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Part 2 Emotional Regulation
Transcript of Part 2 Emotional Regulation
For Regulating Emotions
Part 2: Emotional Regulation
Does It Matter?
Research consistently shows that self-regulation skill is necessary for reliable emotional well being.
, self-regulation is the ability to act in your long-term best interest, consistent with your deepest values.
, self-regulation is the ability to calm yourself down when you're upset and cheer yourself up when you're down.
-The ability to monitor our emotions and thoughts from moment to moment is key to understanding ourselves better, being at peace with who we are and proactively managing our thoughts, emotions, and behaviours.
-Self-aware people tend to act consciously rather than react passively, to be in good psychological health and to have a positive outlook on life. They also have greater depth of life experience and are more likely to be more compassionate to themselves and others.
Examples of Common Emotion Regulation Strategies
To feel better, focus on what's important
Talking with friends
Writing in a journal
Taking care of self when physically ill
Getting adequate sleep
Paying attention to negative thoughts that occur before or after strong emotions
Noticing when you need a break – and taking it!
Abusing alcohol or other substances Self-Injury
Avoiding or withdrawing from difficult sit- uations
Physical or verbal aggression
Excessive social media use, to the exclusion of other responsibilities
Take Care of Your Physical Needs:
We’ve all noticed how much better we can feel after having a good night of restful sleep or after eating a diet of healthy foods. It can be as though we have an entirely fresh perspective on life and it is much easier to overlook the little things that might have annoyed or upset us otherwise.
Engage in activities that build a sense of achievement:
Doing one positive thing every day can lead to a sense of achievement and contentment. We can each benefit from paying more attention to the positive events in our lives.
Changing thoughts is easier than changing feelings:
Thoughts play a critical role in how we experience a situation. When you notice yourself first becoming upset, try to evaluate what you are thinking that is causing that emotion.
Here are some questions to ask yourself:
• What is it that’s really pushing my buttons here?
• Why am I reacting so strongly?
• What’s the worst (or best) that could happen?
• How important will this be tomorrow? Next week?
3. What could happen?
4. Is that what i want?