Five Simple Tools to Regulate Your Emotions
Even though emotions are a normal part of being a human, at times, they can feel overwhelming. Emotions like sadness, anxiety, anger, or even excitement can feel too intense at times.
When you’re set up with the right tools for success, you can work towards regulating these emotions in real time, and it can make a huge difference. Regulating your emotions doesn’t mean ignoring or dismissing how you’re really feeling. It means that you’re learning how to better manage those feelings in a healthier and more balanced way.
Here are five simple tools that you can use to regulate your emotions.
1. Deep Breathing
Breathing may seem like too simple a suggestion to be effective, but hear me out. When you’re upset or stressed, your breathing patterns often change. They can become shallow and fast, which can signal to your brain that you’re in danger. Taking the time to slow down your breathing can activate your parasympathetic system, which is the part of your body responsible for helping you calm down. There are a lot of different deep breathing techniques out there. Try out the 4-7-8 breathing technique:
- Inhale for 4 seconds
- Hold your breath for 4 seconds
- Exhale for 6-8 seconds
- Repeat between 3-5 times
2. The 5-4-3-2-1 Technique
When you’re anxious or stressed, it can be easy for you to worry about events that took place in the past or future events that haven’t even occurred yet. During this time, it can be beneficial to work to bring your body and brain back to the present moment. Grounding techniques are great tools to have in your back pocket the next time you’re feeling out of sorts. The 5-4-3-2-1 technique is a grounding technique that can help you channel that energy and redirect your attention to the actual, physical world around you. This is how it works:
- Name 5 things you can see
- Name 4 things you can touch
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
3. Move Your Body
Physical exercise provides a lot of benefits to your body, but did you know that it can also be extremely valuable for your overall mental health and wellness? Emotions don’t just live in your mind; they live within your body as well. Through physical movement, you’re actually helping your body release any emotional energy it’s holding onto. If you’re not really into working out, don’t worry. You don’t have to become a gymaholic or spend hours doing activities you don’t actually enjoy, unless you want to. A few minutes of gentle movement each day can provide the same benefits:
- Dance
- Go for a walk outside
- Shake out your arms, hands, and legs
- Stretching
4. Put a Name to How You’re Feeling
Instead of trying to dismiss your true feelings, work on naming them instead. Emotions can feel even bigger than they are because we haven’t taken the time to actually call them out for what they are. Naming your emotions can help reduce their intensity. The next time you’re feeling overwhelmed by your own emotions, try calling them out by speaking or writing them down. Doing so is admitting to yourself that you’re acknowledging those emotions and allowing yourself to feel them.
5. Seek Additional Support
You don’t have to continue to let your emotions take control over you or your life. Incorporating some of these tools can help you build a mental health kit that can. help you navigate these tough moments moving forward. Keep in mind that regulating your emotions takes time. There will be ups and downs along the way. The more you use these tools, the more natural they’ll feel. If you’re still having a hard time with emotional regulation, consider reaching out to a mental health professional specializing in anxiety therapy for additional support. Schedule with any of us at Amy Robbins Counseling for an appointment for more support.