Regulating Emotions from the Inside Out: The Power of a Bottom-Up Approach
Written by: Kirsten Smith LPC, NCC
The science of emotion regulation is continuously advancing, with various therapeutic modalities, techniques, and supports available to help individuals regain control over their emotions. These include breathwork, Dialectical Behavioral Therapy (DBT), Somatic Experiencing, and Eye Movement Desensitization and Reprocessing (EMDR) therapy.
The word "emotion" translates to "energy in motion" (Gill, 2021). Emotions send signals to our body prompting it to take action or process incoming information. We have the power to decide how we respond to these signals, allowing us to release that energy and enhance our ability to regulate our nervous system. Some believe that when this energy is ignored or suppressed, it can become trapped in the body, leading to both physical and mental distress.
One of the most effective ways to tap into this energy is through what psychologists call "bottom-up processing." This approach acknowledges that emotions and bodily sensations arise first. Automatic bodily responses, such as feelings of unsafety, trigger a stress reaction (Brickle, 2019). Bottom-up processing refers to how we process this stress response and the resulting emotions through the body to restore a sense of safety. In contrast, top-down processing relies on cognitive control to regulate emotions, often used in Cognitive Behavioral Therapy (CBT).
Both approaches are valuable, especially when the nervous system is activated. In such cases, our prefrontal cortex often goes "offline," and we can regain control through the body. Establishing safety is the first step in regulating responses. Once safety and stabilization are achieved, we can then engage in deeper emotional processing (Spigelmyer, 2021).
“The body is our greatest ally in the healing process, as it holds the wisdom and resources necessary for healing.” - Peter Levine
During stressful moments, we can access our body by paying attention to bodily cues and sensations without judgment—simply noticing what is. Techniques such as breathwork, movement, and grounding exercises help stabilize the nervous system, allowing our cognitive processes to re-engage and enabling us to regulate emotions through both bottom-up and top-down approaches.
Many therapists at Integrate Therapy and Wellness utilize bottom-up methods and have observed significant improvements in clients' well-being.
If you're interested in scheduling a consultation with one of our therapists, please schedule a call now—we'd love to support you on your journey!
References
Brickel, R. E. (2019, June 4). Why a bottom-up approach to trauma therapy is so powerful. Brickel and Associates LLC. https://brickelandassociates.com/bottom-up-approach-to-trauma/
Gill, N. K. (2021). Energy in Motion. Energy in Motion | Here to Help. https://www.heretohelp.bc.ca/visions/responding-to-feelings-vol16/energy-in-motion
Spigelmyer, L. (2021, June 18). Top-down or bottom-up?. Medium. https://thebehaviorhub.medium.com/top-down-or-bottom-up-9b1adf51d9bc
