Dr. Jagdish Dave
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  • Who Am I
    • Wedding
  • Pearls of Wisdom
  • Guided Meditation
  • E-Books

Mindfulness

Emotional Regulation

1/17/2017

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We all experience a wide range of emotions, positive and negative. Our emotions have an impact on us and others associated and connected with us. It is wide to learn how to regulate negative emotions for personal and interpersonal health and happiness.

Emotional regulation is the ability to identify, manage and respond to intrapersonal and interpersonal emotional experience in a growth promoting way. It is an intra-being and inter-being work. It is from inside out and from outside in kind of work. The intention is to turn the negative energy into positive energy.

Cultivating Emotional Regulation Skills
  • Non-judgmental emotional awareness. Identify which specific emotions you are experiencing. Label such emotions.
  • Identify which specific emotions the other person is experiencing.
  • Do mindfulness processing of your own emotions. Recognize, pause, breathe, empathically understand, inquire, and respond wisely. Learn how to respond, not to react.
  • Learn and use active listening skills. Ask her what is on her mind? Invite her to share with you what is happening that is causing her emotional distress. Have and demonstrate cognitive and affective empathy. Let the other person feel that she is heard and understood. Demonstrate your genuine interest. Hold back your advice until asked for. Be fully attentive and present. Be mindful of your body language. Do not move quickly and impatiently. Ask questions to elaborate her thoughts and feelings. Avoid making judgments. Remain open and relaxed.
  • Ask her if it is OK to offer your perspective. Do not insist if she resists or shows reluctance. Use it for further empathic exploration. You are inviting and not imposing.
  • Learn how to soothe and relax yourself when you feel distress and help the other to relax and soothe herself when she feels distress
  • You may start with a short mindfulness meditation and conclude with it.
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