Techniques to Help You Emotionally Regulate

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Everyone experiences emotional ups and downs, but how we respond to our emotions is what matters most. 

Emotional regulation skills are key to managing our emotions and leading a healthy life. Developing emotional regulation skills can be difficult but with the right exercises and determination, it can be done. In this podcast I'll take you through a couple of exercises to help you improve your emotional regulation skills and become better at controlling your emotions. With practice and commitment, you can learn to recognize and respond to your emotions in healthy ways.

Breathing exercises

Breathing exercises are a great place to start when you’re looking to improve your emotional regulation skills. When we’re under stress, our breathing can become shallow and erratic. This can lead to increased feelings of anxiety and stress. When we’re stressed, it’s important to take the time to focus on slow, controlled breathing. This helps to calm the nervous system and reduce feelings of anxiety. There are a few different breathing techniques you can use to help improve your emotional regulation skills. The 4-7-8 breathing technique involves inhaling for a four-second count, holding your breath for a seven-second count, and exhaling for an eight-second count. The 10-10-10 breathing technique involves inhaling for a 10-second count, holding your breath for a 10-second count, and exhaling for a 10-second count. In this podcast you'll go through box breathing.

Progressive muscle relaxation

Progressive muscle relaxation is a relaxation technique that involves tensing and relaxing different muscle groups. When you’re feeling stressed or anxious, you may notice that you’re tensing certain muscles. Progressive muscle relaxation helps to release these tension spots and can reduce feelings of anxiety and stress.

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