Introduction:
Learning to identify and regulate emotions effectively is a hallmark of self-management.
This article explains what emotions are, why emotional regulation is important, and shares effective strategies you can try to process and control your emotional responses.
Emotions 101:
Emotions are reactions that humans subjectively experience in response to stimuli like an event or situation.
Emotions result from a combination of factors: cognitive appraisal (interpreting the stimulus), physical arousal (involuntary heightened activity in the autonomic nervous system), and expressive behaviors (the reaction).
Emotions are fleeting. They can be messengers to notify us when something warrants our attention. The type of emotion we experience is often determined by the stimulus that triggers it.
Why Emotional Regulation Is Important:
Emotional regulation is the ability to respond to and manage an emotional experience. It is a skill that can be learned and improved with intentional practice. Research demonstrates that the ability to regulate emotion is associated with greater physical and mental health, quality of life, and financial success.
People unconsciously use emotion regulation strategies every day. They are applied to different situations to meet the changing demands of our environment. Some strategies are healthier and more productive than others.
Emotional regulation is important because it gives us the opportunity to be responsive instead of reactive. When we are responsive, we are able to identify and manage the emotion we are experiencing and adjust our behavior to fit our desired outcome. When we are reactive, we are emotionally dysregulated and unable to moderate our response.
How to Regulate Emotions Effectively:
Use inquiry to explore emotions that arise. Learn to observe the emotions from a place of non-judgment, and check in with them. Develop healthy coping mechanisms that aid in being responsive to emotions as they arise. Examples include: pausing to think, deep breathing, walking away, talking with a friend, etc. Lastly, check out our guide on managing thoughts to address any negative thoughts that may have triggered the emotions.
Prompts to increase emotional responsivity:
Are you a caring adult invested in transforming the lives of young adults for the better? Become a certified life coach through the Youth Coaching Institute. Click here to learn more about our live trainings and other offerings.
