Emotional Regulation - A superpower worth cultivating

“Education is the ability to listen to almost anything without losing your temper or your self-confidence.” Robert Frost

Emotional mastery is something that we can learn. Specifically, emotional intelligence - the ability to identify, accept, express, and regulate emotions in ourselves and in others - can be cultivated in any situation, and is beneficial to well-being, relationships, and success.

One particular facet of emotional regulation relates to adaptive strategies. Research has shown that adaptive strategies such as problem-solving, reappraisal (the ability to reframe a situation – Stoicism is a strong example of a philosophy that focusses on reframe) and acceptance (learning to be with what is; mindfulness is a proven method for cultivating this trait) increase well-being.

Conversely, maladaptive strategies such as rumination (repeatedly focussing on negative thoughts and feelings), and avoidance (evading negative thoughts and feelings) decrease well-being.

Beyond helping with adaptive strategies, mindfulness (a non-judgemental focus on the present moment) can help cultivate other aspects of emotional intelligence as well; brief mindfulness meditation (15 minute a day) was shown to improve mood by reducing the intensity of emotions and shifting emotional bias away from negative mood states.

Many techniques in therapy are also able to increase emotional regulation skills such as mindfulness (for example, Acceptance and Commitment Therapy), reframing (Cognitive Behavioural Therapy) or problem-solving (Solution-Focussed Therapy).

These are just a few of the methods that we can use to cultivate this superpower. Of all the powers that we could aspire too, surely emotional mastery is one that is more than worth the effort?

References:

• Jannis T. Kraiss, Peter M. ten Klooster, Judith T. Moskowitz, Ernst T. Bohlmeijer, 2020. The relationship between emotion regulation and well-being in patients with mental disorders: A meta-analysis, Comprehensive Psychiatry, Volume 102, 2020, 152189, ISSN 0010-440X, doi.org/10.1016/j.comppsych.2020.152189.

• Ran Wu,Lin-Lin Liu, Hong Zhu, Wen-Jun Su, Zhi-Yong Cao, Shi-Yang Zhong, Xing-Hua Liu, and Chun-Lei Jiang, 2019. Brief Mindfulness Meditation Improves Emotion Processing. Frontiers in Neuroscience, Volume 13, 2019, doi: doi: 10.3389/fnins.2019.01074

• Simón Guendelman, Sebastián Medeiros, and Hagen Rampes. 2017. Mindfulness and Emotion Regulation: Insights from Neurobiological, Psychological, and Clinical Studies. Frontiers in Psychology, Volume 8. doi: 10.3389/fpsyg.2017.00220