Emotional Regulation

Emotional regulation is the ability to manage our emotions so that they don’t take control in situations of stress or conflict.

It’s a fundamental step to master before attempting to resolve a conflict, since approaching a disagreement with anger, fear, or frustration is like trying to build something with shaky hands.

Emotional regulation is defined as the ability to consciously pause between an event and our reaction, giving us the time to think clearly and respond constructively.

When faced with conflict, it’s natural to feel a surge of emotions; The body tenses, the heart races, and thinking becomes impulsive.

Recognizing these signs is the first step.

The goal of emotional regulation is not to eliminate the emotion, but to manage it so that it does not become a destructive force.

Instead of reacting aggressively or passively, the practitioner can choose a more effective response.

There are simple techniques to manage these initial emotions and regain calm.

One of the most basic is conscious breathing.

Taking three slow, deep breaths, inhaling through the nose and exhaling through the mouth, activates the parasympathetic nervous system and helps calm the body and mind.

Another technique is the mini-break.

If the conversation becomes tense, it is perfectly valid to ask for a minute to collect your thoughts.

This is not a sign of weakness, but of emotional intelligence.

Mental reframing is another tool powerful.

Before entering into a difficult conversation, it's helpful to remind yourself that the goal is to solve, not win.

Thinking of the other person as someone with needs, rather than an enemy, changes your internal disposition and makes communication easier.

In digital communication, the 24-hour rule is a very useful technique: if you receive an email or message that makes you angry, you should wait a day before responding.

Emotional regulation is not a sign of weakness, but of str