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Emotion regulation is the ability to control one's own emotional state in different situations and over time. Learn how to regulate emotions, why it matters, and what factors affect it.
- Can Emotions Be Controlled
This is why emotional acceptance can be a particularly...
- 5 Ways to Get Your Unwanted Emotions Under Control
The study of emotions is not an exact science. Psychologists...
- Radical Teaching
The Art of Emotional Intelligence Understanding what...
- Can Emotions Be Controlled
May 27, 2024 · The definition of emotional regulation encompasses both positive and negative feelings, along with how we can strengthen them, use them, and control them.
- Why Is Emotional Regulation Important?
- What Is Emotion Dysregulation?
- What Causes Poor Emotional Regulation?
- The Cycle of Distress
- Breaking The Distress Cycle
- Skills For Regulating Emotions
- References
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Being able to regulate emotions is important since our emotions are closely connected to how we think and feel. Our thoughts and feelings help us to decide how best to respond to a situation and what action we should take. Essentially, emotional regulation can influence behavior. Learning skills to regulate our emotions means that, instead of actin...
It is common for people to occasionally use less-than-ideal emotional regulation strategies. However, individuals who regularly experience overwhelming, intense, negative emotions are much more likely to rely on unhealthy strategies. Imagine a scenario where one of your friends does not turn up for a pre-arranged lunch with you. Instead of consider...
Having poor emotional regulation often comes from childhood. Below are some possible causes for why someone may struggle with regulating their emotions:
Wanting to minimize or avoid strong and negative emotions is part of what is often called a ‘cycle of shame.’ This pattern often looks like the Experimental Avoidance Model by Chapman, Gratz, & Brown(2006). This model explains that self-harm is primarily maintained by negative reinforcement in the form of escape or avoidance of unwanted emotional e...
Changing any part of the cycle can interfere with the pattern and lead to more positive thoughts and feelings. Techniques such as those employed in cognitive behavioral therapy (CBT)can help you learn how to understand and work with the relationship between your thoughts, feelings, and behaviors. Learn to pay attention to the way the thought-emotio...
1. Name the emotion
Attempting to avoid unpleasant thoughts and feelings can actually result in more unwanted negative thoughts and feelings. Rather than avoiding unpleasant emotions, acknowledge their presence and name them specifically. It can be helpful to say out loud or think to yourself, ‘I am feeling sad/angry/afraid. If you are uncertain about what emotion you are feeling, you can use a ‘Feelings Wheel,’ which displays many of the primary and secondary emotions one may feel. Naming the emotion often lead...
2. Recognize and understand the emotion
It makes sense to believe that people who are unclear about their emotions are also less aware and less clear about their psychological needs. A way in which you can become more aware of what you are feeling is to pay attention to what you are experiencing physiologically in your body. For instance, you may have an unsettled feeling in your stomach when feeling anxious,or you may feel a tightness in your chest if you are feeling sad.
3. Validate the emotion
It is key to recognize that your emotions are present for a valid reason and that they are telling you something. Practice self-compassion and give yourself support for the unpleasant emotions you are experiencing. Understand that feeling strong negative emotions are a normal part of life. Try to breathe into the experience of your emotions. You can soothe hurt feelings by placing a hand over your body where you feel this experience, then breathe slowly into this area. Inquire within as to wh...
Aldao, A., Nolen-Hoeksema, S., & Schweizer, S. (2010). Emotion-regulation strategies across psychopathology: A meta-analytic review. Clinical psychology review, 30(2), 217-237. Chapman, A. L., Gratz, K. L., & Brown, M. Z. (2006). Solving the puzzle of deliberate self-harm: The experiential avoidance model. Behaviour research and therapy, 44(3), 371...
Emotion regulation is the ability to manage and respond to one's emotional experiences in appropriate and adaptive ways. Learn about the healthy and unhealthy strategies, the causes and effects of poor emotion regulation, and the related disorders such as BPD and ADHD.
3 days ago · Emotional self-regulation is the ability to think before you act, which can help you view situations more positively. Developing this skill takes practice, and you can help through...
- Corey Whelan
Apr 6, 2022 · Emotional regulation is the ability to recognize, manage, and respond to your emotions. It’s a learned skill that can help you cope with stress, improve relationships, and protect your mental well-being.
Learn what emotion regulation is and how to regulate your emotions with healthy and unhealthy strategies. Find out the impacts of emotion regulation, the difference between emotional control and acceptance, and the role of self-awareness, mindfulness, and memory.
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Emotion regulation (ER) is the attempt to influence emotions in oneself or others. Learn about the process model of ER, which distinguishes five families of strategies and four stages of regulation, and how they relate to cognitive reappraisal, a common and effective ER strategy.
