Emotional Regulation
With the rise of discussion surrounding the topic of emotional health, you’ve probably heard of something called “emotional regulation.” Our emotions can be really powerful and can overwhelm us if we don’t have the proper tools to process and regulate them.
Understanding and utilizing emotional regulation tips and tools can help us to better navigate and respond to different emotional stressors, triggers, and challenges in every area of our lives.
What is emotional regulation?
Emotional regulation is the ability to effectively manage and control our emotions in response to different situations or triggers. It involves being aware of our emotions, understanding what causes them, and then using strategies and tools to regulate those emotions healthily.
Learning how to regulate our emotions (and in turn, our nervous systems) can help us to better adapt and respond positively during difficult moments or interactions. With regulated emotions, we can respond in situations rather than react. Emotional regulation refers to our ability to identify and control our emotional reactions or our reactions to other's emotions.
Why is it important to learn how to emotionally regulate?
Learning how to process and regulate our emotions ultimately helps us maintain overall emotional, physical, and mental health. Our emotions are powerful and affect all the areas of our life. When we’re emotionally dysregulated, it can affect our physical bodies too. Persistent headaches, stomachaches, muscle tension, and exhaustion can take place. We might have trouble sleeping or breathing in a regulated manner. These symptoms prolonged can be super damaging to our bodies.
When we learn how to regulate our emotions, we can better manage high stress and high emotions, not just in ourselves but also within others. When we’re calm and regulated, we can help others be calm and regulated, too. This is called co-regulations. Our nervous systems were designed to pick up on the emotional state of others. If we’re at peace, understanding and regulating our emotions, the people around us will pick up on this, too.
Tips for Emotional Regulation
Being able to regulate our emotions is one way for us to live in further breakthrough and healing. In return, we can help our families and friends live in regulation, too! Here are 2 tools to use to help you regulate in high emotional moments.
1-Deep breathing exercises
In moments of stress, our breathing can become fast and shallow; irregular. This can cause stress to increase and put us in a state of anxiety. This makes it hard for us to connect with others and stay present in moments. Through intentional deep breathing, taking a few slow, deep breaths in and out, we can get back to a place of peace and calm.
2-Mindfulness Techniques
By being mindful of ourselves and our emotions, we can take inventory of what we’re feeling and have better compassion and grace for ourselves. This helps us to become less reactive and more responsive to emotionally stimulating situations. Here are a few different techniques to try.
1-5, 4, 3, 2, 1 Technique
This technique can be done quickly in any situation. It brings us back into alignment with our body and activates our 5 senses. Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Take a mindful walk
Take a walk through your neighborhood or a park near you. Take in everything you can see, hear, smell, etc. Walk in silence and just soak in your surroundings. Notice the birds, flowers, or anything you haven’t seen before.
Practice gratitude
Take some time every day to name a few different things you’re thankful for. Thankfulness and gratitude align us with the heart of the Father and bring us into a present state of being.