Emotion regulation: How feelings can be directed

Emotion regulation is a central aspect of human existence. Every individual is confronted with a range of emotions throughout their lives. Whether sadness, anger or joy - feelings are universal and permeate the everyday life of every person. Some innermost emotions should not necessarily be revealed to the entire world. In many situations, it is not very beneficial to act out one's frustration uncontrollably or to act impulsively. However, the constant suppression of emotions carries the risk of mental illness. Appropriate emotion regulation helps to experience and control feelings more consciously. With the ability to regulate, the duration and intensity of emotions can be influenced and a healthier mental state can be achieved.

The term emotion regulation refers to the process by which people influence their feelings. The process can take place consciously or unconsciously and includes various strategies that help to deal with emotions. As a form of self-regulation, emotion control requires a conscious approach to one's own feelings. The intensity can basically be influenced by both negative and positive emotions in any direction. The aim of emotion regulation is to control feelings in such a way that they correspond to individual needs, generally applicable social norms and respective situational requirements. It does not aim to compulsively suppress emotions, but rather to deal with them appropriately. The control of emotions can be learned by applying proven techniques and thus create positive results for individual well-being and social relationships.

There are various approaches to emotion regulation that have been and are being researched in psychology. This includes cognitive strategies such as reinterpreting events, directing attention and problem-solving methods. Behavioral strategies such as expressing emotions and avoiding triggering situations are also among the approaches. Controlling emotions plays a crucial role in mental health, social functioning, and adapting to different life situations. If the ability is disturbed, this can have negative consequences for a person.

To the contact form

Regulating emotions is important for functional interpersonal relationships. It has a significant influence on the quality and stability of these connections. A lack of control can put a strain on social relationships and lead to isolation. Emotions are a natural part of human experience, and how we manage our own feelings and understand the emotions of others can significantly affect the course and dynamics of relationships.

Effective emotion regulation makes it possible to respond appropriately to different emotional stimuli without these reactions disturbing the interpersonal connection. People who are able to regulate their emotions tend to be more constructive about conflict and create a supportive, positive atmosphere in their relationships. This is essential:

• in romantic partnerships
• in friendships
• in the professional environment

The ability to express emotions without straining the relationship promotes authenticity and integrity in interpersonal connections. It is a key factor in the success of the relationship. People who develop optimal emotion regulation create a more stable and supportive environment for themselves and those around them. This provides a solid foundation for more fulfilling interpersonal relationships.

In romantic relationships, the ability to regulate emotions can help prevent misunderstandings and promote the overall well-being of both partners. Those who can communicate their frustrations without excessive outbursts of anger strengthen communication and increase the risk of conflicts being resolved in a constructive way.

Emotion regulation also plays an important role in friendships. It supports the emotional well-being of the people involved and can help resolve conflicts. People who can react empathetically to the needs of their friends and have their own emotions well under control create a basis of trust. A friendship can thrive on that.

In the professional environment, effective emotion regulation can help maintain positive team dynamics. Employees who deal constructively with stress and frustration create a healthy working atmosphere and promote cooperation in the team. Some situations require a pronounced ability to control emotions. If an unpleasant event at work makes feelings boil, the next caller should better not notice the frustration. Consciously experiencing, understanding and reacting appropriately to the emotions makes it easier to deal with a heated mind and protects against negative effects caused by impulsive action.

During times of high stress, emotions can be more intense and harder to control. However, the ability to regulate strong emotions is crucial for personal well-being and coping with stressful situations. Stress and psychological challenges can lead to strong emotional reactions, such as fear, anger or despair. Without proper regulation of these emotions, they risk having a negative impact on well-being and leading to long-term mental health problems. By consciously controlling and adapting emotions, you can deal with difficult situations more effectively. Adequate regulation makes it possible to keep a clear head and continue to make rational decisions. With suitable strategies, the right response to any challenges can be achieved. This makes it easier to overcome even very stressful conditions. It is advisable to have a strong ability to control, as excessive stress and strong emotional stress can impair cognitive function. Through techniques such as

• Mindfulness training
• Breathing
• cognitive restructuring

negative emotions can be better controlled and channelled into positive channels. In the long term, emotion control promotes psychological resilience and thus the ability to recover from setbacks and emerge stronger from challenges. By learning to regulate emotions appropriately, one develops better stress management skills and strengthens one's psychological resilience to life's adversities. Regulating emotions makes it easier to cope with stressful situations. It also improves interpersonal communication and helps to build up psychological robustness. It makes sense to consciously work on the development and refinement of the ability to regulate in order to lead a balanced and fulfilled life.

