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How Emotion Regulation Skills Promote Stability

Understanding Emotion Regulation

  • Emotion regulation is the ability to enhance or reduce your emotions as needed.
  • It's a set of skills that help keep your emotional system healthy and functioning.
  • Goals are highly individual and can be activated consciously or subconsciously.

Examples of Emotion Regulation

  • Extrinsic emotion regulation: Influencing a change in someone else's emotions.
  • Intrinsic emotion regulation: Influencing a change in your own emotions.
  • Unconscious regulation: This kind of emotion regulation happens without you even knowing or realizing it.

The Process Model of Emotion Regulation

  • Situation: Emotion generation begins in a situation.
  • Attention: This situation grabs your attention.
  • Appraisal: You appraise the situation.
  • Response: Your initial response can be physical and/or emotional.

Healthy Emotion Regulation Skills

  • The ability to recognize and understand your emotional responses.
  • Accepting your emotional responses rather than rejecting them or reacting to them with fear.
  • Accessing strategies to reduce the intensity of your emotions when needed.
  • Controlling impulsive behaviors when you're upset.

Tips for Improving Emotion Regulation Skills

  • Work with a BPD therapist to develop emotion regulation skills.
  • Try exercises on your own, such as:
  • Mindfulness: Paying attention to your thoughts, emotions, and bodily sensations without judgment.
  • Deep breathing: Taking slow, deep breaths to calm yourself down.
  • Thought challenging: Identifying and challenging negative thoughts.
  • Positive self-talk: Replacing negative thoughts with positive ones.
  • Problem-solving: Developing strategies to cope with difficult situations.

Conclusion

Emotion regulation skills are essential for everyone, but they are especially important for people with BPD. By developing these skills, people with BPD can learn to manage their emotions more effectively and reduce the intensity of their symptoms.

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