Emotions can come on strong, especially for those who are affected by ADHD, anxiety, or other mental health stresses.
emotional regulation is the ability to name the emotion we are experiencing, to notice it and respect it, and to express it in a healthy way that doesn’t hurt ourselves or others.
Emotional regulation does not mean controlling your emotions or trying to suppress them. Emotions are healthy and communicate our needs to us. In order to feel and express our emotions in healthy ways we need to be able to take a minute to ask what the emotion is and what it needs. In order to do this we need to regulate the emotion so that it doesn’t take over and become expressed in a way that hurts us or hurts others.
To help you out on your quest towards emotional regulation I have provided a few of my favorite techniques to use when your emotion is feeling too big or feels overwhelming.
The “5-4-3-2-1” Exercise
When you are starting to feel overwhelmed, overexcited, over-anything, this can be a great technique to help you feel more present and to help with emotional regulation.
1) Take a moment to look for 5 things you can see and say them out loud.
2) Next, notice 4 things you can feel and say them out loud including what sorts of textures you can feel.
3) Go on to notice 3 things you can hear and say them out loud. Describe how soft or how loud they are.
4) Then notice 2 things you can smell. Say these out loud and describe them if you can.
5) Finally, notice 1 thing you can taste. Say this one thing out loud and if it reminds you of anything.
The Body Scan
Close your eyes, take a few deep breaths and imagine a sensor going down from the top of your head to the tips of your toes. Imagine that the sensor picks up tightness in the body and notice as you slowly scan your entire body where you are more tight or feel more stress. Try to breathe into this tightness and let your body release.
If this makes you feel worse, shake it off with some dancing. While these exercises will help some people with their emotional regulation, there are always people who need something different. It’s always best to listen to your body and make note of what helps you feel more relaxed and regulated and what doesn’t.