What is emotional self-regulation?..and its strategies

What is emotional self-regulation

Emotional self-regulation refers to the process by which individuals influence what feelings they have, when they have them, and how they experience and express their feelings Emotional self-regulation can be automatic or controlled, conscious or unconscious, and may have effects at one or more points In the process of producing emotions, the definition of emotional self-regulation includes both positive and negative emotions, along with how we can strengthen, use and control them. Emotional regulation includes three components:

• Initiate actions triggered by emotions.
• Prevent actions caused by emotions.
• Modifying responses elicited by emotions.

Ideally, the third component is the best way to get the most out of organizational processes. Every day, we are faced with hundreds of emotionally triggering stimuli, most of which require some action or response on our end. Bombarded with so many stimuli each day, emotional regulation acts as a modifier, helping us filter out the most important information and motivating us to pay attention to it in a way that doesn't trigger stress or fear.

Studies on emotional regulation indicate a significant positive relationship between emotion regulation and depression management People with lower levels of anxiety show higher emotional control and social-emotional intelligence Research indicates that emotions are adaptive responses that have a deep-rooted basis in evolutionary biology, and influence The way we feel and interpret how we think, how we decide, and how we coordinate our actions in daily life, for example, a person with poor emotional regulation strategies may fall prey to mood swings, and their actions and behavioral patterns will always be at the mercy of their emotions.

Quite the opposite, a well-organised person will have better balance and better judgment over their feelings and actions. Emotional regulation allows us to carefully judge which emotional outcomes to adopt and which ones to avoid. When we encounter an exciting stimulus, the brain's natural reaction is to activate the amygdala. It is a location in the brain that regulates fight-or-flight responses, and emotional regulation processes allow us to buy time before we act on fight-or-flight stimuli, Chris Lee, professor and author of Mindfulness: A New Psychology of Thinking, says that through emotional regulation, we can allow the initial impulse to pass. Emotions have to stabilize and minimize a situation before reacting to it, and the increased time gap between stimulus and response restores the mental faculties that involve rational thinking and reasoning, and as a result, we can save ourselves from sudden emotional breakdowns or burnout.

Emotional self-regulation strategies 

All self-regulation strategies are useful and practical, and the problem arises when we have to choose the best plan for us. Most scientific research on emotional self-regulation focuses either on a specific age group that could benefit from the strategy, or a specific situation in which it works best. However, researchers agree. The present time affirms that emotional self-regulation should not be restricted by a time frame or a group of individuals under certain circumstances, and they have suggested some scientific strategies that can guide us at all times. Below we learn about common strategies in emotional self-regulation:

• reevaluation

Cognitive reappraisal ensures long-term well-being and provides a permanent solution to emotional distress. Through reappraisal, we do not aim to forcefully suppress or eliminate the negative emotions that cause pain. Instead, we look for better ways to deal with them, as well as find appropriate, positive alternatives. For problems, cognitive reassessment also shifts our focus from distress and reduces the impact of negative emotions for a while.

•  Self-soothing

Self-soothing, in any form, can reduce the toxic effects of anger, sadness, and torment that negative experiences bring. Scientists believe that self-soothing, unlike self-confrontation, ensures better and faster answers when it comes to managing thoughts and emotions. We can practice several different forms of exercises. Self-soothing.

• Self-compassion and meditation

Meditation with music : where we allocate some minutes to listen to relaxing music with a relaxing sound. 

Memory therapy , which works great for resolving emotional conflicts involving other people, this practice involves just sitting down and trying to remember all the good memories we once had with the person we're struggling with now.

Breathing exercises:  including breath control, breath counting, and simple breath relaxation.

Simple self-care:  such as a hot bath, a relaxing massage, and cooking for yourself.

•  deliberate control

Deliberate control begins with re-evaluation, aims to shift our attention away from negative feelings and allows us to view them in a rewarding light, for example, we can overcome irresistible anger after an insult or abuse from someone, by thinking of it as your lesson Avoid building relationships with people who are not misfits, by focusing more on what you have learned from conflict, you not only save yourself from great stress and agony, but you also gain perspective on how to avoid such interpersonal conflicts later, and as a result, are successful in modulating your reactions to Negative confrontation and completely restore your peace of mind.

Examples of emotional self-regulation

Emotional regulation is not a skill that some of us have, and some of us do not, it is an inherent ability in us. We all succeed in regulating our emotions in some circumstances and fail to manage them in others. There is no all-or-nothing principle that works with emotional regulation in human life, and there are many Examples of emotional self-regulation that we can find around us, for example, a person who follows a strict diet and attends a social gathering with all the delicacies has the ability to tame his impulses and regulate feelings of hunger so that he does not cheat on himself. Leaders who manage teams have to They have to make critical decisions for his organization and maintain a strong mental balance that will help him maintain his leadership and success.

Self-regulation in adults or children comes from rigorous self-monitoring, environmental learning, and focused self-awareness. To effectively manage our emotional reactions at work or home, here are some steps we can all take:

• Daily breathing and relaxation.
• Healthy eating, proper sleep, and regular exercise.
• Quality time and stable self-care system.
• Frequent day trips or trips with family and friends.
• Communicate effectively with oneself and others, especially when conversations are difficult or embarrassing.
• Maintain a healthy work-life balance.