Excellent emotion regulation can have numerous positive effects on individual well-being and interpersonal relationships. Examples include:

• Stress reduction
• improved mental health
• Stronger self-control
• Increased resilience
• Better interpersonal relationships
• Higher emotional intelligence
• Improved cognitive functions

Effective emotion regulation helps to reduce stress. By learning to deal constructively with stress-inducing situations, one can minimize the negative effects of stress on physical and mental health. In addition, people who are better able to regulate their emotions have a lower risk of mental health problems such as anxiety and depression. The ability to manage negative emotions contributes to an overall stable mental state. Emotion regulation is often associated with increased self-control. A stronger will is advantageous in various areas of life - from nutrition to dealing with finances to career decisions. Better resilience to life's challenges and better interpersonal relationships can also be achieved by consciously directing emotions. People with good emotion regulation are more likely to be able to resolve conflicts in interpersonal relationships. They can understand and communicate their own emotions, which leads to improved communication and cooperation. They are also more sensitive to the emotions of others, which strengthens their interpersonal skills. In addition, better emotion regulation can have a positive effect on cognitive functions such as attention, memory and problem-solving skills. Emotional overload can affect cognitive resources, while effective emotion management can optimize cognitive processes.

Get help

Recognizing, understanding and dealing with emotions constructively is difficult for some people without guidance. There are a variety of exercises, techniques and strategies for controlling emotions. These include:

• Mindfulness techniques such as mindful walking
• Breathing and relaxation exercises
• Exercises for self-acceptance
• Identifying and questioning negative thoughts
• positive affirmations

In mindful walking, the focus is on the individual steps and the sensations of locomotion. By concentrating on breathing, the body can be felt more intensely and the present moment can be perceived better. The body scan method tries to scan the body for tension and to release it consciously. Relaxation methods such as meditation or progressive muscle relaxation help to reduce stress. Self-acceptance exercises include techniques to increase self-esteem. Patients learn in therapy that it is human to have negative feelings and to acknowledge them. In addition, it is shown that some things are beyond one's own control and that one should concentrate on controlling the reaction to them. For example, methods are used that promote emotional expression. In this way, you can keep a diary and write regularly about your existing feelings in order to better understand and process them. In therapies, artistic means are sometimes used and emotions are creatively portrayed by means of painting or music. The technique of positive affirmations is a common means of controlling emotions. Negative thoughts and patterns are broken through and replaced by positive statements.

There are several emotion regulation strategies that people can use to deal with stress. One popular method is cognitive reassessment. In this strategy, you try to look at a situation differently and see it in a new light. This can help reduce negative emotions and develop a more constructive outlook. Another strategy is expressive suppression. This is about not showing your emotions outwardly. This can be useful in some situations to maintain social harmony. However, expressive suppression should not be used permanently, as it can lead to psychological distress in the long term. Seeking social support is also advisable. Sharing with friends, family, or professional advisors can help relieve emotional stress and gain new perspectives. Last but not least, self-care is crucial. This includes healthy lifestyle habits such as getting enough sleep, eating a balanced diet, and exercising regularly. A conscious approach to oneself and the recognition of one's own limits are important.

The conscious confrontation with one's own feelings can be learned. Certain methods can be used to find constructive ways to deal with different emotions in a more targeted way. The regulation of feelings is an individual process that can vary from person to person. For this reason, the approach to therapy is also different. Some people prefer a strategy with exercises for self-acceptance, while for others, methods of mindfulness are particularly effective. The ability to flexibly adapt emotion regulation strategies can be crucial to successfully meet life's challenges.

During therapy, the regulatory mechanisms can be expanded and the different techniques and exercises can be familiarized. The range of treatments offered by the Oberberg Clinics includes medically proven classic and modern concepts of psychotherapy. Treatment in these specialised facilities is individually adapted to the personal needs of the patients. The specialist clinics are active in the field of psychiatry, psychosomatics and psychotherapy throughout Germany and treat people of all ages. A team of trained doctors and therapists accompanies people in challenging mental phases of life and supports them on their way back to a familiar lifestyle that is healthy. The locations of the Oberberg Clinics range from therapy centers in urban areas to quiet special clinics surrounded by greenery. Regardless of whether it is a matter of day clinic or inpatient treatment options, whether for young people or for adults - every patient is treated by a versatile therapeutic spectrum. The concept is based on the latest findings from science and clinical practice. During a stay, it is always ensured that the therapeutic approaches are tailored to the individual needs of the patients. The medical professionals working on site are dedicated to treating various mental health conditions such as:

• Attention Deficit Hyperactivity Disorders
• Anxiety
• Autism
• bipolar disorder
• Borderline and other personality disorders
• Burnout
• Depressions
• Eating disorders
• Psychotic disorders
• Stress and trauma disorders
• Insomnia
• somatoform disorders and chronic pain
• Addiction and dependency disorders
• Compulsive

In the specialist clinics, visitors can recover holistically and find their way back to a life that is worth living. Various elements are used to ensure successful therapy. For each patient, established and innovative psychotherapy approaches, traditional concepts, relaxation methods and other treatment methods, including movement and creative therapeutic components, are combined. The clinic team works together in an interdisciplinary manner and a competent contact person is available at all times. During a treatment, an attempt is made to create a high quality of the relationship between patient and therapist, both on a human and professional level. The therapy offers are aimed at all age groups and are tailored to different stages of life. Each phase of life has its own challenges, which is why some clinics have a focus on the treatment of older people or young adults. Adolescents are also cared for by transition psychiatry for psychological suffering in the transition phase from adolescence to adulthood. The range of services offered by the Oberberg Clinics is continuously being expanded and adapted to new innovative methods.