm me.
It is okay to feel sad, angry, embarrassed, or be ashamed. It is okay to feel

these emotions because it is part of us and it gives us better understanding of
how things are going in our life, if we do not feel any of these negative emotions
that is when we are in serious need of help because I believe that it is impossible
for a person not to feel negative emotions. Embrace these emotions and instead
of making them control you, you should be the one to control them. For example
when you are too sad at something bad that happened, cry it out, et it all out and
after that you might start to feel better, when you are too mad about something,
talk to a friend about what you are made about, rant in the social media and you
might feel better after that. Help your emotions not to overwhelm you by helping
yourself as well and allowing yourself to understand how to navigate them.

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Ateneo de Zamboanga University

The Jesuit University in Western Mindanao since 1912

Bengil, Adrian Paul N. 07/4/2024

Dr. Joan Rosenberg, a psychologist with over 35 years of experience, has

Based on her research and personal experience, Dr. Rosenberg has

It is okay to feel sad, angry, embarrassed, or be ashamed. It is okay to feel

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