Emotional
Regulation
Managing and Regulating Emotions
in Adolescents
d Adolescents is considered a turbulent
time of development due to biological,
psychological, and social changes that
adolescents experience and encounter.
Part of the reason why this is crucial
point of development is the emotional
growth that teenagers come to terms with.
In the midst of exploring ourselves and
identity, adolescents begin to develop values,
perceptions, and engage in risk- taking
behavior that have both positive and negative
consequences, which is underlined by
fluctuating, rapidly changing emotions.
It is important that at this stage ,
adolescents begin to curb their impulsivity ,
develop emotional efficacy, and ultimately,
acquire emotional maturity. This will enable
them to make viable future plans and long
term goals.
EMOTIONAL REGULATION
Is defined as an attempt to influence emotion.
This can be applied in interacting the self and
with others.
While emotional regulation can occur for both
positive and negative emotions, it is often used
to negate the impact of unpleasant emotions.
TWO FORMS OF EMOTIONAL REGULATION
a. Cognitive reappraisal
involves the evaluation of the situation
prior to making personal, subjective
valuations about it.
In this way, feelings are managed by using
reason to appraise the situation.
This approached can be helpful because it
allows for the logical evaluation of the
situation instead of letting emotions rule over
rationality.
• b. Suppression
involves denial and masking of facial
expressions to hide one’s current emotional state.
Despite its negative connotation, it also has
positive consequences .
When there is an attempt to hide pain, the feeling
is less likely to be painful.
In certain situations where expressing feelings
will not always have positive outcomes,
suppression may be the practical option.
Another approach in explaining emotional regulation is through :
a.Cognitive/Covert strategies
include experiential avoidance (avoidance of thoughts and
feelings judged to be painful), rumination (repeated
contemplation), acceptance and distractions.
These strategies happen within one’s mind and are not
directly observable.
The advantage of using these strategies is that they provide
the ability to alter negative impacts of unpleasant emotions.
When an individual has no control over the situation but
has a choice on how to react to a circumstance;
cognitive strategies empower an individual to handle a
particular emotion.
b. Behavioral / Overt strategies
entail engagement in observable
activities, such as behavioral avoidance (choice
or not doing behaviors resulting in negative
emotions), substance abuse, exercise, eating,
and getting in social activities.
An advantage of behavioral regulation is
that its observable nature allows them to
be monitored directly.
However , involvement in unhealthy
behaviors such as substance abuse as
way of emotional coping and adjustment
can lead to a long- term unhealthy
consequences for the individual.
TEN COMMON STRATEGIES EMPLOYED IN
EMOTIONAL REGULATION
1. Rumination 7. Expressive
2. Distraction suppression
3. Acceptance 8. Reappraisal
4. Problem solving 9. Mindfulness
5. Behavioral 10.Worry
avoidance
6. Experiential
avoidance
However, employing these strategies is
dependent on a stimuli, specific emotional
regulation goals , and available cognitive
resources. Thus, emotional regulation varies
from person to person, from context to context.
Qualities that enable effective emotional regulation:
Self – control . Managing disruptive
impulses.
Trustworthiness. Maintaining standards of
honesty and integrity
Conscientiousness . Taking
responsibility for one’s performance
Adaptability. Handling change with
flexibility.
Innovation. Being open to new ideas
Empathy . Understanding other
people and putting yourself in their
shoes.
In cultural aspects , emotional regulation is
defined as “ all the processes that help attain
culturally appropriate or functional
emotional experiences” This definition
underlies the importance of culture in
emotional behavior
There is a need to contextualize how
emotions are managed in an appropriate
manner ; strategies that would fit the cultural
context people are must be adapted.
In the cultural context, emotional regulation
Is influenced by culturally valued
relationship frameworks.
This ensures social competence in a variety
of situations; within homes, school
environment, and the society at large.
How are emotional regulation abilities
developed?
Regulating emotions can be primary
learned through observational and social
referencing, particularly in the basis of
family.
The emotional climate of homes,
parenting styles of parents, family
communication and socialization
practices and mental health conditions of
family members converge toward the
emotional development of adolescents.
Aside from home environment, school
also play a crucial role in emotional
development as these emotional
regulation strategies are often embedded
in school curriculum and school activities.
Thus, it is important that students
engage in learning opportunities, not
only for the acquisition of knowledge
and information, but more so on the
acquisition of emotional regulation
strategies that will empower to
become productive social citizens
and emphatic leaders in the future.
