Emotional regulation: strategies supported by scientific evidence –

The emotional regulation It is a complex process that involves the ability to manage and modify our emotions to adapt to different situations and contexts. Recent research has shown that effective emotion regulation is related to better mental health, more positive interpersonal relationships, and a higher overall quality of life.

The emotional regulation refers to the process by which a person influences the way they experience, express, and manage their emotions. It is a set of cognitive and behavioral strategies used to control the intensity, duration and expression of emotions, either to reduce negative emotions or to increase positive emotions.

The emotional regulation It is an important aspect of mental health and has been linked to a variety of positive outcomes, such as better quality of life, greater emotional resilience, and a lower incidence of mental disorders such as anxiety and depression. However, emotional regulation can also be a challenge for some people, especially those who have difficulty identifying and understanding their own emotions or who have experienced emotional trauma.

The emotional regulation strategies They can range from meditation and mindfulness techniques to the verbal expression of emotions or the conscious suppression of them. Choosing an effective emotion regulation strategy will depend on the specific situation, personal characteristics, and individual preferences.


Emotional regulation strategies

  1. Full attention: Mindfulness is a meditation technique that involves paying conscious, non-judgmental attention to the thoughts and emotions that arise in the present moment. Through the practice of mindfulness, one can learn to recognize and accept emotions without reacting impulsively to them. This can be especially helpful for people who experience anxiety or chronic stress. Research has shown that practicing mindfulness can reduce symptoms of anxiety and depression, improve emotional regulation ability, and increase emotional resilience (1).

  2. Cognitive reappraisal: Cognitive reappraisal is an emotional regulation strategy that involves changing the way you think about an emotionally intense situation. Instead of interpreting a situation as a threat, it can be reinterpreted as a learning opportunity or challenge. Cognitive reappraisal can be an effective tool to reduce symptoms of anxiety and depression, as well as improve emotional resilience (2).

  3. emotional expression: Emotional expression is an emotional regulation strategy that consists of communicating emotions verbally or non-verbally. Emotional expression can be especially helpful for people who have difficulty identifying and communicating their emotions. Research has shown that emotional expression can reduce symptoms of anxiety and depression, improve the quality of interpersonal relationships, and increase emotional resilience (3).

  4. emotional suppression: Emotional suppression is an emotional regulation strategy that consists of consciously inhibiting emotional expression. While emotional suppression can be helpful in situations where it is necessary to present a positive self-image, in general, it has been linked to higher levels of stress, anxiety, and depression. Emotional suppression can be especially harmful in interpersonal relationships, as it can reduce intimacy and emotional connection between people (4).

  5. Emotional regulation as a couple: Emotional regulation as a couple involves collaboration between members of the couple to regulate negative emotions. This may involve listening to and validating each other’s emotions, offering emotional support, and finding joint solutions to emotional problems. Research has shown that emotional regulation as a couple is related to greater relationship satisfaction, a lower incidence of conflict, and greater emotional resilience in both members of the couple (5).

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In general, each emotion regulation strategy has its own strengths and weaknesses, and can be useful in different situations and for different people. Choosing an effective emotion regulation strategy will depend on factors such as the specific situation, personal characteristics, and individual preferences.

Bibliographic references

  1. Hofmann, SG, Sawyer, AT, Witt, AA, & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183.

  2. Gross, J.J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271–299.

  3. Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162–166.

  4. Gross, J.J., & John, O.P. (2003). Individual differences in two emotion regulation processes: Implications for affect, relationships, and well-being. Journal of Personality and Social Psychology, 85(2), 348–362.

  5. Bodenmann, G., Atkins, D.C., Schär, M., & Poffet, V. (2010). The association between daily stress and sexual activity. Journal of Family Psychology, 24(3), 271–279.