Understanding Emotional Self-Management: Its Purpose and Benefits
In the pursuit of emotional wellbeing, learning to regulate emotions effectively is crucial. Here are some evidence-based approaches to help you master emotional self-regulation, as discussed in Rolston and Lloyd-Richardson's information brief [PDF].
First and foremost, develop self-awareness through mindfulness techniques such as meditation, deep breathing, and body scans. Mindfulness helps you notice emotional responses in the present moment, enabling better regulation and reducing anxiety and depression symptoms [2][4].
Second, utilize breathing exercises and vagus nerve stimulation methods like box breathing, 4-7-8 breath, humming, or gentle humming to activate calming parasympathetic responses, lowering heart rate and emotional arousal [1][2].
Third, engage in mindful movement activities such as yoga, Tai Chi, or expressive dance, which help process emotions physically and promote relaxation [1][5].
Fourth, apply cognitive-behavioral strategies including daily intention setting, mid-day emotional check-ins, and evening reflections. Practice cognitive reappraisal by noticing your emotion, pausing before reacting, and reframing the situation with a more balanced perspective [3].
Fifth, implement sensory strategies tailored to your sensory preferences: calming stimuli (e.g., slow stretches, weighted blankets, soothing sounds) to reduce emotional intensity or alerting stimuli (e.g., brisk exercise, strong flavors) to boost energy and focus, depending on your needs [5].
Sixth, recognize early warning signs of dysregulation by becoming attuned to physical and emotional cues indicating rising stress, and use visual or tactile aids like emotion sorting cards or a calm corner to support regulation [1].
Seventh, incorporate regular physical activity and relaxation techniques such as progressive muscle relaxation, visualization, and effective time management to manage stress and anxiety, key contributors to dysregulated emotions [2][3].
Eighth, co-regulate with trusted individuals when needed—physical presence, calm tone, or a supportive hug can help shift emotional states effectively [1].
By systematically combining mindfulness, breathing, movement, cognitive reappraisal, sensory customization, stress management, and social support, you can improve your emotional regulation capacity, leading to enhanced emotional functioning and overall wellbeing.
Remember, emotional self-regulation does not mean suppressing emotions but recognizing the right moment to express them. When finding it difficult to manage emotions, consider seeking help from a professional, such as a therapist [3].
Mandy Brincat, a Gestalt psychotherapist who works with adults on mental health and wellbeing, anxiety, domestic violence victims, and eating disorders, emphasizes the importance of practicing self-awareness and discipline for better control over actions in emotionally charged moments.
The benefits of mindfulness are further discussed in the article by Davis and Hayes (2012). Emotional self-regulation is a crucial skill for healthier emotional functioning, involving recognition, monitoring, and control of emotions, allowing individuals to respond effectively to emotional experiences.
Engage in the practice of mindfulness, incorporating techniques such as meditation, deep breathing, and body scans, as they have been shown to help improve mental health by increasing self-awareness and reducing symptoms of anxiety and depression [2][4].
Improve your mental-health and overall health-and-wellness by combining various evidence-based strategies like mindfulness, cognitive-behavioral techniques, and physical activity, as recommended by Mandy Brincat, a Gestalt psychotherapist specializing in mental health and wellbeing [3].
