Stress can be brought on by a variety of important factors, or stressors. The stress response is the result of the human brain using information gathered from previous or new behaviours in response to a perceived threat in the environment (a stressor). If the stressor is immediate, the nervous system reacts based on the stressor, its priority, and the information about it. Instead of being displayed as a single output, responses are shown as a sequence of events. When under extreme stress, the sympathetic nervous system triggers the “fight or flight” reaction. The parasympathetic nervous system is a different system that is better suited for relaxation. When one system rises, the other system falls in tandem.
What Is Emotional Regulation?
The process of managing our emotions is known as emotional regulation. It is a collection of abilities that can be learned and developed. The highest level of emotional regulation promotes balanced relationships, a happy life, improved productivity at work, and general physical and mental health. Emotions are ephemeral feelings, impulses, or thoughts that can be challenging to ignore. Our focus instantly shifts to the emotion or impulsive urge we are experiencing. In order to resist cravings, inhibition is important. Emotions become ingrained in our system if we suppress them. Such feelings are hard to control.
Psychology of Emotional Regulation
Redirecting attention away from the stressor is one way to regulate emotions in a potentially dangerous or frustrating situation where one may feel different levels of stress. It takes focus and deliberate presentation to control emotions under pressure. This contrasts with circumstances in which emotional control comes naturally. Hormonal changes are the trigger event that causes stress and anxiety. Because of this, it takes more mental work and inner strength to control emotions in order to generate a socially acceptable response.
Therefore, your quick reaction to a stressful event reveals a lot about your emotional, cognitive, and self-monitoring abilities. Without any mental effort, this output is produced automatically.
Read More: Mastering Your Emotions: A Guide to Emotional Control
Why Is Emotional Regulation Important?
The goal of emotional regulation is to shift your attention from the unpleasant trigger to a favourable result. To live a healthy, emotionally stable, and mentally balanced life, it is imperative to acquire and become proficient in these abilities. When anger is your primary emotion, emotional regulation also enables you to handle stressful situations without turning to substance abuse or escapism.
Your ability to control your emotions is demonstrated by the way you respond under pressure. Your response will be a positive, socially acceptable result if you have enough experience with your regulatory skills. However, as a beginner, you might engage in anger management, substance abuse as an escape, and other socially inappropriate behaviours.
Read More: Stress and Emotional Regulation in Reality TV Show Environments
Methods To Improve Your Emotional Regulation Skills
- Psychological consciousness: Your thoughts, feelings, and actions are interconnected when you are in a stressful situation. You must take a step back and concentrate on your thoughts in order to be conscious of your feelings. Put your thoughts in writing so you can see how they impact your emotions and behaviour. One of the best methods for controlling emotions is journaling.
- Mindfulness: Being mindful is being aware of your thoughts, feelings, and desires in the here and now without passing judgment. It is a great tool for practising emotional control in extremely stressful circumstances. You take a third-person view of the stress equation and remove yourself from it.
- Changing your relationship with stress: It’s an effort you make to redefine your cognitive biases in a particular stressful situation. Change the words, change the thoughts, and it will ultimately change your actions and feelings.
- Acceptance and Commitment Therapy: In short, this therapeutic method enables you to step back and recognise your thoughts and feelings, and to accept them without judgement. Present those thoughts and feelings as realistic actions you can take that align with your core values.
- Yoga, meditation, and gratitude practice: This might not be directly linked to emotional regulatory skill enhancement. But it does provide a sense of calm, positive thoughts, and the ability to be present (which contributes to mindfulness).
Read More: Mindfulness Meditation has a Positive Effect on Mental Health
How To Practice Mindfulness?
Since we’ve talked about the value of mindfulness in developing emotional regulation skills, here are some ways to put it into practice:
During a given activity, mindfulness entails using all of your senses, paying attention to your feelings, and experiencing everything with your touch, taste, smell, hearing, and vision. Let’s say you are in a coffee shop. Inhale the aroma of the place, pay close attention to the conversation that goes on around you, feel the touch of the chair and table, observe people and their behaviour, and taste the coffee. The fundamental component of mindfulness is being present, which entails being conscious of all these senses.
Body Scan Meditation: Take deep breaths at first, paying attention to how your belly rises and falls with each one. From the toes to the head, shift focus to each body part. This alerts you to any physical discomfort. It reveals a great deal about your mental state.
The breathing technique for three minutes: During the first minute, pay attention to how you’re feeling at the moment and pay attention to the thoughts and feelings that come up. Give these emotions, ideas, and their own words. In the second minute, concentrate on your breathing. Pay attention to the muscles used, the way the cool air is inhaled, and the way the warm air is exhaled. Spend the last minute thinking about how breathing impacts the rest of your body.
Using a journal to write down the feelings, urges, and thoughts that arise during these activities may help increase awareness and enhance your mindfulness capacity.
References +
Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). STRESS AND HEALTH: Psychological, Behavioural, and Biological Determinants. Annual Review of Clinical Psychology, 1, 607. https://doi.org/10.1146/annurev.clinpsy.1.102803.144141
Weissman, D. G., & Mendes, W. B. (2021). Correlation of sympathetic and parasympathetic nervous system activity during rest and acute stress tasks. International Journal of Psychophysiology: Official Journal of the International Organisation of Psychophysiology, 162, 60. https://doi.org/10.1016/j.ijpsycho.2021.01.015
Koole, Sander. (2009). The psychology of emotion regulation: An integrative review. Cognition & Emotion – COGNITION EMOTION. 23. 4-41. 10.1080/02699930802619031.
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