What is emotional regulation?
Emotional regulation is the ability to manage and respond to emotional experiences with the right balance of positivity, stress and energy. It involves recognising and understanding and responding appropriately to expressing emotions to maintain positive well-being even in challenging situations. Healthy emotional regulation empowers people to navigate the ups and downs and stressors of life. This is known as resilience.
Why is emotional regulation important?
Emotions play a central role in our thought patterns, behaviours and in our relationships. When emotions are unregulated, they can lead to impulsive decisions, impact relationships and can cause physical and mental health challenges. Emotional regulation enhances self-awareness, communication, problem solving and helps us stay grounded under stress.
The different parts of emotional regulation
*Awareness of emotions: Recognising what you are feeling and identifying situations and/or environments that are stressful.
*Understanding emotional patterns: Emotional regulation requires us to reflect on how our emotions reflect and influence our thoughts, behaviour and actions. For example, understanding that anger may lead to violence.
*Managing emotions: Regulations involve becoming aware of our emotions, understanding what is happening for us and then choosing a different response. This may look like deep breathing in times of stress before saying something.
*Flexibility and adaptability: adjusting emotional responses to suit different situations is a skill that needs practising. Emotional regulation doesn't mean responding the same way in every situation. It means responding to the environment based on the context.
Emotional regulation strategies
*Mindfulness: Practising mindfulness to help increase emotional awareness. Techniques may include breathing and meditation.
*Expression: Writing, journaling, creating can provide outlets to support and process emotional dysregulation.
*Self-Compassion: being kind to yourself, having a deeper understanding of our own thought processes and our reactions.
*Support systems: sharing our thoughts and feelings with friends, family or a trained therapist can help regulate feelings, offer validation and advice.
Emotional dysregulation: When challenges arise
For some people, regulating their emotions can be challenging, particularly when a person is facing an underlying condition such as anxiety, trauma or has a neurodiversity for example ADHD, Autism or PDA. Emotional dysregulation can be challenging, intense and prolonged, with a difficulty of calming down or an inability to manage even small amounts of stress.
Benefits of Emotional Regulation
*Improved relationships: improving communication and reducing misunderstandings and conflicts
*Better mental health: managing emotions can reduce stress, anxiety and depression as well as improve overall well being.
*Increased resilience: regulating emotions allows individuals to cope more effectively with setbacks.
*Better decision-making: emotional regulations prevent us from acting impulsively and promote thoughtful choices.
In Conclusion
Emotional regulation is a skill that is developed over time. By practising mindfulness, seeking support and embracing self-awareness. Anyone can navigate their emotional dysregulation with ease and confidence. Emotions are not barriers, they provide a valuable insight towards self-acceptance, understanding and compassion to be a more balanced version of yourself.
