Learning to regulate emotions

In short: Emotion regulation means dealing with strong feelings without being overwhelmed by them or suppressing them completely. It can be trained like a skill.

In more detail: Suppressed emotions do not disappear but often resurface more strongly later.

In detail

• Naming emotions: Concretely naming a feeling helps process it better.
• Breathing techniques: Slow, deep breathing calms the nervous system.
• Creating distance: Briefly step out of the situation before reacting.
• Questioning thoughts: Not every first thought in an emotional situation is accurate.
• Physical signals: Consciously notice and release tension in the body.
• Healthy expression: Process feelings through movement, creativity or conversation instead of shutting them off.
• Professional help: For persistently strong or distressing feelings, therapy can help (resilienz-psychische-widerstandskraft).