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.
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.
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
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
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
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
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!