Emotional Regulation

What is it?

Sometimes, our thoughts or emotions can feel incredibly overwhelming. Emotional regulation is the ability to manage our thoughts and emotions. This can help keep you calm in distressing moments.

How does it help?

Increases resilience

Is a protective factor against depression and anxiety

Can lead to a happier life with greater financial success

 “Perhaps the most liberating moment in my life was when I realized that my self-loathing was not a product of my inadequacy but, rather, a product of my thoughts.”

– Vironika Tugaleva

Strategies for Emotional Regulation

Notice What You’re Feeling

The first step to gaining some control over our emotional state is being able to name our emotional state. Next time you feel a strong emotion, practice naming it using an emotion wheel. Start in the center and pick the feeling that resonates with you. From there, move to the outer categories to more accurately describe what you’re feeling. Ask yourself these questions:

  • How does this feel in my body?

  • What else makes me feel this way?

  • Do I carry this emotion anywhere? (In my hands, in my stomach)

  • How do I normally respond when I feel this way?

  • How would I like to respond to this feeling?

Challenge Negative Thoughts

Cognitive Behavioral Therapy suggests that our thoughts influence our feelings and impact our behavior. Therefore, changing thoughts can alter our emotions and behavior too. To get started, view the video or use some of the following worksheets:

Self-Compassion

Self-compassion involves extending compassion to ourselves when we experience failure, suffering, or other perceived inadequacies. In this video, Dr. Kristin Neff explains what self-compassion is, why it is important, and ways to practice it. Additionally, you can use the following resources: