Emotional Regulation

EMOTIONAL
REGULATION
YOU ACCIDENTALLY POST A STORY WHICH WAS
ONLY MEANT FOR YOUR CLOSE FRIENDS LIST
EVERYONE ON SOCIAL MEDIA, ONLY REALIZING
IT AFTER IT’S BEEN SEEN BY FRIENDS OR
FAMILY
YOU CONFRONT A ROOMMATE ABOUT A MESSY
SHARED SPACE, THEY REPLY, “YOU ALWAYS
MAKE A BIG DEAL OUT OF NOTHING. YOU’RE
THE ONE WHO’S ACTUALLY MESSY,”
YOU’RE FEELING DOWN AND DECIDE TO GO ON
A SHOPPING SPREE TO LIFT YOUR SPIRITS,
SPENDING MORE MONEY THAN YOU CAN
AFFORD.
WHAT ARE
EMOTIONS?
Functions Of Emotions:
Adaptive Function
Motivational Function
HOW TO BE
AWARE OF YOUR
EMOTIONS?
What am I feeling right now?
On a scale of 1-10, how intense is this emotion?
Did something happen that made me feel this
way?
How do I physically feel when I experience
these emotions?
What are the thoughts accompanied by these
emotions?
When do I feel this emotion the most?
HOW DO I
REGULATE
MY EMOTIONS?
Emotional regulation is the conscious or unconscious psychological process
of managing one’s internal emotional responses to external factors.
Thinking Part
Brain Stem
FOCUS CONTROL
This refers to how you direct your attention to manage your emotions.
Distraction involves shifting your focus away from something distressing, while
rumination involves focusing intensely on it.
THOUGHT
ADJUSTMENT
This is about altering the way you think about a situation to affect your
emotional experience. Changing your interpretation of an event to make it less
upsetting .
EXPRESSION
MANAGEMENT
Controlling or altering the expression of your emotions. Suppression involves

hiding or controlling emotional expressions, while avoidance means steering clear
of situations that trigger your emotions.
RELAXATION
Changing the physiological state of your body by:

Physiological sigh
Use your senses
Progressive muscle relaxation
Humming
Drink something hot or cold
Resources:
Handbook of Clinical Neurology,Chapter 7, Franca Tonnaer, Linda van
Zutphen, Adrian Raine, Maaike Cima,
SWISS CENTER FOR AFFECTIVE SCIENCES
https://unhconnect.unh.edu/s/1
https://getmarlee.com/blog/emotional-regulation-skills#7-emotion-
regulation-strategies-you-can-try-today
YOU’RE PREPARING FOR COMPETITIVE EXAMS
WHICH IS CRUCIAL FOR GETTING INTO A GOOD
COLLEGE
ATTENTION CONTROL
Resource
Page
These are the elements

used throughout the
presentation.
Exhale with a sigh - When your emotions and body sensations feel out of
control, you can always come back to your breath. This is an undervalued skill
and is easily available. There are several different breathing techniques to
learn and practice but one of the easiest is to sigh through your exhale which
automatically activates the body’s relaxation response (parasympathetic
nervous system - PNS). You can also imagine inhaling a word like, “peace”
through your nose and exhaling a word like, “stress” through your mouth.
Use your senses - Relying on your senses can quickly bring you back to the
present moment and into a sense of safety. Using descriptive words, name 5
things you see nearby, 4 things you can touch (hair on cheek, wind on face…),
3 things you hear, 2 things you smell and 1 thing you can taste. Take
perfection off the table while using these tools. You might use a handful of the
above which is just fine.
Humming - Engaging the vocal cords stimulates the body’s relaxation
response. You can do this through singing, humming or chanting.
Splash cold water on your face or over your hands - Notice the sound of the
water and the way it feels against your skin.
Music - Find your favorite song - something peaceful or uplifting to help you
feel more grounded.
Drink something hot or cold - Grab your drink nearby and gargle or make a
soothing cup of hot tea to help relax your body. If you’re drinking tea, the
scent can also help bring you into the present moment.
Exhale with a sigh - When your emotions and body sensations feel out of
control, you can always come back to your breath. This is an undervalued skill
and is easily available. There are several different breathing techniques to
learn and practice but one of the easiest is to sigh through your exhale which
automatically activates the body’s relaxation response (parasympathetic
nervous system - PNS). You can also imagine inhaling a word like, “peace”
through your nose and exhaling a word like, “stress” through your mouth.
Use your senses - Relying on your senses can quickly bring you back to the
present moment and into a sense of safety. Using descriptive words, name 5
things you see nearby, 4 things you can touch (hair on cheek, wind on face…),
3 things you hear, 2 things you smell and 1 thing you can taste. Take
perfection off the table while using these tools. You might use a handful of the
above which is just fine.
Humming - Engaging the vocal cords stimulates the body’s relaxation
response. You can do this through singing, humming or chanting.
Splash cold water on your face or over your hands - Notice the sound of the
water and the way it feels against your skin.
Music - Find your favorite song - something peaceful or uplifting to help you
feel more grounded.
Drink something hot or cold - Grab your drink nearby and gargle or make a
soothing cup of hot tea to help relax your body. If you’re drinking tea, the
scent can also help bring you into the present moment.
Exhale with a sigh - When your emotions and body sensations feel out of control, you
can always come back to your breath. This is an undervalued skill and is easily
available. There are several different breathing techniques to learn and practice but
one of the easiest is to sigh through your exhale which automatically activates the
body’s relaxation response (parasympathetic nervous system - PNS). You can also
imagine inhaling a word like, “peace” through your nose and exhaling a word like,
“stress” through your mouth.
Use your senses - Relying on your senses can quickly bring you back to the present
moment and into a sense of safety. Using descriptive words, name 5 things you see
nearby, 4 things you can touch (hair on cheek, wind on face…), 3 things you hear, 2
things you smell and 1 thing you can taste. Take perfection off the table while using
these tools. You might use a handful of the above which is just fine.
Humming - Engaging the vocal cords stimulates the body’s relaxation response. You
can do this through singing, humming or chanting.
Splash cold water on your face or over your hands - Notice the sound of the water
and the way it feels against your skin.
Music - Find your favorite song - something peaceful or uplifting to help you feel
more grounded.
Drink something hot or cold - Grab your drink nearby and gargle or make a soothing
cup of hot tea to help relax your body. If you’re drinking tea, the scent can also help
bring you into the present moment.
Touch the ground - If possible, take your socks and shoes off. Notice how your feet
HIGH
enraged ecstatic
furious motivated
angry lively
irritated pleasant
ENERGY
apathetic calm
lonely grateful
exhausted peaceful
despair serene
LOW
PLEASANTNESS
NEG POS
Have a great day ahead.
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EMOTIONAL

Controlling or altering the expression of your emotions. Suppression involves

Changing the physiological state of your body by:

These are the elements

Find the magic and fun in

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