Emotional Regulation

Hello! Welcome to another edition of the ABC of Mental Health, your partner in the journey to better mental health—one newsletter at a time. This week’s theme is Emotional Regulation, a key skill for navigating life's ups and downs with grace. We're sending this to your inbox this Thursday to help you build resilience for the weekend and beyond.

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One relevant recommendation:

Check out the Wheel of Emotions! 

It's a great tool to help you identify and understand your emotions more clearly. Next time you're feeling overwhelmed, try to pinpoint exactly what you're experiencing using the wheel—it's a game-changer for emotional clarity.

Two quotes on Understanding and Mastering Emotions:

Dr. Dan Siegel, a clinical professor of psychiatry, highlights the importance of emotional awareness: 

"Name it to tame it. When you accurately name your emotions, you’re more able to control them rather than letting them control you."

Oprah Winfrey, the American talk show host and philanthropist, speaks to the power of emotional intelligence: 

"You cannot be fully present if you're not fully aware of your emotions. When you understand them, you can harness their energy in a way that is constructive rather than destructive."

Three TherapyShorts from TST

1. Label Your Emotions: Labelling these emotions helps you validate your experience and understand what you’re truly feeling, which is a crucial first step in managing those emotions effectively. For instance, you might feel overwhelmed, anxious, or even frustrated if you're stressed about a work deadline. By labelling your feelings, you create a bridge between your emotional experiences and your ability to respond to them healthily.

2. Create Space Between Emotion and Reaction: When a strong emotion hits, it brings up a sense of urgency to react quickly thereby resulting in a disproportionate response to the situation at hand. Taking a moment before reacting can allow us to regain a sense of control and safety in responding to the stimuli more thoughtfully. For example, if you receive a critical email, instead of firing back immediately, take a few deep breaths. 

3. Develop Healthy Coping Strategies:  When exploring ways to cope with intense emotions, what works for one person may not work for another. Therefore, it is crucial to tailor our coping strategies to our needs. This may involve trial and error and could be anything from deep breathing to journaling, or even going for a quick walk. The key is to find healthy ways to soothe yourself rather than letting emotions take over. These not only help us soothe ourselves when we are distressed but also foster resilience and long-term emotional well-being.

A QUESTION?

How do you usually deal with overwhelming emotions? Share your strategies with us!

Vote Here

Love and light,

The Social Therapist

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