How can emotion regulation ๐ต๐ฒ๐น๐ฝ ๐๐ผ๐ ๐๐ผ ๐ฏ๐ฒ ๐บ๐ผ๐ฟ๐ฒ ๐ฐ๐ผ๐ป๐๐ฒ๐ป๐๐ค?
Weโll start some scientific stuff. If you are not so much into science๐ด, skip the first part:
โก๏ธWe need some definitions to move on. First upโฆstressors
In science a ๐๐๐ฟ๐ฒ๐๐๐ผ๐ฟ ๐ฅตis defined as a situation that has the potential of harm and often has a low level of control.
Second upโฆ..๐๐ต๐ฟ๐ฒ๐ฎ๐๐ฑ
๐ฆ๐ผ, ๐๐๐ฟ๐ฒ๐๐๐ผ๐ฟ๐ ๐ฎ๐ฟ๐ฒ ๐ฏ๐ฎ๐๐ถ๐ฐ๐ฎ๐น๐น๐ ๐๐ต๐ฟ๐ฒ๐ฎ๐๐ โ ๐๐ต๐ฒ๐ ๐ฎ๐ฟ๐ฒ ๐๐ถ๐๐๐ฎ๐๐ถ๐ผ๐ป๐ ๐๐ต๐ฎ๐ ๐ฐ๐ฎ๐ป ๐ต๐ฎ๐ฟ๐บ ๐๐ผ๐๐ฟ ๐ฝ๐๐๐ฐ๐ต๐ผ๐ฏ๐ถ๐ผ๐น๐ผ๐ด๐ถ๐ฐ๐ฎ๐น ๐ถ๐ป๐๐ฒ๐ด๐ฟ๐ถ๐๐ ๐ผ๐ฟ ๐ธ๐ฒ๐ฒ๐ฝ ๐๐ผ๐ ๐ณ๐ฟ๐ผ๐บ ๐ฟ๐ฒ๐ฎ๐ฐ๐ต๐ถ๐ป๐ด ๐๐ผ๐๐ฟ ๐ต๐ถ๐ด๐ต๐ฒ๐ฟ-๐ผ๐ฟ๐ฑ๐ฒ๐ฟ ๐ด๐ผ๐ฎ๐น๐ ๐ผ๐ฟ ๐ป๐ฒ๐ฒ๐ฑ๐. You probably noticed: the definition is rather broad.
โก๏ธThatโs important, because itโs highly individual and often culturally different, what we perceive as a threat (later more on that in ER and leadership).
โก๏ธThe body is biologically made to react to threads.
How? As you know: with the ๐ณ๐ถ๐ด๐ต๐-๐ณ๐น๐ถ๐ด๐ต๐ ๐บ๐ผ๐ฑ๐ฒ, which is an ๐ฎ๐ฐ๐๐ถ๐๐ฎ๐๐ถ๐ผ๐ป ๐ผ๐ณ ๐๐ต๐ฒ ๐๐๐บ๐ฝ๐ฎ๐๐ต๐ฒ๐๐ถ๐ฐ ๐ป๐ฒ๐ฟ๐๐ผ๐๐ ๐๐๐๐๐ฒ๐บ. That state usually passes, because the body would take harm, if it stays in it.
How is that happening? With the ๐ฝ๐ฎ๐ฟ๐ฎ๐๐๐บ๐ฝ๐ฎ๐๐ต๐ฒ๐๐ถ๐ฐ ๐ป๐ฒ๐ฟ๐๐ผ๐๐ ๐๐๐๐๐ฒ๐บ. Clever of nature, isnโt it? That way humans donโt die of a heart attack ๐ต every time they get threatened.
โก๏ธWhy is that important to you: ๐๐ฒ๐ฐ๐ฎ๐๐๐ฒ ๐๐ผ๐ ๐ฐ๐ฎ๐ป ๐ฑ๐ผ ๐ฎ ๐น๐ผ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐๐ฟ ๐บ๐ฒ๐ป๐๐ฎ๐น ๐ฎ๐ป๐ฑ ๐๐ผ๐บ๐ฎ๐๐ถ๐ฐ ๐ต๐ฒ๐ฎ๐น๐๐ต, ๐ถ๐ณ ๐๐ผ๐ ๐๐๐ฎ๐ฟ๐ ๐ฟ๐ฒ๐ด๐๐น๐ฎ๐๐ถ๐ป๐ด ๐๐ผ๐๐ฟ ๐ฒ๐บ๐ผ๐๐ถ๐ผ๐ป๐! And that happens partly by balancing out the sympathetic activation by bringing in its team member the parasympathetic part of the autonomous nervous system.
๐๐ฒ๐ฟ๐ฒ ๐ฎ๐ฟ๐ฒ ๐๐ผ๐บ๐ฒ ๐ฒ๐
๐ฎ๐บ๐ฝ๐น๐ฒ๐ ๐ฎ๐บ๐ผ๐ป๐ด๐๐ ๐ฎ ๐๐ฎ๐๐ ๐๐ฎ๐ฟ๐ถ๐ฒ๐๐ ๐ผ๐ณ ๐ฏ๐ฒ๐ป๐ฒ๐ณ๐ถ๐๐:
ยทย ย ย ย ย ย You will keep your body from lingering in a chronic activation.
ยทย ย ย ย ย ย Your decision making will get better.
ยทย ย ย ย ย ย Your communication will improve.
ยทย ย ย ย ย ย Your muscles will thank you –> less back pains etc.
ยทย ย ย ย ย ย And last but not least: You will feel more at ease and in command of your life
โก๏ธ๐๐ผ๐ฟ ๐๐ผ๐ ๐๐ผ ๐๐ฟ๐ ๐ผ๐๐๐บ ๐ถ๐ป ๐ฒ๐บ๐ผ๐๐ถ๐ผ๐ป๐ฎ๐น ๐๐ถ๐๐๐ฎ๐๐ถ๐ผ๐ป๐:
ยทย ย ย ย ย ย Ask your yourself: Who is in the driversโ seat right now? My emotion or I as the boss?
ยทย ย ย ย ย ย Take a break, move around (ideally outside, get a coffee or do a short walk, let some time pass (5 Min. counts) and then shape your response.
Have fun trying it out!
