Emotion Regulation Strategies
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What you will learn
- 1Notice the level of activation in your body
- 2Choose a calming strategy when feelings are too big
- 3Choose an energizing strategy when feelings are too low
- 4Match a strategy to the feeling that needs it
Mini Lesson
Emotion regulation is the skill of matching what you do to what you feel, so you end up in a state where you can think, learn, and be kind. The trick is not to get rid of feelings — it is to bring them back into a workable zone.
Notice Your Activation Level
Activation is how "on" your body feels. Some feelings push it too high (anger, panic, overwhelm). Some push it too low (sadness, fog, low energy). Both make it hard to think clearly. To regulate means to bring yourself back toward calm-and-focused.
- Too high: hot face, fast heart, racing thoughts, tight jaw, jittery hands.
- Just right (calm + focused): steady breath, quiet body, can listen and choose.
- Too low: heavy body, foggy head, slow movement, want to lie down and do nothing.
High → Calm Down. Low → Bring Up.
Once you notice where you are, pick a strategy that pulls you the right direction.
- Calming strategies (when activation is too HIGH): slow breaths, drink of water, name the feeling, count to 10, walk slowly, quiet music.
- Energizing strategies (when activation is too LOW): jumping jacks, stretch and shake out arms, splash cold water on face, talk to a friend, healthy snack, loud music.
- A strategy is a tool. Different tools for different jobs — there is no single magic move.
Name It to Tame It
Putting a word on a feeling — "I'm frustrated", "I'm worn out" — can lower its intensity. Labeling what is happening helps the thinking part of your brain come back online.
- Pause and notice your body cues.
- Decide: too high, too low, or just right?
- Pick a calming or energizing tool that fits.
- Try it for 30–60 seconds, then check in again.
Words to know
regulate
Adjust your inner state so you can think and act wisely.
activation
How "on" your body and mind feel — high, low, or just right.
calming
A tool that lowers activation when feelings are too big.
energizing
A tool that raises activation when feelings are too low.
soothe
Bring comfort and steady down a strong feeling.
Tip: name the feeling out loud or in your head before you pick a tool. Labels can help soothe big emotions and turn down their volume.
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