Emotion Regulation

“Don't repress your feelings, reframe them." Stoicism

Think about situations where your emotions overwhelmed you. Maybe you heard a remark and thought it was about you, or you felt awkward while giving a presentation.
That is OK! We all have strong emotions we sometimes find difficult to deal with. It is important that when this happens you accept your emotions. And, praise yourself for having them.
In this lesson you will learn to analyze the three stages of emotion: First movement / Judgement / Emotion.

1. Watch the Video

You are going to watch a video about Emotion Regulation (2:46'). Before watching the video, think about the moments in the past week in which you found it difficult to control yourself. Think about situations where self-control is tough. Maybe it’s resisting that extra screen time or not interrupting during class.
What happened? What did you think? How did you thoughts make you feel? And last, but surely not least, how did those feelings make you behave? Reflect on these questions.
Draw a table on a piece of paper like the one below and fill it in.

Event	Thought	Emotion
____	____	____
____	____	____
____	____	____
____	____	____
____	____	____

Watch the video. Take notes while watching.

2. Read the Text

Read the text about emotion regulation. While reading, underline key quotations.

Text about Emotion Regulation

Once you have read the text, and reviewed the grid, answer the questions:

Which other thought could you have had?
What kind of emotion would you have felt then?
If you had had that thought, how would you have reacted to the event?

Write your answer in your notebook and discuss it with your tutor so you can set up a plan together.

Remember, every small victory is a step toward mastering self-control. Let’s soar like superheroes and make wise choices!

Emotion Regulation

“Emotion regulation isn’t about making emotions go away.
It’s about responding to them in a way that aligns with our values and helps us move forward.” – Dr. Marc Brackett