It's not what happens to use that we can control; its how we react and process what happens that is controllable. Regulating our emotions is a skill we can all learn.

1. Dr Tim Baker
tim@winnersatwork.com.au
www.winnersatwork.com.au
Regulating
Emotions

2. Unit 1—Adopting a Growth
Mindset
Unit 2—Focus on Strengths
Unit 3—Regulating Emotions
Unit 4—Reducing Stress
Unit 5—Mastering
Mindfulness
Unit 6—Improving Self-Talk

3. Some practical application
• Identify your signature strengths
• Use your signature strengths in a
new way
• Express your thanks
• Being grateful
• Say ‘no’ to too many choices
• Identify & engage in flow
activities
• Practise mindfulness
• Meditation
• Random acts of kindness
• Cultivate forgiveness
• Focus on the positives

4. Gratitude activity…

5. What is
strength-based
psychology
Strategies to
use strengths
Overusing
strengths

6. What is Self-Regulation?
Self-regulation is the ability to monitor and
control our own behaviour, emotions, or
thoughts, altering them in response to the
demands of the situation.

7. Focus for today

8. EI & the Amygdala Hijack
When we feel threatened,
thinking can become fast and
reactive
• The “thinking” part of the
brain shuts down
• We become reactive (fight
or flight) and tunnel
visioned
• EI competencies are
diminished (self-awareness,
self-regulation, empathy
etc.)
BEWARE THE

9. 10 Emotional
Regulation Skills
Applying Your Power Of Choice
The first step in the practice of
self-regulation is for you to
recognise that you have the choice
in how you react to situations.

10. 10 Emotional
Regulation Skills
STOPP
S – Stop
T – Take A Breath
O – Observe – your thoughts and
feelings
P- Pull Back – put in some
perspective – what is the bigger
picture?
P – Practice What Works – Proceed
– what is the best thing to do right
now?

11. 10 Emotional
Regulation Skills
Take Care Of Your Body
Consistent physical activity, eating
well and getting lots of sleep are
critical to you having a resilient
and well-balanced life.

12. 10 Emotional
Regulation Skills
Work on Having Positive
Relationships In Your Life
Your wellbeing, mentally, physically
and spiritually is influenced by the
type of relationships you have in
your life.

13. 10 Emotional
Regulation Skills
Find Ways to Have Fun
“There’s no fear when you’re
having fun” – Will Thomas

14. 10 Emotional
Regulation Skills
Practice Mindfulness
Mindfulness practices can help you
to increase your ability to regulate
emotions, decrease stress, anxiety
and depression. It can also help
you to focus our attention, as well
as to observe our thoughts and
feelings without judgment.

15. 10 Emotional
Regulation Skills
Find Ways for You to Let Go of
Painful Emotions and Your Regrets
Learning how to let go is probably
one of the hardest emotional
regulation skills to learn. When
you do manage to release all these
negative emotions, you will find
that you resilience and ability to
deal with the curveballs of life will
soar.

16. 10 Emotional
Regulation Skills
Learn How to Accept Your Vulnerability
“In our culture, we associate vulnerability with emotions we want to avoid
such as fear, shame, and uncertainty. Yet we too often lose sight of the fact
that vulnerability is also the birthplace of joy, belonging, creativity,
authenticity, and love.”– Dr. Brené Brown

17. 10 Emotional
Regulation Skills
Seek Excellence Not Perfection
“the belief that if we live perfectly,
look perfectly and act perfectly, we
can avoid the pain of blame,
judgment and shame.”

18. 10 Emotional
Regulation Skills
Become Better at Managing Your
Negative Feelings Because They
Never Go Away
These negative feelings such as
fear, and criticism will always be a
part of our life. The best course of
action you can take is to face your
fears and move forward.

19. The key is
knowing
what is
going on
for you!

20. Be Relaxed & Alert not Tense &
Unprepared

21. Complete the Character
Strengths test
https://www.viach
aracter.org/charact
er-strengths

22. Unit 1—Adopting a Growth
Mindset
Unit 2—Focus on Strengths
Unit 3—Regulating Emotions
Unit 4—Reducing Stress
Unit 5—Mastering
Mindfulness
Unit 6—Improving Self-Talk