Understanding Emotion Regulation

Emotion regulation is the ability to manage and respond to emotional experiences in a healthy and flexible way. It involves recognising emotions, understanding what they are telling you, and responding in ways that align with your values and goals

Why Do Emotions Become Dysregulated

• Early life experiences (e.g. trauma, neglect, or invalidation) 
• High sensitivity to emotional stimuli 
• Poor coping models or limited emotional support growing up 
• Chronic stress or mental health difficulties 
• Neurological differences or disorders affecting mood regulation 

When emotions are dysregulated, they may feel overwhelming, lead to impulsive actions, or persist longer than expected. 

CBT-Based strategies for Emotion Regulation

• Cognitive Restructuring: Identify and challenge unhelpful thoughts that intensify negative emotions 
• Behavioural Activation: Engage in meaningful activities that improve mood and reduce avoidance 
• Problem-Solving: Break down challenges into manageable steps to reduce emotional overwhelm 
• Thought Monitoring: Increase awareness of thinking patterns that drive emotional responses 

DBT-Based strategies for Emotion Regulation

• Mindfulness: Stay present with your emotions without judgement 
• Opposite Action: Do the opposite of what your intense emotion urges when the emotion is not justified 
• Check the Facts: Evaluate whether your emotional reaction fits the situation 
• PLEASE Skills: Care for your body to reduce emotional vulnerability: Treat Physical illness, balanced Eating, Avoid mood-altering substances, balanced Sleep, and regular Exercise 

Additional Tips for Regulating Emotions

• Name the Emotion: Label what you're feeling - this increases self-awareness and reduces intensity 
• Grounding Techniques: Use sensory or breathing exercises to stay present during emotional distress 
• Self-Compassion: Talk to yourself as you would to a friend. Harsh self-criticism increases dysregulation 
• Create an Emotional Toolkit: Prepare a list of activities or strategies to use when emotions rise (e.g. music, walking, writing, talking to someone) 

When to Seek Support

If emotions frequently feel out of control, overwhelming, or lead to impulsive behaviours, working with a trained clinician can help. Therapies like CBT and DBT provide tools to build emotional resilience and navigate life more effectively.