5 Strategies to develop emotional regulation

Emotions are spontaneous expressions of the body and mind that can not be controlled, but with practice they can be regulated. If you develop the following five strategies you will be able to be more effective in regulating them.

1. Stop to recognize what you are feeling

2. Name the emotion, if possible identify complex emotions (example nostalgic, envious, etc.) Look at the Atlas of Emotions of Paul Ekman for ideas of names of emotions.

3. Sit with the emotion, feeling it in your body and mind.

4. Identify and observe the thoughts and behaviours that go with the emotions.

5. Identify the actions that calm your nervous system such as:

   1. Deep breaths

   2. Soft movements

   3. Temperature stimulation: Cold water on your face, hot bath

   4. Self soothing actions, such as embracing oneself

   5. Connecting, talking to a loved one

Effective emotional regulation is a skill that is learnt through time and practice. If you give yourself a moment once a day and follow these actions, you will start to notice that you are able to regulate your emotions better.