Denver Breakthroughs
Emotional Dysregulation
Emotional dysregulation refers to the inability to deescalate emotions in individuals who are more sensitive or reactive than others. People who lack a feeling of control in their environment, have depression or anxiety, or have been through trauma are more vulnerable to emotional dysregulation.
Emotions & Moods
The Six Basic Emotions
Emotions evoke responses from your nervous system and can be triggered differently. A mood differs from emotions as it's a lasting state, whereas emotions are more short-term. There are six basic emotions: Anger, Disgust, Fear, Happiness, Sadness, and Surprise. Below is a Feelings Wheel; the core emotions are at the center of the circle—which is the best place to start. After choosing the most accurate core emotion, you can use your finger to identify the more specific emotions you connect with on the outer edges of the circle.
Mindfulness
Using Mindfulness to Regulate Emotions
Mindfulness can help regulate your emotions by allowing you to take a step back to identify your reactions. It helps by reducing feelings of vulnerability and leads to a better understanding of your emotions.
One example of mindfulness is using the "REST" strategy to help with healthy decision-making. Rather than becoming overwhelmed or impulsive, using the REST acronym can lead to better decision-making. REST is an acronym that reminds you to:
The REST Strategy
R.E.S.T.
Rest
Take a step back from the situation and pause. Don't do what you usually would; instead, take a breath and reassess the situation. Take a few deep breaths to help yourself calm down.
Evaluate
Remove your feelings from the situation and look at it from the outside. Do your best to get a general sense of what is occurring. Ask yourself, "What are the objective facts here."
Set an Intention
Ask yourself, "What do I need to do right now?" Set an intention. Decide on which action you are going to take. What you decide to do may not be the final decision but decide on something healthy to help you cope.
Take Action
Take action by putting your plan into motion. Follow your intention calmly and effectively. Taking your time and being thoughtful with your action is much healthier than impulsively reacting due to your emotions.