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How to Develop Emotional Self-Regulation

All of us have probably at some point thought that if we could take back what we said or did, things would be different. Or perhaps we acted impulsively because we were carried by our emotions and we reacted without thinking. Being emotionally dysregulated might look like having abrupt changes in mood, binge eating, crying spells, emotional outbursts, persistent interpersonal conflict, aggression or violent outbursts, self-harm, substance use disorder, or poor tolerance for frustration.

Emotional self-regulation is something that we need to practice regularly so we don’t get to the point of blowing up or falling apart. Here’s an article from Healthline that talks about emotional self-regulation and includes tips and techniques we can apply. 

What is emotional self-regulation?
Emotional self-regulation is the ability to modify or control your thoughts, emotions, actions, and words, explains a 2022 research review. Self-regulating your emotional state can stop...

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Emotional Health Starts With Understanding Yourself

Emotional wellness is knowing, understanding, and accepting the gamut of feelings we have and managing them effectively. One way of improving our emotional health is by understanding ourselves better. According to Psychology Today, we need to discover how and why our thoughts, emotions, and behaviors work. “Relationships either sustain us or destroy us, wreaking distress or creating joy as we move through our lives. Our first task is to figure out how our thoughts, emotions, and behaviors work within us. Then we can apply the same task to understanding how we relate or don’t relate with others in beneficial ways.” Psychology Today recommends asking the following questions:

Here are some examples of behavior scenarios that we can work on understanding:

  • Why do you pout, go into your room, and slam the door when someone disagrees with you?
  • Why do you behave rudely knowing it upsets people?
  • Why do you try and do what others want when it may harm you?
  • Why are...
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5 Ways to Deal With Anxiety

Tense, nervous, unable to relax, restless, sweating, shortness of breath, sense of dread, unable to sleep - these are just some of the symptoms of having anxiety. Life is uncertain and some events or situations can bring up feelings of anxiety. Remember when the pandemic started? It felt like the whole world was having a panic attack. Unfortunately, anxiety can have cognitive, emotional and physical effects. It’s not just something that’s happening in your mind. It affects your overall health. That’s why it’s important for us to learn how to deal with anxiety before it gets worse. Here are some strategies from Verywellmind that you can do to help you cope better when things get nerve-wracking.

Stop and Breathe
When anxiety flares, take a time-out and think about what it is that is making you feel nervous. Anxiety is typically experienced as worrying about a future or past event. For example, you may be worried that something bad is going to happen...

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11 Ways to Help Manage Your Anger Part 2

In the first part of this series, we shared 5 helpful anger management strategies. Today we’ll continue learning other ways to help manage anger. We hope this series will help in identifying ways to manage anger and pave the way for better relationships and better overall health.

Get in a Quick Workout
Anger gives you a rush of energy. One of the best anger management exercises is quite literally to exercise and engage in physical activity. Whether you go for a brisk walk or hit the gym, working out can burn off extra tension.

Regular exercise also helps you decompress. Aerobic activity reduces stress, which might help improve your frustration tolerance. Additionally, exercise allows you to clear your mind. You may find that after a long run or a hard workout you have a clearer perspective on what was troubling you.

Focus on the Facts
Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it. This traffic jam is going to ruin...

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11 Ways to Help Manage Your Anger Part 1

One of the human emotions basic to our existence is anger. According to Psychology Today, anger is related to the “fight, flight, or freeze” response of the sympathetic nervous system; it prepares humans to fight. But fighting doesn't necessarily mean throwing punches. It might motivate communities to combat injustice by changing laws or enforcing new norms. However, prolonged release of the stress hormones that accompany anger can destroy neurons in areas of the brain associated with judgment and short-term memory, and weaken the immune system. This doesn’t mean that we should never get angry. Anger management means we learn, recognize, cope with, and express anger in healthy and productive ways. Here are some strategies from Verywellmind to help manage your anger.

Identify Triggers

If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or...

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Eight Ways to Heal From Caregiver Burnout

Many of us step into the roles as caregivers for our loved ones who may have a disability. Some of us may have older parents who are no longer able to care for themselves or a child with a developmental disability or a spouse who has become chronically ill. Being a caregiver can be rewarding and fulfilling. At the same time, it can be stressful and overwhelming and can lead to emotional and physical burnout. Dr. Amen tells us this can show up as fatigue, increased impatience, lowered resistance, moodiness, insomnia, sleeping too much, lack of interest in activities, feeling hopeless or worried about the future. He also shares with us ways to heal from caregiver burnout and stress.

“When burnout symptoms take over, it’s much harder to function in an already demanding role, in addition to other important responsibilities you have. Fortunately, there are some straightforward and accessible strategies you can use to recover your mental, emotional, and physical vitality so...

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