Emotional Regulation: The Key to Modern Well-Being

Emotional Regulation: Need of the hour:

Emotional regulation is the need of the hour for a lot of us, it is also not an easy feat to consider when one is in the throes of emotional arousal, or in a heightened state of physiology and psychology.

 Although there are numerous strategies to improve one’s emotional state, emotion regulation frequently entails what specialists refer to as “down-regulation,” or lessening the strength of feelings. By remembering something funny, a mourning person may be able to suppress his melancholy. Distracting oneself from the notion that is making her worried is one way an anxious person can deal. When an impending threat or challenge necessitates a healthy dose of worry or excitement, emotion management can also involve “up-regulation,” or boosting one’s emotions.

James Gross, a psychologist, developed the process model of emotion regulation, which highlights that people can take action to regulate their emotions at various times, including before they experience an emotion (“antecedent-focused emotion regulation”) and after they have already started to react.

 People who suffer from emotional dysregulation frequently go through phases of calmness, anger, or sadness quickly. People may experience interpersonal problems, mental health issues, and a sense of helplessness as a result of these drastic changes.

 Emotional volatility has a variety of factors. It may result from physical factors like fatigue or low blood sugar, triggers associated with past trauma, or a lack of exposure to effective self-regulation techniques. Regardless of the cause, the outcome is frequently the same: a feeling that emotions dominate one rather than rule one.

In the end, it refers to the capacity to successfully regulate our emotions using a variety of strategies.

The ability to control one’s emotions differs from person to person. They have a high level of emotional intelligence and are aware of both their own and other people’s feelings. Even though they can appear to be “naturally calm,” some folks also feel bad. They have recently acquired coping mechanisms that enable them to control challenging emotions.

Fortunately, emotional self-control is a dynamic quality. We can learn with time to harness and hone this ability of managing our emotions.

Factors that interfere with the regulation of emotions

Perceptions of bad feelings: Strong convictions that some feelings are “bad” can impede normal emotional processing.

Absence of self-control abilities: It might be challenging to control emotional reactions in the absence of useful techniques.

Stressful situations: Situations that are high-pressure can intensify emotions and make it more difficult to control them.

 

Relationships Affected by Poor Emotion Regulation:

Uncontrolled rage might result in cruel remarks that undermine others’ trust and drive them away. Relationship repair may not always be successful and frequently requires a large investment of time and emotional energy.

Regarding individual wellbeing, unresolved sadness may prevent us from taking chances of seizing new opportunities, while chronic depression might diminish quality of life. This can impede human development and cause needless misery.

Relationships, mental health, and general well-being can all be enhanced by developing the ability to control emotions. You can better manage your emotions and deal with difficulties by implementing useful strategies. It’s critical to think about which tactics are most effective and which should be avoided.

Emotional control can be divided into two main types. The first is reappraisal, which involves altering our perspective in order to modify our reaction. Suppression is the second and is associated with more adverse consequences. Ignoring our feelings is linked to discontent and a lower quality of life, according to research.

There are healthier ways to regulate our emotions, we can try to get more in tune with them and build a habit. Ways like –

1. Identifying triggers

Avoiding or being terrified of negative emotions is not a good idea. However, you don’t have to continue placing yourself in circumstances that evoke negative feelings. When you begin to experience intense emotions, start to search for trends or contributing elements. Honesty and curiosity are needed for this. Did you feel small because of something? Our deep-seated insecurities, especially the ones we conceal, can give rise to strong emotions. What is going on around you, and does it remind you of anything from the past?

2. Pay attention to your bodily symptoms

Take note of your feelings, especially whether you’re hungry or exhausted. These elements may intensify your feelings and lead to a stronger interpretation of them. You can alter your emotional reaction if you can deal with the underlying problem (such as hunger or fatigue).

 

3. Use constructive self-talk.

Our negative self-talk can include statements like “I messed up again” or “everyone else is so awful” when our emotions become too much to handle. This method can promote emotional resilience and lessen the effects of unpleasant emotions.

You may counteract some of this negative chatter with constructive remarks if you treat yourself with empathy. Saying something like “I always try so hard” or “People are doing the best they can” will help you stay motivated.  

7. Look for a counselor.

It might be challenging to control our own emotions. A high level of self-awareness is necessary. Our ability to control our emotions starts to deteriorate while we’re struggling. We occasionally require a partner, such as a therapist, who

 can assist us in developing stronger self-regulation techniques. Thankfully, there are several therapeutic techniques  that can teach us how to better manage our emotions.

 Dialectical behavioral therapy (DBT) is one method that can assist with emotional dysregulation. One kind of cognitive behavioral treatment called DBT looks for harmful thought processes. To replace these tendencies with constructive behavioral changes, people collaborate with a therapist.

 Considering online therapy for emotional regulation can help a lot while seeking for another trained professional to help us coregulate our emotions with us, nobody teaches us how to deal with a breakup, grief or loneliness, allow yourself to be in a safe space provided by online counselling to manage these big emotions.