Emotional Regulation

We all feel big emotions — anger, sadness, fear, joy, anxiety. That’s part of being human. But sometimes, emotions can feel so overwhelming that they control us, rather than the other way around.

Emotional regulation is the ability to notice, name, and manage your emotions in a way that supports your wellbeing — without shutting them down or letting them take over.

It’s not about being calm all the time. It’s about staying connected to yourself, even when things feel intense.

Signs You Might Be Struggling to Regulate Emotions

• Feeling easily overwhelmed or reactive

• Difficulty calming down once upset

• Suppressing emotions until they explode

• Feeling numb or disconnected

• Struggling to express how you really feel

Many people were never taught how to feel emotions safely — only how to hide or avoid them.

How to Build Emotional Regulation

• Name the feeling. Even just saying “I’m feeling anxious” helps reduce its grip.

• Breathe intentionally. Slowing your breath can gently settle your nervous system.

• Create space. Take a break before responding, especially when you feel triggered.

• Move your body. Walking, stretching, or even shaking it out can help emotions move through.

• Get curious. Ask: What’s this emotion trying to tell me?

Final Thought

Regulating your emotions doesn’t mean silencing them — it means listening without letting them take the wheel. You’re allowed to feel and still be in charge of how you respond.