Two people talking about emotional regulation

The Importance of Emotional Regulation

Addiction and mental health issues can significantly impact emotional well-being, contributing to emotional dysregulation. In treatment programs at Recovery Ranch in PA, we incorporate evidence-based and experiential therapies to provide holistic treatment that addresses the mental, physical, emotional, and spiritual needs of our clients. Dialectical behavior therapy (DBT) is essential to promoting emotional well-being.

Recovery Ranch PA provides top-rated comprehensive treatment for addiction, mental health issues, and co-occurring disorders. Call 717.969.9126 or contact us online to talk with an intake specialist about our programs. 

What Is Emotional Dysregulation?

Humans experience a wide array of emotions, some complex and intense. Our emotions shape our decisions, experiences, and interactions with one another. Emotions can sometimes be so overwhelming that our nervous system becomes overactivated and dysregulated, creating a sense of uncontrollable emotions. While emotions shouldn’t necessarily be “controlled,” we do need to be able to manage emotions to maintain well-being. 

Emotional dysregulation refers to challenges in identifying, processing, managing, and expressing one’s feelings in socially acceptable and appropriate ways. It is characterized by intense, overwhelming emotions that are disproportionate to the situation at hand. 

The following are some signs of emotional dysregulation:

  • Feeling overwhelmed by minor feelings or events
  • Experiencing dramatic mood swings
  • Reacting impulsively without considering the consequences
  • Becoming easily frustrated
  • Having a hard time calming down, even over trivial things
  • Difficulty focusing on anything other than your emotions
  • Avoiding unpleasant feelings by putting off tasks
  • Using poor coping mechanisms to cope with emotions
  • Struggling to recognize or understand emotions

Road rage, self-harm, emotional eating, procrastination, verbal outbursts, and aggressive or violent behavior are behaviors associated with emotional dysregulation. 

Using Dialectical Behavior Therapy to Improve Emotional Dysregulation

Dialectical behavior therapy combines cognitive-behavioral therapy (CBT) techniques with mindfulness practices to help clients improve emotional dysregulation by teaching specific skills to manage intense emotional responses, reduce emotional sensitivity, and improve emotional stability. 

The four key components or modules of DBT focus on acceptance and behavioral change. These modules are:

  1. Mindfulness – Clients learn to be present in the moment and pay attention to their thoughts, feelings, and environment without judgment.
  2. Distress tolerance – Clients learn to tolerate difficult situations and emotional distress by accepting them for what they are, letting go of what they think they should be, and not responding impulsively. 
  3. Emotional regulation – Clients learn to identify their emotions in the moment and how to control them and express them healthily without reliance on maladaptive coping mechanisms.
  4. Interpersonal effectiveness – Clients learn to communicate effectively in relationships, state their needs clearly, and set healthy boundaries.

DBT incorporates individual therapy, group therapy, and phone coaching when necessary. Between sessions, clients complete homework assignments to practice newly learned skills and integrate them into daily life. 

Learning How to Control Your Emotions

Through DBT and other therapies, clients are taught a combination of self-awareness, behavioral, and cognitive strategies to learn to manage their emotions effectively. These can include:

  • Mindful observation – Observing emotional responses without judgment and the physical sensations that come with them, like increased heartbeat.
  • Body scan – Scanning your body from the top of the head to the bottom of the feet to identify and release tension.
  • Cognitive restructuring – Identifying irrational or exaggerated thoughts and replacing them with balanced perspectives.
  • Breathing exercises – Deep breathing, box breathing (4-4-4-4), and other techniques help reset the nervous system and calm thoughts and feelings.
  • Grounding techniques – The 5-4-3-2-1 technique and progressive muscle relaxation engage the senses to help reduce tension and restore calm.

Other practical tips for fostering emotional regulation include journaling, listening to music, exercising, getting into nature, talking to someone, engaging in a hobby, getting proper sleep and nutrition, and simply pausing before reacting. 

Enroll in Therapy at Recovery Ranch PA

If you or a loved one struggles with emotional dysregulation, there is likely an underlying unresolved issue. Causes of emotional dysregulation are often rooted in childhood trauma, substance use disorders, or mental health issues. At Recovery Ranch PA, our compassionate, experienced treatment team can help identify the problems at hand, create a plan for healing, and teach the skills to manage emotions in a healthy manner. Call 717.969.9126 or connect with us online to enroll in therapy today.

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