4 Emotion Regulation Skills for Adults
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What Is Emotion Regulation?
Emotion regulation is the ability to exert control (or influence) over one’s emotional state.
Adults practice emotion regulation at work, at home, in relationships, while alone, and other moments of consciousness.
If you want to learn more about emotion regulation, check out these other posts:
45 Regulation Activities for Adults
4 Ways to Release Anger (Emotion Regulation)
My clinical work as a therapist tends to emphasize regulation skills. When I begin working with a new client I like to understand one’s awareness of emotional and physical states.
Emotions come and go. Some emotions stick around longer and some emotions may feel more "comfortable" than others.
Emotion regulation is in the same camp as the popular concept of stress management which means it is quite useful for general well-being and health.
Joy, awe, excitement, glee, playfulness, and serenity tend to be more “comfortable;” I have yet to hear a new therapy client say, “I’m finding too much joy in life” as a motivator to start therapy.
The emotions I hear the most are grief, depression, sadness, shame, anxiety, guilt, anger, frustration, worry, despair, hopelessness, and/or general displeasure.
Folks who start therapy are seeking more comfortable feelings like joy, excitement, serenity, calmness, gratitude, and acceptance. Emotion regulation helps adults cope with the “uncomfortable” feelings and enhance the “comfortable” feelings.
Emotion regulation begins with awareness of how one perceives, processes, and responds to a scenario.
4 Emotion Regulation Activities for Adults
1. Go for a walk outside
Physical movement combined with time outdoors = likely a good time.
2. Practice 4-7-8 breathing
Learn about 4-7-8 breathing online or practice another breathing exercise.
3. Watch a favorite TV or movie
Comfort TV or movies can be resources. If you have a favorite movie where after watching it you feel relaxed, safe, happy, or relieved, use it!
4. Express your emotional state through journaling or drawing
Journal, draw, mold clay, paint, sketch, write, listen to music- use a creative outlet to help process big feelings.
Long-term benefits of using emotion regulation skills can include improved well-being, healthier relationships, better sleep quality, and stress management.
About the Author:
Nicole Zegiestowsky, M.S. (she/her)
Hello! My name is Nicole and I am pre-licensed online LGBTQ+ therapist for adults in Alaska. I primarily work with women, anxiety, sleep issues, and perinatal and postpartum populations.
I earned my Master's in Clinical Psychology from the University of Alaska,
Learn more about my services and qualifications: