Article
July 15, 2024 / by Marcella Peixoto
Regulation for Anxious People
Regulation (emotional and physiological) is crucial when we talk about managing anxiety. If you have been living with anxiety, effective regulation can significantly improve your quality of life by reducing the intensity and frequency of anxious episodes. This involves learning how to control emotional responses, manage stress, and maintain a balanced mental state.
Here is why regulation is so important for anxious people and how it can be achieved.
Emotional Regulation
Emotional regulation refers to the ability to influence which emotions we have, when we have them, and how we experience and express these emotions. That being said, emotional regulation is vital for anxious people because it helps you prevent your anxiety from escalating into panic attacks or chronic stress.
* Reducing Overreaction: People with anxiety often have an overactive amygdala, the part of the brain responsible for processing threats. By practicing emotional regulation techniques, such as mindfulness and cognitive restructuring, individuals can reduce the intensity of their emotional reactions.
* Improving Mood: Effective emotional regulation helps in maintaining a stable mood. Techniques such as journaling, positive affirmations, and engaging in hobbies can elevate mood and reduce anxiety symptoms.
* Enhancing Relationships: Poor emotional regulation can lead to misunderstandings and conflicts in relationships. By managing their emotions better, anxious individuals can improve their interactions with others, leading to stronger and more supportive relationships.
Physiological Regulation
Physiological regulation involves managing the physical symptoms of anxiety, such as racing heartbeat, sweating, and tension. Anxiety often manifests physically, and addressing these symptoms can help in reducing overall anxiety levels.
1) Techniques: Deep breathing exercises, such as diaphragmatic breathing, can activate the parasympathetic nervous system, promoting relaxation and reducing the physiological arousal associated with anxiety.
2) Progressive Muscle Relaxation (PMR): This technique involves tensing and then slowly relaxing different muscle groups in the body. PMR helps reduce physical tension and promotes a sense of calm.
3) Exercise: Regular physical activity is a powerful tool for physiological regulation. Exercise releases endorphins, which are natural mood lifters, and helps reduce the stress hormones cortisol and adrenaline.
Cognitive Regulation
Cognitive regulation is about managing and restructuring the thought patterns that contribute to anxiety. Anxious people often engage in catastrophic thinking, where they anticipate the worst possible outcomes. Cognitive regulation strategies can help mitigate these negative thought patterns.
1) Cognitive-Behavioral Therapy (CBT): CBT is a well-established method for treating anxiety. It involves identifying and challenging irrational or distorted thoughts and replacing them with more realistic and positive ones.
2) Mindfulness and Meditation: These practices help individuals focus on the present moment rather than ruminating on past events or future worries. Mindfulness has been shown to reduce anxiety by promoting a non-judgmental awareness of thoughts and feelings.
Always remember, in every situation that you are experiencing you have three options: approach, avoidance, and attack. Even when somethimes you feel like those choices are out of your control, they are not.
First, be aware of your emotions, questioning yourself about how you are feeling. Secondly, monitor your body and pay attention to any changes that may be happening ie. any changes in heart beat rhythm. Now, start to restore balance by focusing on your deeply held values, rather than those fluctuating emotions.
Look at the bigger picture, that is beyond the discomfort that you are feeling in the moment, and you will start to experience life in a better and more enjoyable way.
References
Self-Regulation: How to Develop and Practice It. Verywell Mind. Retrieved from Verywell Mind
Emotional Regulation: Skills, Exercises, and Strategies. Psychology Today. Retrieved from Psychology Today
Up and Down Regulation: How to Regulate Your Nervous System. Neff & Associates. Retrieved from Neff & Associates