What is Emotional Self-Regulation, and What Can You do to Improve it?
Updated: Aug 7, 2023
By: Eunice Ahn
Emotional Self-Regulation
Emotional self-regulation effectively manages and regulates emotions in different situations, environments, and stimuli. It involves three components of emotional triggers: initiating, inhibiting, and modulating actions. The main point of cultivating emotional regulation is that it can modify and filter the most important aspects so one does not over-stress.
Key Components
Emotional Awareness: As emotions arise, determine what is intense (or not!) emotion you are feeling. Give yourself time to process and hone in on what is "controlling you." An excellent example of cultivating emotional awareness is learning mindfulness meditation practice.
Emotional Understanding: Figure out what triggers you, any possible underlying causes, and the impact of your emotions. Try using mindfulness and journaling as a tool to improve emotional understanding.
Impulse control: Managing and restraining impulsive reactions, such as anger or frustration, and responding thoughtfully instead. Exercise and mindfulness meditation can improve impulse control.
Stress management: Developing techniques to cope with and reduce stress, such as deep breathing, mindfulness, or engaging in activities that promote relaxation.
Emotional expression: Expressing emotions in a healthy and constructive manner, finding appropriate outlets for emotional release, and avoiding bottling up or suppressing emotions.
Cognitive reframing: Challenging negative or irrational thoughts and reframing them in a more positive or realistic light using a journal or working with a licensed therapist who is skilled in CBT.
Problem-solving: Developing effective problem-solving skills to address the root causes of emotional distress and find constructive solutions.
Social support: Seeking support from trusted individuals, such as friends, family, or mental health professionals, to help regulate emotions and provide guidance during challenging times.
If you have tried these tips and still struggle with intrusive, highly distressing thoughts to the point that it interferes with your ability to function, seeking professional help might be helpful. Cognitive-behavior therapy is an evidence-based practical approach that can help you manage your rumination, obsessive thinking, and negative thinking patterns. It focuses on the cycle mentioned earlier between thoughts, emotions, and behavior. Sometimes it may be difficult to determine your triggers and work towards being more positive all by yourself. In that case, schedule a free consultation by clicking the link below for additional support. Share this blog with someone else who you think can benefit from these tips. We also encourage you to sign up for free weekly tips, tools, and strategies by clicking the other link below.
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