They realize the impact of their behavior on them. Emotional intelligence enhances the ability to communicate with the environment. This is essential for success in practical, social, and emotional life, as well as the importance of emotional intelligence for a person to understand themselves and their feelings and control them and their emotions. It also raises a person's ability to adapt to the surrounding variables.
Emotional intelligence is a set of skills linked by a critical element of emotional self-regulation. Have you heard of this term before? Why is it important to us? We will answer the previous question and take a deep look at emotional self-regulation, its importance, and strategies in our current article, and this will help you figure out how to acquire it.
The concept of emotional self-regulation
It is a mechanism that allows the human being to maintain a stable psychological balance. It is one of the important elements of emotional intelligence. It is known as the ability of the individual to control the emotions and feelings of various sad, tired, and beautiful people. They can deal with unfortunate situations, such as the death of a close person, or happiness, such as the marriage of a brother or friend. Emotional self-regulation helps human beings to alleviate pain. Also, it helps them express happy feelings comfortably and freely in living every happy moment and does not trap any emotions inside them.
Benefits of Emotional Self-Regulatio
Expressing emotions often causes us trouble or embarrassment, and suppressing these feelings and not expressing them freely is not good, making emotional self-regulation very useful. The most important benefits are as follows:
1. Running rational thinking
It is necessary for difficult situations where submission to feelings is disastrous.
2. Reducing the feeling of sadness
Especially when the death of a close person can not control their reactions and words, we often hear about people who have done crazy actions during the death of a loved one. Then, emotional self-regulation protects the person from reaching that stage.
3. Appreciating good things
Emotional self-regulation helps to pay attention to the positives in the surroundings and feel their importance and appreciation. This increases their happiness and does not allow external influences to underestimate the importance of beautiful feelings.
4. Making the right decisions
The previous items we discussed ensure that men make the right decisions in happy and sad times without relying only on feelings so that they don’t regret it later.
5. Building strong relationships
Emotional self-regulation enables a person to build good, solid, and continuous social, emotional, or personal relationships.
Emotional self-regulation strategies
Emotional self-regulation strategies are many, but the most prominent are the following strategies:
1. Feelings Perception
It is impossible to regulate emotions without defining them accurately, as sometimes a person is confused and does not allow them to explain what they are going through. Still, it is necessary to think a little and determine if their condition is sadness, anger, or tension so that they know how to act accordingly.
2. Acceptance
Acceptance is necessary when losing a close person, such as the death of a family member when separating from a romantic partner or moving away from a dear friend in your life. A person must face reality and accept it as it is because denial will not change anything. It makes it harder because the close person has disappeared from your life, whether you deny or accept the subject.
3. Case Assessment
When going through a situation and before making an important decision or rushing and acting on behaviors that you may regret later, you have to consider the impact of this situation in your life and evaluate the physical or moral damage. Many things and conditions may seem disastrous when they occur, but thinking about them long-term may not have any impact as soon as the anger or sadness resulting from it goes away.
For example, when separating from an emotional partner, a person enters a state of sadness and suffering because they have lost the love, attention, and happiness associated with the existence of this partner. Still, the loss of this person is a comfort and an opportunity to advance in working life and build the soul and a lesson for you so that you do not return to building relationships with abnormal people.
Also, when you are separated from work, especially if you are not the decision-maker to separate, you will think you are a failure and not worthy of the responsibility. Separation may be an opportunity to enter a better job and perhaps in a completely different field suitable for your dreams and ambitions.
4. Suppression of Ideas
The same applies to negative thoughts that cause anxiety, sadness, fear of the future, and other negative feelings. People must suppress them by distracting themselves with other things, either by working or going on a picnic and enjoying the beautiful natural appearance of listening to music. Still, you must know that this way of getting rid of ideas is often temporary. Although it provides comfort, we always end up rethinking bad things more powerfully as well.
5. Cognitive Distancing
It is difficult or even complex, but it is essential to be as sound and correct as possible when making decisions. By cognitive distancing, we mean the ability of a person to take a neutral and independent position when facing any harmful event and think about the pattern of response that will be issued to this situation. This helps to reduce the horror of negative and bad feelings and calm the soul, no matter how difficult and traumatic the event is.
How to get to emotional self-regulation?
After talking about its importance and the necessity of acquiring it for each of us, we need to know how to access and enjoy it, and here are some strategies that benefit from that:
1. In childhood
The child is the most able to learn and acquire skills easily, so although everyone has focused on academic achievement since childhood, the first thing that parents should teach their child is how to identify their feelings. This is because the child has difficulty in this matter. Identifying feelings is the first step toward identifying the problem and then trying to solve and address it.
2. In adolescence
Adolescence is one of the most challenging periods in a person's life because sensitivity is excessive, so emotional self-regulation is essential. This can be done by writing down the situations the adolescent has gone through and determining the feelings associated with each of them, then thinking about the reasons that triggered these feelings and what behavior resulted from them. That is, how to interact with those feelings to determine whether the behavior is correct or bad so that the adolescent can make the best decision next time and control negative feelings.
3. In adults
An adult can determine their feelings in various situations. Emotions will not be as strong as in adolescence, but the mind can control them more, and self-control can be more. Humans always need to self-regulate emotionally to make the most appropriate decisions. To reach it, you can do some things, such as:
3.1. Listening to music
A person should devote a little time daily to stretching and relaxing while listening to soothing music to relieve the stress, anxiety, and confusion associated with everyday events.
3.2. Memories Therapy
This method can be used to get rid of emotional conflicts and work to solve problems with others without abandoning them or breaking the relationship by sitting, meditating, and remembering the beautiful memories and positive attitudes that brought you together with the person you currently disagree with.
3.3. Practices that help you relax
To get rid of the fatigue associated with negative situations, you can do some relaxing activities later, such as exercising, walking for half an hour, doing breathing exercises, taking care of yourself such as preparing delicious food and taking a hot bath, doing massage and relaxing massage, or going on a trip with friends.
All of the above helps people improve their emotional self-regulation to make their lives easier and better.
In conclusion
Emotional self-regulation is how we can regulate good and bad emotions, show what we want from them, and suppress what must be hidden. It is essential for different humans. Grief and other negative feelings can be alleviated and make the person happier. The above enables us to make the right decisions in various situations.
Emotional self-regulation has strategies that begin with an accurate perception of emotions and acceptance of bad situations and reality in general and then re-evaluate the case in which the person lives to realize the extent of the impact of current situations in the future.
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