Emotional Regulation

1. What is Emotional Regulation?

Emotional regulation has been conceptualised by Gratz and Roemer (2004) to involve the following four points:

Awareness and understanding of emotions
Acceptance of emotions
Ability to control impulses and act in a way that aligns with desired goals when feeling negative emotions
Ability to use situationally appropriate emotion regulation strategies to adjust emotional responses specific to the situation and/or desired goals.

Consistent absence in any of the above pointers may indicate difficulties in emotional regulation.

2. Difficulties in Emotional Regulation

Gratz and Roemer (2004) describe these areas where emotional dysregulation may occur:

Difficulties in Emotional Awareness or Clarity

Difficulties in Emotional Acceptance

Limited Access to Effective Emotional Regulation Strategies

Difficultes in Inhibiting Certain Behavioural Patterns

Difficulties in Maintaining Goal-Directed Behaviours

3. Strategies to Support Emotional Regulation

Some individuals may encounter challenges in regulating their emotions when they experience negative feelings. This can lead to actions that are emotionally charged and may be perceived as socially inappropriate. In such cases, it is more beneficial to support the individual in managing their emotions rather than adding more stress or triggers by responding negatively.

Step 1: Grounding the Individual

In this step, we aim to help the individual reduce their heightened emotional states and bring them closer to baseline. It is most beneficial to speak to the individual calmly and kindly.

Validate and reassure

Emotions are valid and significant to each individual, regardless of our ability to fully relate. It is essential to acknowledge their feelings and reassure them that they are not alone.
Examples:
- “I can see that you are overwhelmed. Do you want to talk about it?”
- “I’m here for you”

Ask

Ask if the individual would prefer someone to co-regulate with or if they would like some space to self-regulate.
Ask if changing the environment would help the individual feel better.
Examples:
- “Would you like to talk about it, or do you want some space?”
- “Does it help if you take a breather outside?”
- “Do you want me to accompany you?”

Give space

Provide individuals with the space to ground or regulate themselves if they request that
Reassure them that they can reach out whenever they feel ready.
Examples:
- “I understand that you would like some space, but I’m here to listen whenever you want someone to talk to.”

Step 2: Encourage Emotional Expression

It is beneficial to encourage individuals to express their emotions through various means, as this supports them in navigating current and future emotional experiences.

Ensure readiness

Firstly, ensure the individual is ready or less emotionally heightened to talk about their emotions.

Seek to understand by asking questions to encourage emotional expression

Provide the space for the individual to voice their feelings
Listen actively and show appreciation to the individual for sharing
Refrain from giving opinions or advice unless requested

Encourage different forms of emotional expression

Emotions can be expressed in many ways other than by verbal means
For example, written methods such as writing, journaling or drawing are good ways to express emotions.

Step 3: Reach Out if Needed

Gratz, K. L., & Roemer, L. (2004). Multidimensional Assessment of Emotion Regulation and Dysregulation: Development, Factor Structure, and Initial Validation of the Difficulties in Emotion Regulation Scale. Journal of Psychopathology and Behavioral Assessment, 26(1), 41-54. https://doi.org/10.1023/B:JOBA.0000007455.08539.94

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