Emotion Regulation: Control Your Emotions Instead Of Suppressing Them

3 min read

emotion regulation
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Our Emotions and feelings are definite and primarily drives us throughout our life. Most people behave, respond, and function according to the emotions they feel. 

Emotion regulation serves as a transformer; it assists us in refining the most significant sections of learning and drives us to help it in a process that wouldn’t provoke anxiety or despair.

What is Emotion Regulation?

The description of emotion regulation includes both positive and negative emotions, accompanied by how we can restore these feelings, handle them, and regulate them. Emotion regulation includes three segments:

  • Initiating activities induced by emotions.
  • Suppressing responses induced by emotions.
  • Changing responses induced by emotions.

The third segment is the most reliable approach to make the most of the regulatory manners.

We often recollect the times when we experienced happiness, appreciation, rage, grief, and despair, not at that moment when we thought oh-so-vague.

But, there are moments when we attempt to hold back our emotions and feelings to make sure they don’t get the best of us. Because of the level of severity, we endure along the colours spectrum of emotions.

Emotional disturbances happen when an individual is unable to have a measure of control. Meanwhile, this occurs, people usually regret the stuff they speak or act and hope they have been capable of retaining those sentiments in control.

Here are a few practices that can assist in promoting emotion regulation

Self-awareness

Observing what we perceive and labelling it is the first move to emotional management. For instance, if you feel inferior, maybe ask yourself – What am I sensing anxious, lost, confused, or worried?

Provide yourself with a few possibilities furthermore examine your emotions. You can attempt to identify the particular feelings which you can sense strongly inside yourself at that right point and also address it if you want.

You also require not to behave or decide the purpose and impact of your feelings at this step; the only thing you want is an absolute recognition of a particular emotion that is dominating your mental state.

Self-empathy

Self-empathy is an excellent way to develop emotion regulation skills. Acknowledging our abilities and values, furthermore letting our thoughts land on a flexible term, can exceedingly develop the way we think and respond to our feelings.

Here are some easy self-empathy practices:

  • Regular positive self-talk
  • Recreation and breathing exercises
  • Empathy meditation
  • Daily self-care
  • Gratitude acknowledgement

Emotional comfort

Psychiatrists consider that we all possess the inherent ability to develop a strong emotional compilation that also protects our mental state from negativity.

You can look for emotional comfort within yourselves by following mindful self-consciousness or can inquire concerning guidance external by involving in assertive conversation with others.

It is essential to know that it is alright to consult a therapist or expert if our inner coping collapses; the only concern is to build an assertive emotional guard that can direct our emotions to deliver out the best in us.

Mindful recognition

In interest to obtaining thought consciousness, acknowledging our mental state allows us to examine and recognize all perspectives of the outside world. Easy attentive activities like breathing control or nervous relaxation can soothe the disturbance within and manage our activities in the best form.

emotion regulation

Cognitive emotion regulation

Cognitive assessment involves modifying the way we approach situations. It is a vital factor of psychotherapies such as Cognitive-Behavioral Therapy and anger management; moreover, it commands for higher approval and adaptability.

Cognitive assessment practices might embrace applications such as outlook substitution or situational part repudiations, where we attempt to gaze into a traumatic condition from a completely new viewpoint.

  • Adaptability
adaptability

Emotional deformity reduces our flexibility to life transitions. We are more inclined to disturbances and overlook our coping abilities, which is why we usually begin countering changes. An excellent practice to develop adaptability is an unbiased opinion.

For instance, when you feel overwhelmed by uneasy emotions that you aim to withdraw, moreover you may end up negatively responding to them, so take a minute to evaluate.

Emotion Regulation activities and Applications

Two central breathing practices assist in managing emotions:

  • Breath Counting – Where one can sit comfortably for some seconds and gradually begin counting. For instance, you can count 3 to inhale and 6 during exhalation. The purpose of this emotional regulation activity is to concentrate on our breathing and observe the counting while inhaling and exhaling.
  • Breath Relaxation – Breath relaxation is the most frequent breathing practice that also effectively works great for any anxiety, distress, or emotional dysfunction. The method is to sit in a comfortable position and practice deep breathing with eyes shut, and continue doing so till we can sense the link within our subconscious and body, and recognize the tension and stress are passing away with the long breaths.

Acknowledging emotions

We are aware that acknowledging is the key to being in the present moment. Exercising acknowledgement assists us in getting an appreciation of our soul, body, and emotions. It creates a strong bond to the present moment and enables us to analyze our beliefs and emotions from an unbiased and open-minded attitude.

You might feel startled, but you’ll have plenty of defenses to apply. You’ll be uncomfortable; however, you’ll also sense the love and warmth of the people.

And you’ll acknowledge that the way you regulate yourself if you try to live a life without hurt is the most acute harm you can do to yourself as you reject a section of your being. Learn, we aren’t happy when we perceive less. We’re more pleased if we acknowledge our feelings.

Self-awareness routine

An excellent approach to control toxic feelings through self-awareness is the thought naming practices, where you make a listing of all the insights that are commanding your view this right minute. The personalities or events that we believe might be provoking them and label these feelings in your own words.

self-awareness routine

Remember:

The way you understand your emotions define the approach you respond to it. Emotion regulation does not imply staying happy, nor does it assure us to guard us against distress. With emotion regulation skills, we get the strength to allow our emotions and master them.

It is all about moving forward and not permitting the difficulties to stop us from approaching our ends as it involves virtues, feelings, self-compassion, grace, and logical thinking, which considers the interior peace in which emotion regulation delivers it.

And as the well-known proverb concludes, “While dealing with somebody, remember you are not dealing with beings of logic, but with beings of emotion.”