Emotional Regulation
Emotional regulation is the ability to recognise, manage, and respond to your emotions in healthy and constructive ways. Rather than suppressing or ignoring feelings, emotional regulation involves understanding what you're experiencing and choosing how to express or act on those emotions. It’s a key skill for maintaining mental wellbeing, navigating relationships, and coping with stress. Whether you're feeling overwhelmed, anxious, frustrated, or even overexcited, using strategies like deep breathing, mindfulness, movement, journaling, or talking things through can help bring your nervous system back into balance. Emotional regulation doesn’t mean avoiding emotions, it means learning to ride the wave of emotion with more awareness, control, and self-compassion. Have a go at some of the activities below to get you started.
Cognitive Reframing
Challenges unhelpful thoughts and replaces them with more balanced or realistic ones.
Example: “This is hard” → “I’ve gotten through difficult things before.”
Self Compassion
Speaking kindly to yourself and validating your feelings instead of judging them.
Visualisation
Imagining a calming place or safe space can soothe the mind and body.
Distraction Techniques
Short-term methods like puzzles, music, or a walk to shift attention when emotions feel overwhelming.
Movement or Exercise
Physical activity releases endorphins and reduces built-up stress and emotion in the body.
Creating Art or Music
Expressive outlets like drawing, painting, or playing music can help release and regulate emotions.