Emotional Regulation
This section continues the discussion on the emotional aspect of the self, from emotional intelligence to healthy emotional expression and regulation. It highlights practical applications of emotional intelligence to one’s daily life.
Managing and Regulating Emotions in Adolescence
Adolescence is considered a turbulent time of development Fto the biological, psychological, and social changes that adolescents experience and encounter. 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.
In order to establish emotional efficacy and emotional maturity, emotional regulation must be learned. Emotional regulation is defined as an attempt to influence emotion. This can be applied in interacting with the self and with others.
According to Gross (1987), emotional regulation may take two forms:
Cognitive reappraisal. It involves the evaluation of the situation prior to making personal, subjective evaluations about it. This approach can be helpful because it allows for the logical evaluation of the situation instead of letting emotions rule over rationality.
Suppression. It involves denial and masking of facial expressions to hide one’s current emotional state. 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 the use of cognitive/covert strategies and behavioral/overt strategies.
Cognitive/covert strategies include experiential avoidance (avoidance of thoughts and feelings judged to be painful), rumination (repeated contemplation), acceptance, and distraction. The advantage of using these strategies is that they provide the ability to alter the negative impacts of unpleasant emotions.
Behavioral/overt strategies entail engagement in observable activities, such as behavioral avoidance (choice of not doing behaviors resulting in negative emotions), substance abuse, exercise, eating, and getting involved in social activities. An advantage of behavioral regulation is that its observable nature allows it to be monitored directly.
Meta-analytic research has outlined ten (10) common strategies employed in emotional regulation, namely:
Rumination
Distraction
Acceptance
Problem-solving
Behavioral avoidance
Experiential avoidance
Expressive suppression
Reappraisal
Mindfulness
Worry
However, there are common characteristics shared by individuals who have achieved emotional maturity and efficacy.
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.
How are emotional regulation abilities developed? Regulating emotions can be primarily learned through observational and social referencing, particularly on the basis of the 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.
Thus, it is important that students engage in learning opportunities, not only for the acquisition of knowledge and information but more so for the acquisition of emotional regulation strategies that will empower them to become productive social citizens and emphatic leaders in the future.
