We’ve all been there – caught in a spiral of anxious thoughts, burning with anger, or drowning in sadness. These intense emotions can feel all-consuming, as if they are our entire reality.

But what if there was a way to step back and gain some perspective?

Enter the art of mental otherization.

Your Brain: A Wrinkly Wet Computer

The next time you’re feeling overwhelmed by emotion, try this: picture your brain. Not the abstract concept of your mind, but the actual physical organ inside your skull. Visualize that wrinkly, wet, gray three-pound slab of meat with its spinal cord tail.

Now imagine that chunk of biological material getting all worked up.

Suddenly, your anxiety or anger might seem a bit… silly. After all, it’s just a piece of flesh throwing a biochemical tantrum. This mental shift can help you detach from the intensity of your emotions and view them more objectively.

Bringing Out Your Inner Animal

Another technique is animalization. Ask yourself: if my current emotional state were an animal, what would it be?

• Anxiety might be a squirrel, darting about frantically and hoarding nuts for an imagined future catastrophe.
• Anger could be a puffed-up cat, hissing and arching its back at a perceived threat.
• Depression might manifest as a sloth, barely moving and seeing no point in expending energy.

By associating your feelings with an animal, you create a mental image that’s easier to observe and even find humor in. It’s much simpler to calm down a frightened squirrel or soothe an angry cat than it is to wrangle with abstract emotions.

Becoming the Narrator of Your Own Story

The third method is third-person personification. Instead of thinking “I am angry,” try “John is angry.” Or choose any name you like: “Beatrice is feeling anxious right now.”

This approach turns you into the narrator of your own emotional story.

Like a writer crafting a character, you can analyze Beatrice’s feelings with greater clarity and compassion. Why is she anxious? What would help her feel better?

By creating this narrative distance, you gain the ability to be both the protagonist experiencing the emotion and the author guiding the story to a more positive resolution.

The Power of Perspective

These techniques all share a common thread: they create psychological distance between you and your emotions.

This distance doesn’t invalidate your feelings, but it does give you room to breathe, reflect, and respond more thoughtfully.

So the next time you’re caught in an emotional storm, remember: you’re not your feelings. You’re the observer of a wrinkly brain, the caretaker of an expressive animal, or the author of your own tale.

After all, it’s hard to stay too wrapped up in your own head when you’re imagining it as a damp, grumpy blob of gray matter.