When you are experiencing strong emotions, self-regulation skills can help you control your feelings and think and act more clearly. Learn how to improve your self-control.

 

What Is Self-Regulation?

Self-regulation is a type of self-control that allows you to keep your emotions and behavior under control. Behavioral and emotional self-regulation are the two primary types of self-regulation.

When emotions are high, behavioral self-regulation requires self-discipline to act appropriately, whereas emotional self-regulation strategies involve counterbalancing negative feelings with proactive, positive activity. For example, if your heart rate rises and you feel intense emotions, you might go for a walk to clear your mind or get some fresh air.

Learning to self-regulate is an important part of childhood development, but adults can practice self-regulation to improve their mental health. Self-regulation training can improve problem-solving abilities and emotional intelligence, making it a useful tool in everyday life.

 

Developing Self-Regulation Skills

Self-regulation is an important aspect of child development. Here are some examples of how parents and caregivers can model self-regulation:

Infants: When the infant becomes upset, parents and caregivers can teach emotional development by reducing stimuli. To provide care and encourage self-soothing, the parent may dim the lights and give the child a comfort tool, such as a pacifier or stuffed animal.

Toddlers: When children are young and upset, they frequently throw temper tantrums. By reframing their expectations, parents can help young children refine their self-regulation. When parents provide defined structures and predictable routines for their children, they develop self-regulation.

School-aged children: Older children with self-regulation have clear expectations for causes and effects. For example, parents may reward good behavior with toys; if a child wants their friend's toy, they must learn to ask to play with it rather than stealing or hogging it.

Teenagers: Self-regulation becomes more complex during adolescence. Teenagers must practice social skills in order to act appropriately around others. Having strong role models also aids in the development of self-esteem and the formation of healthy habits.

 

The Importance of Self-Regulation

Self-regulation is an essential skill. Some advantages of doing so include:

A positive attitude: Everyone has ups and downs, and self-regulation skills can help you turn negative thoughts into positive ones. Knowing how to combat anxiety or depression through preferred activities (such as exercise, phone calls to loved ones, cooking, and other activities) enables you to positively deal with your negative emotions.

Anger management that works: Emotion regulation skills aid in impulse control. Taking deep breaths or going for a walk can help you anticipate or respond to a difficult situation better.

Improved goal definition: Self-regulation is a type of mindfulness that makes it easier to set long-term goals and understand how your mental health is required for success.

Strong social skills: Self-regulation fosters self-awareness, which can help you navigate social situations more fluidly and respond to the energy around you.

 

Lack of Self-Regulation

Self-regulation presents some difficulties. Tiredness, illness, and other health issues can all interfere with self-regulation practice. It may be more difficult to reflect on and regulate your emotions if your job is too demanding or you are constantly stressed. Self-regulation is similar to self-care, and prioritizing your mental health is critical for maintaining a self-regulation practice.

Surrounding yourself with negative people or those who have bad habits can cause you to lose control of your emotions and behaviors. In contrast, healthy relationships can help with self-regulation. Being around people who bring out the best in you and care about your well-being encourages you to be your best self.

 

How to Practice Self-Regulation

As an adult, there are several ways to develop and practice healthy emotional self-regulation. Try the following suggestions:

Regular exercise is essential. To clear your mind and reduce stress, go for a walk, practice yoga, or engage in other physical activities.

Create healthy relationships. Be kind to yourself by surrounding yourself with positive people who care about your well-being.

Maintain a journal. Writing down emotions can be a healthy way to express them. If you struggle to articulate or express your emotions, try keeping a journal to record your feelings.

Practice being vulnerable. Being open and honest with yourself, as well as being vulnerable in front of others, can help you accept yourself more.

See a therapist. Speaking with a mental health professional can assist you in developing tools for practicing self-regulation and learning how to apply those skills.

Talk about your issues. Exercise conflict resolution skills. If you have a problem with how a co-worker, relative, partner, or friend handled a situation, discuss it with them right away rather than letting it fester.