Emotional regulation refers to our ability to manage and respond to an emotional experience in a manner that is socially tolerable and sufficiently flexible to allow spontaneous reactions as well as the ability to delay spontaneous reactions as needed. 

It’s a key component of mental health and well-being, and it’s something that many people struggle with. Dialectical Behavior Therapy (DBT), a form of cognitive-behavioral therapy, specifically targets emotional regulation among other critical psychological skills. In this article, we will delve into the aspects of emotional regulation and how DBT can be used to enhance this vital skill.

What is Emotional Regulation?

Emotional regulation is the process by which individuals influence which emotions they have, when they have them and how they experience and express these emotions. It’s a complex process that involves initiating, inhibiting or modulating one’s state or behavior in a given situation – for example, the ability to soothe oneself after a stressful event, or the ability to cheer up in the face of disappointment.

The importance of emotional regulation

Poor emotional regulation can lead to various psychological issues, including mood disorders, anxiety and personality disorders. It is also associated with less satisfying interpersonal relationships. On the other hand, strong emotional regulation skills are linked to greater well-being, better relationships and improved work performance.

Emotional Regulation Techniques

There are numerous techniques one can use to improve emotional regulation. Many of these techniques can be developed with practice and can have a profound impact on one’s ability to handle life’s ups and downs.

Mindfulness meditation

Mindfulness is the practice of being fully present in the moment, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Mindfulness meditation has been shown to improve emotional regulation by helping people experience their emotions in a more balanced and less judgmental way.

Cognitive reappraisal

This technique involves changing the way you think about a situation in order to alter its emotional impact. For instance, interpreting negative feedback as a chance for growth rather than as a personal attack can help manage emotional reactions.

Problem-solving

When emotions are caused by a specific problem, sometimes the best way to regulate them is to solve the issue at hand. Problem-solving can reduce the stressor that is causing the emotional upheaval.

Emotional Regulation Activities

To improve emotional regulation, one can engage in various activities designed to facilitate the management of emotions.

Exercise

Physical activity is known to have a positive effect on mood and can act as a natural and healthy way to regulate emotions. Regular exercise can reduce stress, anxiety and symptoms of depression while boosting self-esteem and cognitive function.

Writing

Expressive writing can help individuals process their emotions and gain perspective. Keeping a journal can be a therapeutic way to understand and manage your feelings.

Artistic expression

Activities such as drawing, painting, or playing a musical instrument can also be beneficial. They provide an outlet for emotions and can be a powerful way to work through complex feelings.

Dialectical Behavior Therapy (DBT) and Emotional Regulation

Dialectical Behavior Therapy is a research-based, cognitive-behavioral treatment originally developed to help chronically suicidal individuals diagnosed with borderline personality disorder (BPD). It is now recognized as effective for a variety of conditions that involve significant emotional dysregulation.

The DBT approach to emotional regulation

DBT helps individuals understand and accept their difficult emotions, learn skills to manage them and develop a life that is worth living through a balance of change and acceptance.

DBT Emotion Regulation Skills

DBT teaches several core skills that are directly aimed at improving emotional regulation:

  • Identifying and Labeling Emotions: Understanding what you are feeling and being able to label it is a critical first step in regulation.
  • Increasing Positive Emotional Events: DBT encourages individuals to increase the number of positive emotional experiences in their daily life.
  • Reducing Vulnerability to Emotion Mind: This involves taking care of the body and mind to reduce susceptibility to emotional extremes.
  • Applying Distress Tolerance Techniques: Learning to tolerate and survive crises without making them worse is key to managing intense emotions.
  • Practicing Mindfulness: The core of DBT is mindfulness, which helps individuals accept and tolerate the full range of their emotions.

DBT Therapy Sessions

DBT typically involves an individual therapy component and a group skills training component. During individual sessions, therapists help patients apply the emotion regulation skills to specific challenges in their lives, while group sessions focus on learning and practicing emotional regulation skills.

How to Regulate Emotions Using DBT

Regulating emotions using DBT is a skill that can be learned and honed over time. Here are some steps based on DBT principles:

  • Observe Your Emotion: Notice the emotion when it starts to arise. Don’t push it away or cling to it. Simply acknowledge it.
  • Describe Your Emotion: Put a name to your emotion. Are you feeling sad? Angry? Jealous? Identifying it can give you more control over it.
  • Accept Your Emotion: Accept that your emotion is valid and understandable within the context of your personal history and present circumstances.
  • Act Opposite to the Current Emotion: If you feel like withdrawing because you’re sad, consider reaching out to a friend instead. This “opposite action” can help change your emotional state.
  • Use Problem-Solving: If your emotion is related to a problem, work on solving that problem or at least on developing a plan to address it.
  • Apply Relaxation Techniques: Deep breathing, progressive muscle relaxation or visualization can help calm the body’s physiological response to emotion.

Dialectical behavior therapy offers a structured approach to teaching emotional regulation skills, helping individuals to manage their emotions effectively and live more balanced lives. Old Vineyard behavioral hospital, in Winston-Salem, NC, employs techniques like DBT and other emotional regulation tactics in our programming in order to set our patients up for long term success. Learn about other techniques we use during treatment on our services page, or call today at 855-602-5920 to learn about program eligibility.

Old Vineyard Behavioral Health Services

Old Vineyard Behavioral Health Services is a treatment center that provides compassionate inpatient and outpatient treatment to help those achieve meaningful mental health and wellness. We treat a variety of behavioral health disorders including trauma, depression, mood disorders and more.

Our team of dedicated staff pride themselves on creating a safe and welcoming environment for all of our patients and their loved ones. Some of our services include our treatment, specialty and outpatient programs. Located in Winston-Salem, North Carolina, we provide a beautiful, campus-like atmosphere.

To schedule a consultation with us or for more information, please call 855-602-5920.