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17 Self-Regulation Activities for Adults (Emotion Regulation)

17 Self-Regulation Activities for Adults (Emotion Regulation)


This information is provided as general knowledge and may be used for self-improvement purposes; this information does not replace the medical advice or treatment of your own healthcare providers.


Self-regulation describes the awareness of one's psychological state and the ability to influence an emotional or situational response.

Self-regulation, also known as emotional-regulation, is a vital life skill.

What is Self-Regulation?

Regulation skills may also be known as “coping skills.”

Learn more about self-regulation here: 45 Regulation Skills to Boost Mental Health 

These are tools, activities, or skills which a person uses to influence a desirable (or socially acceptable) response to a stressful situation.

17 Self-Regulation Activities for Adults Stellar Insight Counseling Online Therapist Alaska

Have you ever looked back at a conversation and thought, “I wish I handled that better,” or “I should have said THIS.”

Regulation activities can be used in daily interactions. Using self-regulation skills consistently long-term can promote health through decreased stress and good sleep quality.

Connection Between Sleep, Depression, & Anxiety

Habits that Improve Mental Health 

As a therapist who works with survivors of trauma, anxiety disorders, and/or unhealthy relationships, self-regulation comes up in my clinical work (which makes sense; we all use self-regulation skills!)

I use regulation skills in my personal life every day, too.

Some of my “go-to” self-regulation skills include going on a walk, playing the piano, meditating, or cozying up with my cat or dog.


German Shepard mix dog looking over Eklutna Lake 17 Self-Regulation Activities for Adults Stellar Insight Counseling Online Therapist AlaskaGerman Shepard-mix looking over Eklutna Lake (Anchorage, Alaska)

17 Self-Regulation Activities for Adults


Experiment with these regulation skills to soothe your nervous system.


1. Venture outside and mindfully observe a tree or bird

2. Read a book

Fiction, non-fiction, the cartoon page of a newspaper, or go-all-in on a coloring book

3. Play a game

Break out that yo-yo from the early 2000’s, a Rubik’s cube, sudoku, or a puzzle

17 Self-Regulation Activities for Adults Stellar Insight Counseling Online Therapist Alaska Games

4. Pitch a hammock

Savor the relaxation and breeze

5. Drink water or brew a cup of tea

6. Learn the new Megan Thee Stallion / TikTok dance 

Dancing is a great regulation skill. 

Integrating physical movement and music can elevate one's mood and energy level 

7. Use the “Square Breathing” technique

8. Journal

Journal and pens 17 Self-Regulation Activities for Adults Stellar Insight Counseling Online Therapist Alaska

Freestyle your thoughts or start with a prompt

9. Search for a 4-leaf clover 

10. Have a Lord of the Rings movie marathon

Don’t forget second breakfast

11. Listen to music

12. Take a jog, jaunt, or stroll down your street or driveway

13. Carefully examine a cloud


Clouds over Eklutna Lake Eagle River Alaska 17 Self-Regulation Activities for Adults Stellar Insight Counseling Online Therapist AlaskaClouds over a lake in Anchorage, Alaska. 
17 Regulation Activities for Adults

Are the edges smooth, rough, or ambiguous? Is the cloud moving in any direction? Does its shape remind you of an animal or object?

14. Bake cupcakes or nut bars

15. Mop the floors in your home

Cleaning can be a regulation skill – moving your body, completing a chore, noticing any changes in smell, feel, or the sight of a clean vs. dirty floor

16. Waft a spice or scent like cinnamon, ginger, Old Bay seasoning, or lavender

17. Wash your face and moisturize

Multiracial woman cleaning her face. 17 Self-Regulation Activities for Adults Stellar Insight Counseling Online Therapist Alaska


If you live in Alaska and are seeking help developing healthy coping skills for stress management, difficulty with sleeping, or a mental health concern such as PTSD, OCD, anxiety, or perinatal or postpartum mood and anxiety disorders; I am accepting new adult and senior clients for telehealth sessions.

I offer free 20-minute initial consultations to connect with potential clients to see if we may be a good fit.

Learn More: Free 20-Minute Initial Consultation Call

Read more about my services here; if you think we may be a good fit, I can’t wait to hear from you!


If you or someone you know is in crisis, immediately take action:

Go to the nearest emergency department or Call / text 988 (Free Suicide Hotline)


About the Author:

Nicole, a white woman wearing a green jacket, standing in front of a waterfall in Iceland during winter. Online therapist Alaska. Self-regulation activities for adults blog post

Nicole Zegiestowsky, M.S. (she/her)

Hello! My name is Nicole, and I’m a pre-licensed psychotherapist pursuing my LPC in Alaska. During my free time I enjoy hiking, paddling, and cozying up with my cat and dog.

I earned my Master’s degree in Clinical Psychology from the University of Alaska, Anchorage and have provided counseling services to adults, teens, children, couples, college students, and families in community mental health, interdisciplinary primary care, and residential treatment settings.

I transitioned into private practice as an online therapist because online therapy sessions are “IN” following the initial onset of the COVID-19 pandemic, and I love the flexibility of supporting clients from the comfort of their own home, park, office, or parked car.