How to Self-Regulate

Self-regulation is a technique that helps you to control a situation before you over-react.

Self-regulation is a learned behaviour. Does the phrase " do you need a time out?" ring a bell? Parents often are reactive to a child's outburst with separation.

What if you could manage your reactions before they got to an explosive situation.

Whether you are in an addictive eating cycle or a bad social situation, the process you can use to self-regulate is the same.

STOP: As you find yourself moving towards a negative or compulsive reaction, STOP.

Take 10 deep breaths.

RECOGNIZE; What is happening around you? What was said? Who is influencing your reaction? When did you eat last? What did you eat? When did you sleep? Have you had a drink of water recently? Are you having emotional challenges? Where are you at in your hormonal cycle?

REDUCE: What actions can you take right now to diffuse the situation?

REFLECT: Accept that you are in control of your behaviour.

RESPOND: Take 10 deep breaths, drink a glass of water, remove yourself from the situation. Decide what actions are required to move yourself forward in a calm manner.

REFRAME: Acknowledge your ability to change your reaction from negative to positive.

Plan ahead for the next time by being aware of your eating habits, taking water into meetings, practicing breathing exercises regularly to monitor your stress and plan conversations and exit strategies when in a social setting to avoid conflict or elevated situations.