10 techniques to self-regulate emotions

Different emotions are born for some reason and it is never a good idea to contain them by system, encapsulating them under pressure inside us, in the same way that it is not a good idea to hand them the helm without controlling our behavior. There are techniques to self-regulate emotions that make us more intelligent in this field.

One of the most difficult emotions to manage is anger, as it is one of the emotions that gives us the most energy. . There are many people in the world who allow themselves to be invaded by anger and end up saying or doing something that harms themselves or harms others. Likewise, fear sometimes takes control, generating limits that hinder our growth or hinder our quality of life.

That is why it is so important to know the techniques to self-regulate emotions. They are methods simple that allow us to manage what we feel, so that it is easier to reach a point of balance between containment and expression. Do you want to know more about it? Continue reading.

What is emotional self-regulation?

Emotional self-regulation is a capacity that we can all develop and consists of observe, evaluate and modify one’s own emotional reactionsin order to respond appropriately and meet our objectives.

In other words, emotional self-regulation consists of controlling and managing our emotional reactions, feelings and impulses; through a combined work of the emotional centers (limbic system) and the executive centers (frontal lobe).

What is its importance in our life

Self-regulation allows us to experience emotions in a moderate way (without suffering outbursts) and manage them appropriately. It is a skill that varies from one individual to another and that It has to do with both hereditary factors (such as temperament) and environmental factors. (the emotional education received).

If we cannot self-regulate our emotions, we will hardly be functional. This is, we may experience adjustment problems at work, in our social, family or relationship life. For this reason, no matter how old we are, it is advisable to know some techniques that can help us.

Regulating emotions allows us to think clearly and make better decisionsallow us to diminish the magnitude of a seemingly overwhelming event.

10 Techniques to self-regulate emotions

Below, we present a series of effective resources to self-regulate.

1. Vipassana, one of the techniques to self-regulate emotions

Vipassana is an ancient method of meditation which is based on self-observation. The name means “see things as they are.”. For Indian cultures it is equivalent to a means to develop “the art of living.” The technique basically consists of spending time looking at yourself, as if looking at yourself from the outside.

The idea is to go to a quiet place, close your eyes and breathe. deeply. Observe breathing. Become aware of how air enters the body, to leave later. The next step would be to review each of the areas of the body to identify what it feels like to mentally go through them. It is best to do this every day, for a few minutes. It is an exercise that helps develop self-control.

2. Virtual environments

Another technique to self-regulate emotions is the use of virtual or imaginary environments. It consists of exposing yourself, in a simulated way, to different situations to which you feel particularly vulnerable. The second step will be to evaluate them (both the situations themselves and your feelings). Currently there are psychologists and institutes that have the necessary technology to reproduce certain situations digitally. However, it is not the only means.

When you do not have the necessary technology, there is nothing better than resorting to your imagination. You can draw or describe with words some of those situations over which you feel you have no control. The idea is to identify what exactly the stimuli or moments are that lead you to feel out of yourself. Then, try to understand that emotion, its reason for being and what could replace or reduce it.

3. Art therapy

Art therapy is much more than a fad or one of many trends. In reality, it has always existed, but only now has it been given the importance it deserves. It consists of using different arts as a means to express emotions and achieve greater emotional balance. In addition, it also helps to elaborate psychic conflicts and construct new meanings.

This is one of the most effective techniques to self-regulate emotions because, mainly, invites you to express them through creative language. This fact alone already implies a step forward. Emotions must be thought about and rethought to be expressed through writing, painting, crafts or any other vehicle that is used. Practiced consistently, it nurtures self-control.

4. Self-assessment

The lack of control over emotions is often born from a lack of self-recognition and self-worth.. We feel tense because we demand too much of ourselves or because we punish ourselves for our mistakes, instead of focusing on our successes. This tension makes us become overly sensitive to certain elements, such as criticism, difference or demands.

A good idea is to do a thorough evaluation weekly or monthly. In this case, it is not about identifying where we have failed during the last week or the last month, but quite the opposite.

The objective is to identify our successes, the reasons we have to congratulate ourselves. This simple exercise helps us reconcile with ourselves. And reconciling makes us smarter by regulating our emotions.

5. Avoid overloading yourself

Prevention is also part of regulating our emotions. For this, Avoid burdening yourself with excess obligations, responsibilities or conflicts. Learn to delegate part of the tasks, to set limits in your relationships and to express your opinions and desires in time.

6. Check your thoughts to self-regulate emotions

Every emotion is derived from a thought; For this reason, if you control what you say to yourself, you will be able to regulate your emotions. For this, Start by analyzing your internal dialogueWhat types of words and phrases appear most frequently in your mental conversation? What do you think when you face a problem or adversity?

Okay, now start establishing a thought that helps you cope with difficult times, that motivates you and allows you to relativize. Do this exercise every time you feel overwhelmed and you will see how you yourself were magnifying the situation.

7. Develop a positive attitude

The prevailing mood and emotions also depend on our attitude. So, iimplement practices such as gratitude and optimism can be very beneficial. But remember that this is not about applying it at a specific moment, but rather that you have to exercise it regularly.

So every day Take some time to be grateful and appreciate the good that exists in your life.. Visualize and project a pleasant and prosperous future. When you master these strengths, you will see that negative emotions appear much less frequently and intensely.

8. Write a diary of emotions

Another emotional self-regulation technique is expressive writing, which consists of write about your thoughts and emotions that you had during the day, as well as the context in which they developed. This will help you better understand your emotional reactions to certain stimuli and form an action plan for similar situations in the future.

With this technique you will realize that The key is not to fight your emotions, but to recognize them and know why you experience them.. Therefore, it is important to be honest with ourselves when we try to recognize the reason for our emotional states.

9. Change the perspective of situations

The first step to change perspective is toNote that each person has a different experience of situations; because their opinions or evaluations have been formed by experiences different from yours.

Therefore, when you find yourself in a problematic situation, try to develop the most objective vision possible. Question your own reasoning and try to put yourself in the shoes of others to get a broader picture of what is happening.

10. Go with a professional

The techniques mentioned so far are very effective in self-regulating our emotions. However, it is likely that Some people require the assistance of a professional to regulate their emotional responses.

For example, some people who suffer from a mood disorder not only require psychotherapy, but also pharmacological treatment to be able to better manage their emotions. Therefore, if you think you have tried everything without favorable results, this may be the best option for you.

To conclude, we emphasize that techniques to self-regulate emotions are not magic recipes. However, The mere fact of putting them into practice helps bring about visible changes in us.. Thus, learning to manage what we feel will allow us to live a calmer life.

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