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Sphere on Spiral Stairs

Emotional Regulation

We often feel like we have lost control over our emotions, like our emotions control us! However, with a lot of practice and coping skills in your tool box, it is possible to take back control over your emotions. 

Image by Markus Spiske

Self Assessment

Answer a few questions to strengthen the mind body connection: Where am I?

Why am I here?

Am I safe?

Do I have my needs met? 

What is my body doing? 

Does anything hurt?

Did I eat and drink enough today?

Am I tired or sick? 

Image by Nick Fewings

Notice Your Thoughts

Notice your thoughts and give it a name, keep it simple! Allow them to exist. Do not try to change them or feed them. Scale the name of the thought or emotion from 1-10 (10 being the strongest). 

Image by Nick Fewings

Managing The Thought

How can you bring the scale down to something manageable? Try changing the sensory information by stepping outside, smelling strong peppermint oil, taking a warm shower, holding ice, use silly putty or slime, play a logic game to reframe, or find a competing emotion by watching a funny show or listening to your favorite song.

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