Thoughts
Difficulty organizing thoughts, thinking in extremes, or losing perspective during intense moments
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Emotional Regulation
Learning to navigate difficult moments can bring greater steadiness, clarity, and self-compassion
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Understanding Emotional Regulation
Responding to Emotions With Greater Choice
Emotional regulation involves noticing, understanding, and responding to emotions in ways that fit the situation and your goals. Difficulties with regulation can contribute to intense mood shifts, impulsive behaviours, or trouble coping with stress and relationship challenges.
Common Signs of Emotional Dysregulation
- Intense or rapidly shifting emotions that feel overwhelming
- Difficulty calming down once upset
- Impulsive behaviours in response to emotions (e.g., spending, substance use, overeating)
- Frequent mood swings or irritability
- Difficulty tolerating frustration or stress
- Overreacting to minor triggers or conflicts
- Feeling out of control of emotions
How Emotional Regulation Can Show Up
Emotions
Emotions that rise quickly, feel overwhelming, linger, or shift sharply
Body
A racing heart, tight chest, shaking, heat, muscle tension, or an urge to move or shut down
Behaviour
Reacting impulsively, shutting down, avoiding, or struggling to pause before responding
Relationships
Frequent arguments or misunderstandings, withdrawing from others, seeking repeated reassurance, or struggling to express needs calmly
Therapy Approaches for Emotional Regulation
Somatic Experiencing
A gentle, body-oriented approach to stress, trauma, and nervous-system regulation
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Internal Family Systems (IFS)
Find inner calm by bringing your inner parts into harmony
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Sensorimotor Therapy
Gently noticing body sensations, movement, and protective responses to process trauma and build a greater sense of safety and choice
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Cognitive Behavioural Therapy (CBT)
Change your thoughts, shift your feelings, and reclaim your life
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Respond With Greater Choice
Build a Steadier Relationship With Your Emotions
Learn to recognize what your emotions are communicating, move through intense moments, and respond in ways that align with your needs and values
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