Emotional regulation means being able to control how we feel and react to our emotions. It includes managing how we express our feelings, how strong they are, and when we feel them.

How Does It Work?

1. Identification: Notice when your feelings don’t match how you want to feel.
2. Selection: Pick a way to change how you feel.
3. Implementation: Use specific actions to carry out your plan.
4. Monitoring: Check if your plan is working and make changes if needed.

Why Is It Important?

• It helps people deal with challenges in a good way.
• It can keep people feeling balanced and healthy.
• It helps people handle tough emotions better.
• It teaches people how to respond to feelings in a way that is acceptable in social situations.

Emotional regulation is important for adults as it helps them manage their feelings. This skill enables them to handle challenges, maintain healthy relationships, and make better decisions. By regulating emotions, adults can prevent overwhelming feelings from disrupting daily life and affecting their actions, leading to improved mental and physical well-being. Overall, it aids in navigating life's complexities with more stability and calmness.

• Labeling emotions: labeling our emotions can actually decrease the amygdala response—or the part of the brain associated with emotional responses. In other words, “name it to tame it.”
• Practicing mindfulness: Research has found that mindfulness helps us differentiate our emotions, giving us more information about how we feel about a situation. This, in turn, makes it easier for us to know what strategy to use to navigate our emotions in a healthy way.
• Challenging negative self-talk: By changing your perspective, you can positively influence your emotions and reactions. Hint: utilize self-awareness to catch and consciously replace negative self-talk with kinder and more constructive thoughts.

• Identifying your triggers: Paying attention to situations or events that consistently elicit strong emotional responses. Identifying your triggers helps you anticipate and prepare for emotionally challenging situations.

An "energy giver" is someone or something that makes you feel happy and full of energy. This could be a person, an activity, or a situation that lifts your spirits and motivates you.

On the other hand, an "energy taker" is the opposite. It drains your energy and makes you feel tired or worn out. Energy takers often show up as negativity, complaining, or being very demanding.

These resources provide comprehensive information about emotional regulation, also known as "self-regulation." This first volume offers an overview of emotional regulation, including its definition, development, and the critical role it plays in supporting our students as they cultivate their own self-regulation skills. Subsequent volumes will focus on emotional regulation for adults and explore strategies for teaching regulation to students through co-regulation techniques.

Brain breaks function like a form of medicine, tailored to address specific needs of students. Their effectiveness is based on the appropriate type is selected. Research indicates that brain breaks enhance stress tolerance within our brains. It is essential to choose the right brain break according to the individual needs of students.

1. Decreased Attention Span: Students may struggle to focus on tasks or seem easily distracted.

2. Restlessness: Frequent fidgeting, shifting in seats.

3. Increased Frustration: If students exhibit signs of irritability or frustration.

4. Yawning or Fatigue: Signs of tiredness or yawning.

5. Lowered Participation: If students are less engaged or reluctant to participate.

6. Decline in Performance: A noticeable drop in the quality of work or understanding of concepts.

7. Emotional Outbursts: Increased emotional reactions, such as crying or anger.

8. Physical Complaints: Reports of headaches, stomachaches, or other physical discomforts.

Need more information or resources? Feel free to contact the MIU IV Social Work Team!

Bryda Drumm, LSW, H&SV, C-SSW

Jennifer Guthrie, LCSW, C-SSW

Sara Joseph, MSW, LSW, C-SSW

socialwork@miu4.org