How to emotionally regulate.

Emotional regulation is the single smallest skill you can learn that will have the greatest impact on your life and overall wellbeing. It can be done in 7 easy steps:

1. Identify the emotion that you are feeling. Using an emotions wheel to name the emotion can be helpful. 

2. Calm your nervous system. Do this through deep breathing and sensory activities such as a fidget toy. 

3. DON’T SHAME YOURSELF OR THE EMOTION. It’s okay to feel the way you do. 

4. Don’t distract yourself from the emotion. Feel the emotion, sit with it for a minute. 

5. Practice mindfulness to bring yourself back down. Reconnect with your physical surroundings. 

6. Try to reframe the situation into something positive. Even if it’s something small. 

7. Take your time (I go for at least 24 hours), and find a mature solution/response to the trigger. 

And that’s it! You regulated your emotions. It’s all about the balance of not letting your emotions control you and not pushing down your feelings.