Emotional Regulation

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

1. Awareness and understanding of emotions
2. Acceptance of emotions
3. Ability to control impulsive behaviours and act in a way that aligns with desired goals when feeling negative emotions
4. 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.

Gratz and Roemer’s study (2004) describes these areas where emotional dysregulation may occur:

Difficulties in emotional awareness and/or clarity

• This occurs when a person has difficulty recognizing their emotions or struggles to understand the reasons behind their feelings. This challenge often prevents them from identifying the root cause of certain emotions, making it difficult to find appropriate solutions.

Difficulties in emotional acceptance:

• Some individuals may struggle to accept their emotions without negative judgment, which often leads to emotional avoidance or suppression.

Limited access to effective emotional regulation strategies

• This can lead to individuals struggling to manage their emotions effectively, potentially causing prolonged emotional distress.

Faces difficulties in inhibiting certain behaviour patterns during negative emotional states

Difficulties in maintaining goal-directed behaviours when experiencing negative emotions.

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 improving their emotional regulation 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 out 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

• Co-regulation can occur only when both parties are emotionally ready. If you are uncertain, feel free to contact a Student Support Manager (SSM) for additional individualized support.