10 Tips To Regulate Emotions

Practical tips to help understand how to slow down and feel your emotions, how to then move forward from the emotions, and how to manage unpleasant emotions that arise day to day through rhythms for natural regulating.

Notice & Feel The Emotion

Pause & Take a Step Back

Identify the presence of the emotion from a curious, not judgmental mindset.

Name the Emotion

Use the "Feelings Wheel" to name the specific emotion that is present.

Bring Awareness To Your Body

Scan your body from head to toe, identify where your body is holding emotion. Lean into the tension and exaggerate it a little bit. Then consciously soften.

Sit With It

Set a timer for 1 minute. Imagine yourself picking the emotion up from a stream, hold the emotion for 1 minute, then release it back into the stream and watch it float away. Do this as many times as feels helpful.

Move Forward From The Emotion

Mindfulness

Bring your whole self into the present moment by bringing awareness to your body. Ground through the senses.

Notice:

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste

Co-Regulation

Share a hug or warm embrace with someone you love. Anchor yourself to their warming presence, and allow their energy to create peace within you.

Distract By Having Fun

Before acknowledging the emotion, you were in a state of avoidance. Now, you are no longer avoiding the emotion, you are distracting. Distracting is healthy and helpful. Do something that brings you joy. Baking, exercise, dancing, singing, gardening, etc. Do something engaging that will distract & help you move forward.

Ways to Regulate Outside of “Processing" Time

Calm From The Body Level

Research has shown that splashing your face with cold water, putting your legs up the wall, diaphragmatic breathing (breathing into your stomach rather than chest) helps the mind & body relax.

Get Outside

Being in nature is a powerful natural regulator. It has been shown to positively impact our physical & mental heatlh

Journal

Journaling is an effective way to reduce stress and anxiety. Putting your thoughts on paper greatly reduces negative thoughts from your mind.