What is emotional regulation?
Please note: our blog posts are solely informational and are not meant to replace individualized therapeutic advice or healthcare.
Emotions are a fundamental part of the human experience. For example, we may feel frustrated when stuck in traffic, sad when missing a loved one, or angry when someone disappoints or hurts us. These emotional responses are natural and provide us with important information about our circumstances, needs, and preferences. They are deeply rooted in our evolutionary biology and help us navigate our relationships, life experiences, and the world around us. Sometimes, however, emotions can become overwhelming, leading us to feel out of control. This is where emotional regulation comes in. In this blog post, we will explore what emotional regulation is, why it is important, and some effective strategies for regulating emotions.
Emotional regulation refers to the process of controlling and managing emotions. It is associated with both emotional and social intelligence. Emotional regulation mediates the relationship between a stimulus and an individual’s response to that stimulus. For example, an individual with poor emotional regulation skills may receive critical feedback and respond impulsively or with a high degree of defensiveness. Conversely, an individual with good emotional regulation skills may be able to accept the feedback, take a step back from the situation, and respond in a productive manner without becoming overwhelmed.
In other words, emotional regulation skills can help individuals be more responsive, rather than reactive, in the face of stressful experiences.
Why is emotional regulation important?
Studies have shown that there is a significant positive correlation between emotional regulation skills and mental health. For example, individuals with lower levels of anxiety and depression show higher emotional regulation capabilities than those with higher levels of anxiety and depression. In addition, good emotional regulation is important because it leads to better relationships due to more effective emotional communication and conflict resolution capabilities. It is also associated with increased resilience (i.e., one’s ability to cope with stress and setbacks), improved decision-making, and better physical health due to reduced stress.
Emotional regulation skills can be developed!
The good news is that emotional regulation skills can be developed through a variety of practices and techniques! Maladaptive emotional regulation skills such as rumination, substance use, emotional outbursts, and avoidance can be replaced with more healthy and adaptive ones. Evidence points to the effectiveness of strategies such as cognitive reappraisal, mindfulness, and emotion-focused therapy (EFT) for improving one’s emotional regulation skills.
Cognitive reappraisal
Cognitive reappraisal is an effective strategy for regulating emotions. It involves reframing the way you think about a situation in order to change your emotional response. For example, if you feel anxious about an upcoming presentation at work, you might try reframing the situation as an opportunity to showcase your skills and expertise. In doing so, you may begin to feel more confident and in control.
Mindfulness
Mindfulness involves being present in the moment and accepting your thoughts and feelings without judgment. Practicing mindfulness can help you become more aware of your emotions and better able to regulate them. Some mindfulness practices you might try – especially when you feel yourself becoming emotionally flooded – include deep breathing, meditation, or simply taking a few minutes to focus on your senses and surroundings. These strategies can provide a helpful pause between a trigger and your response to that trigger.
EFT
EFT is a powerful form of psychotherapy that focuses on exploring and understanding your emotions and emotional responses. First, EFT can help increase your self-awareness regarding your emotions, triggers, and patterns of reactivity. Second, EFT can help you learn how to better express and communicate your emotions and emotional needs in more productive and healthy ways. Finally, EFT can help you develop strategies for managing intense emotions (e.g., cognitive reappraisal, relaxation techniques, etc.) so that you experience increased control, self-compassion, and resilience.
If you are considering therapy for help with emotional regulation, you can contact us with questions or book a FREE consultation. We’ll get to know you and your needs in therapy and then pair you with the right therapist on our team.
Read more about anxiety therapy, depression therapy, or emotion-focused therapy.