EMOTION REGULATION

PRACTICING EMOTIONAL AWARENESS
– observe your reactions without judgement
– identify trigger situations and why they are important to you
– identify situations or thoughts that cause your emotions to escalate
– understand emotion as information about your wishes and beliefs
– use emotion as a sign that you need to change your expectations or actions

INEFFECTIVE METHODS OF EMOTION REGULATION
– numbing
– binge behaviours
avoidance
thought suppression
worry/rumination
reassurance-seeking
– over-scheduling and multi-tasking
– isolating yourself
– blaming others

EFFECTIVE METHODS OF EMOTION REGULATION
– understand the purposes of negative emotions
– identify and challenge negative beliefs
– develop methods for problem-solving
– take action to overcome avoidance
– practice acceptance of uncertainty and painful feelings
– try using opposite action to counter painful or overwhelming emotions
– practice mindfulness and attention-shifting techniques
– seek validation from others
– imagine what advice you would give to a friend in a similar situation
– change the situation
– humour

SEE ALSO
– On Being Out of Touch With One’s Feelings
– How We Lie to Ourselves
– The Faulty Walnut
– Why Are People So Nasty?
– Why We’re Fated to be Lonely
– The Dangers Of Being Dutiful