What is emotional regulation? In what way may it help?

In recent years, emotional regulation has become a fashionable word ; with more and more articles appearing on Google scholars about emotional regulation that even surprised one of the pioneers of the subject, James Gross. In one of his articles, he even questions the negative aspect of it being overly studied with a question about semantics being put into question. In this post, emotional regulation is seen as emotions that can either be decreased or increased consciousness. Here, it is a means to acknowledge the different emotions that can be expressed, increasing and decreasing the effects of particular feelings and the coping strategies.

Emotions, are expressed through different aspects and words are one of them( This is at the basis of emotional regulation. Knowing to pinpoint them with words is an element in emotional intelligence. Words such as zealous, anger, joy and eager are part of this. Expressing these emotions and an increased vocabulary opens a whole new range of expression and discovery. In therapy, this is particularly useful, to see events in a new light and highlight different emotions concerning the same event.

Additionally, words are used for communication and using these emotional words can lead to healthier relationships. Communicating what you feel clearly to your entourage and expressing these feelings through a certain vocabulary. All these words can help those close to you, have a better understanding of what you are feeling.

Knowing to identify and clearly know each emotion is important in many aspects of emotional intelligence. This may lead to better academic success and work life balance where emotions can be used to motivate and to cultivate the positive personality traits. Equally, enabling students to deal with hard situations and stress .In other words, vocabulary is crucial in emotional regulation and can be used in everyday life.

Additionally to words, the body sends messages that can indicate what the problems are. The body has a response, contrary to what Descartes claimed, the consciousness and the body are related. When bad feelings are experienced they are often felt in different parts of the body. When feeling joy it is felt throughout the body while fear is felt in the stomach as with anxiety. Anger is felt in the upper part of the body. Based on Glaren’s research, there are emotions that can be mapped by the body This mapping generates a better understanding of the emotions and how to lessen the effect of specific emotions. Changing the breathing pattern or the posture can have a positive effect on the mind. Ruminating can affect the body in negative aspects, which can cause damage to health. On the whole, the body is a good map to the different emotions Sometimes the body is the best indicator and leads to innovative ways of emotional regulation..

Understanding the different emotions is important through the messages sent by the body and emotional words. Research suggests that children who are able to understand, communicate and learn how to manage their feelings are better able to regulate emotions. Emotional related regulation is associated with children’s academic skills and their emotional understanding. Understanding emotionally laden language, that is to say indirect reference to feelings such as « trauma » « squeamish » « nostalgia ». Having these words at their disposal at an earlier age can lead to a better expression and understanding of feelings.

Furthermore, putting words to emotions can ease them. By using words that are not as strong it is possible to ease feelings an example is « angry » can be replaced by « irritated », « anxious » can be replaced by « apprehensive ». Emotions can also be heightened through words. Such as « Happy » can be replaced by « «extatic ». All these words show just how much words influence emotional regulation. This shows just how much language influences our emotions.

Moreover, even though words can lead to even happier moments in life, they are often under-estimated since emotional regulation is seen in a way to ease negative emotions. Heightening emotions is not as present in studies of emotional regulation. Often put aside and in the shadow of decreasing negative emotions, though it can intensify joy . Notably through strategies such as emphasizing positive aspects of an event . For example, situation selection where moments in an event can be selected to make the event seem even happier. Photos are a way to encapsulate happiness at a particular instance ; to immortalise the happiness at a given moment.

In addition, reappraisal of given positive events is a strategy to increase positive emotions. Re-assessing a good event seeing it through a different eye and with a positive outlook. Events such as a birth or seeing a relatives seen with a new eye can seem even more satisfying. To this extent, photos, a diary and something learned can lead us to see events through a more nostalgic eye. Nostalgia is a positive way to emotionally regulate.

To start emotional regulation there are coping strategies. Mindfulness and concentration on the near future or present moment are good coping strategies. Carpe Diem or cultivating the present moment is everywhere now days. People get it tattooed on their arms but do not know that it comes from Horace from the Roman empire. He describes Carpe Diem which can be translated as pluck or seize the day as being associated with mindfulness, since mindfulness concentrates more the attention on now. Mindfulness can be achieved through a regular practice of meditation. Meditation where you breath in and out let the emotion pass and letting them go without grabbing them. By doing this, the mind shifts towards a nearer situation. This can be particularly true in stressful moments to remain in the situation at hand.. Doing this as a coping strategy gives rise to stronger emotional regulation in painful moments. Taking this into consideration, mindfullness should be seen as a way to shift what you concentrate on, not a way to suppress emotions or suppress certain memories. (

Even though mindfulness is a good strategy in emotional regulation, therapy should not be put aside. It is crucial to go and see a professional when facing mental issues or just in need of someone to speak to. In this case, therapy comes in many forms, psychoanalysis, behavioural therapy, cognitive therapy etc… These different kinds of therapy bring help each in a different way. In the case of acceptance and cognitive therapy, people who broke up with their partner facing mental issues went through acceptance and cognitive therapy. These people showed a more positive outlook, accepted and embraced positive emotions more and eased the negative ones In this case, therapy provides coping strategies and a way of acknowledging emotions. All this provides a strong basis for coping with the anxiety and the wounds inflicted on partners.

Furthermore, therapy provides a way of a reappraisal of different events. This can be re-inforced by cognitive behavioural therapy, leading to a change in the way events are presented. By doing this, the situation will be seen under a new light focusing on a particular way of seeing an event.

To summarise, emotional regulation is all about well being. It is also the best way to increase emotional intelligence. So to set it right emotional regulation is a way to feel better and happier.

Sources :

Arch, Joanna J., et Michelle G. Craske. « Laboratory Stressors in Clinically Anxious and Non-Anxious Individuals: The Moderating Role of Mindfulness ». Behaviour Research and Therapy 48, n^o 6 (juin 2010): 495 505. https://doi.org/10.1016/j.brat.2010.02.005.

« Associations of Emotion-Related Regulation with Language Skills, Emotion Knowledge, and Academic Outcomes – PMC ». Consulté le 12 octobre 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361289/.

Carolyn MacCann, Yixin Jiang, and Luke E. R. Brown, Kit S Micaela Bucich, et Amirali Minbashian. « Emotional intelligence predicts academic performance : A met analysis ». American Psychological Association. s. d.

« Emotion Regulation | Psychology Today ». Consulté le 12 octobre 2022. https://www.psychologytoday.com/us/basics/emotion-regulation.

« Emotional Regulation: 6 Key Skills to Regulate Emotions ». Consulté le 12 octobre 2022. https://positivepsychology.com/emotion-regulation/.

Gross, James J. « TARGET ARTICLE Emotion Regulation: Current Status and Future Prospects », s. d.

Centervention®. « List of Emotions: 135 Words That Express Feelings », 8 juillet 2022. https://www.centervention.com/list-of-emotions-135-words-that-express-feelings/.

Nummenmaa, Lauri, Enrico Glerean, Riitta Hari, et Jari K. Hietanen. « Bodily maps of emotions ». Proceedings of the National Academy of Sciences 111, n^o 2 (14 janvier 2014): 646 51. https://doi.org/10.1073/pnas.1321664111.

Roemer, Lizabeth, Sarah Krill Williston, et Laura Grace Rollins. « Mindfulness and Emotion Regulation ». Current Opinion in Psychology, Emotion regulation, 3 (1 juin 2015): 52 57. https://doi.org/10.1016/j.copsyc.2015.02.006.

Greatist. « Where Emotions Are Felt In the Body, According to Research », 9 septembre 2020. https://greatist.com/connect/emotional-body-maps-infographic.