How do I Emotionally Regulate?
Great, so your husband is good at this, and I know what emotional regulation is but how do I begin to practice it?
I’m glad you asked.
I was thinking about clients I’ve worked with and what we co-created together. Here are some practices that they put into place.
Self-awareness: This is paramount. Recognize and identify your emotions as they arise. What are your triggers? This involves being aware of your emotional state without judgment.
Mindfulness: Practice mindfulness techniques such as deep breathing (I did this myself just the other day), meditation, or body scans to stay present and observe your emotions without getting overwhelmed by them.
Cognitive reappraisal: Challenge and reframe negative thoughts or interpretations that contribute to intense emotions. This involves shifting your perspective to see a situation in a more balanced or positive light. Asking ‘What else may be happening?’ or ‘How may I be wrong?’
Emotion expression: Find healthy outlets for expressing your emotions, such as talking to a trusted friend, journaling, or engaging in creative activities like art or music. Writing and music are my go-to outlets.
Develop particular strategies: Learn specific techniques to manage different emotions, such as relaxation techniques for anxiety, distraction techniques for anger, or problem-solving strategies for sadness. Recall my husband tinkers at his hobby counter.
Self-care: Take care of your physical and mental well-being through activities like exercise, adequate sleep, nutritious eating, and engaging in activities you enjoy. A client now does push-ups and crunches in between meetings so he doesn’t take emotions from one meeting into the next.
Social support: Seek support from friends, family, a coach, or a therapist who can provide validation, empathy, and guidance in coping with difficult emotions. I use my husband for this, and he me.
Setting boundaries: Establish healthy boundaries in relationships to protect yourself from emotional overwhelm and maintain a sense of autonomy and self-respect. It’s ok to say ‘no.’
Practice patience and self-compassion: Understand that emotional regulation is a skill that takes time and practice to develop. Be patient with yourself and treat yourself with kindness and understanding, especially during challenging times.
Feel free to leave your emotional regulation strategy in the comments. You never know who you may help.
If you’d like to speak about emotional regulation, or something else we can help you with, schedule a complimentary time.
#emotionalintelligence #emotionalregulation #executivecoach
