Having first line experience of how triggers linked to trauma in some form has affected my clients careers and ability to function based on not being able to emotionally regulate his/her emotions, I decided to share some insight and the need to write this article.
I have been applying my experience, tools and research in emotional regulation over the past months to assist clients and again realised how a work culture and environment in a sustained space of turmoil can manifest in the form of multiple negative triggers most humans don’t know how to emotionally manage or regulate.
Emotional regulation is the process of managing and controlling our emotions in order to achieve positive outcomes in our lives. It plays a crucial role in maintaining good mental health and is important for our overall wellbeing.
When one is trapped in this mode, most times the event will control you, when you should be in control of the event. Questions to ask is what are the triggers and why do you react so strongly? There is usually a pain point or wound linked to the trigger and how you react in these circumstances.
According to Bethany Klynn, “Emotional control and regulation is taking any action that alters the intensity of an emotional experience. It doesn’t mean suppressing or avoiding emotions. With emotional regulation skills, you can influence which emotions you have as well as how you express them.”
In a previous working environment, leading large teams in a big corporate organisation, the environment and culture left me, as I believe, traumatised and disillusioned, unable to function without feeling overwhelming emotion in most scenarios. As a strong empath, this made it worse as my value system and what I believe to be honest, good and fair had been compromised and the outcomes were not in my control. One of the 5 skills to master emotional regulation is to create space, so I did. I left and embarked on my passion for people and how I can help develop, navigate and inspire others to succeed in a good safe space and mindset. Below are some tools to apply and try.
The 5 skills to master emotional regulation are to:
- Create Space
- Notice what you feel
- Name what you feel
- Accept the emotion
- Practice mindfulness
At the end of the day, it really is about coping mechanisms and choices as how to apply strategies in order to succeed in these skills. I have included 7 strategies to consider:
- Understand your triggers and minimise them – do not avoid negative emotions
- Be aware of your physical symptoms – hunger and exhaustion can increase your trigger points in these situations.
- Consider all the facts and make sure you have them all – what story are you telling yourself
- Engage in positive mindfulness. Talk yourself down. This shift can help mitigate the emotions one is feeling.
- Make a choice how to respond – stop, excuse yourself, breathe, walk away before responding.
- Find your positive emotions – negative is easier, but think of something that makes you experience a positive emotion and focus of that.
- Seek help – managing ones, emotions require a high degree of self-awareness. When we are struggling having our emotional self-regulation begins to suffer. This is when you can partner with a coach or therapist.
In addition, studies have shown that regular exercise, healthy eating habits, and getting enough sleep can also help improve emotional regulation. Engaging in activities such as yoga, meditation, and deep breathing exercises can also be beneficial.
Overall, emotional regulation is a key component of mental health and is essential for maintaining a healthy and fulfilling life. If you struggle with emotional regulation, seeking support from a coach or mental health professional can be a helpful first step towards improving your emotional wellbeing.
Feel free to contact me for more insight and assistance.
