Self regulation

1. Self Regulation
Dr. Suresh Kumar Murugesan PhD Head, Department of Psychology, The American College, Madurai
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2. About the Presenter
● Dr.Suresh Kumar Murugesan is a passionate Professor, researcher
and Mental Health Practitioner from Madurai, Tamil Nadu, India
● At present he is Heading the department of Psychology, The
American College, Madurai and Adjunct Professor of School of
Behavioural Sciences and Education at TAU
● He is very keen in new research studies in behavioural Sciences
and open to learn.
● His area of specializations are Psychometry, Counselling &
Psychotherapy, Positive Psychology, Education Psychology.
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3. Disclaimer
● This presentation is prepared
for learning purpose only and
all the images and pictures
used in this presentation are
taken from google image
search.
● Due recognition was given to
all the material collected from
the various sources.
● Any name or reference is
missed kindly bring it to the
notice of the presenter for
inclusion.
● Email -
sureshkumar800@yahoo.com
Thank you
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4. Self-regulation
Self-regulation is the ability to monitor and
manage your energy states, emotions,
thoughts, and behaviors in ways that are
acceptable and produce positive results
such as well-being, loving relationships, and
learning.
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5. Self regulation
involves controlling one's behavior,
emotions, and thoughts in the
pursuit of long-term goals.
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6. Emotional Self
Regulation
It refers to the ability to manage disruptive
emotions and impulses.
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7. Self Regulation
Self regulation is to think before acting
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8. Types of Self
Regulation
1. Behavioral self-regulation and
2. Emotional self-regulation.
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9. Behavioral self-
regulation
It entails acting in accordance with our long-
term goals and deepest values.
For instance, you may find it difficult to get up
early in the mornings to jog but do so because
you want to improve your fitness and health.
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10. Emotional self-
regulation
It concerns the control of emotions, such as
consciously working to maintain a positive
outlook while experiencing challenges. Such
control can have positive effects on your
interpersonal relationships because it can
allow you to be more reliable, empathetic and
considerate toward others.
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11. Self-regulation skills
1. Self-control
2. Dependability
3. Adaptability
4. Optimism
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12. Self-regulation
skills in the
workplace
1. Communication
2. Conflict Resolution
3. Perspective
4. Problem Solving
5. Time Management
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13. The Psychology of
Self-Regulation
According to Albert Bandura, an expert on self-
efficacy and a leading researcher of SRT, self-
regulation is a continuously active process in which
we:
1. Monitor our own behavior, the influences on
our behavior, and the consequences of our
behavior;
2. Judge our behavior in relation to our own
personal standards and broader, more
contextual standards;
3. React to our own behavior (i.e., what we
think and how we feel about our behavior)
(1991).
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14. What is Self-
Regulated Learning?
Self-regulated learning (SRL) refers to the
process a student engages in when the takes
responsibility for their own learning and applies
herself to academic success (Zimmerman,
2002).
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15. Process of
Self
Regulated
Learning
This process happens in three steps:
1. Planning: The student plans the task, sets goals,
outlines strategies to tackle the task, and/or creates a
schedule for the task;
2. Monitoring: In this stage, the student puts their plans
into action and closely monitors their performance and
experience with the methods they chose;
3. Reflection: Finally, after the task is complete and the
results are in, the student reflects on how well they did
and why they performed the way they did (Zimmerman,
2002).
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16. Qualities of Self-
Regulators
● Acting in accordance with their values
● Calming themselves when upset
● Cheering themselves when feeling down
● Maintaining open communication
● Persisting through difficult times
● Putting forth their best effort
● Remaining flexible and adapting to
situations
● Seeing the good in others
● Staying clear about their intentions
● Taking control of situations when
necessary
● Viewing challenges as opportunities
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17. Why self-
regulation is
important?
Self-regulation will help:
● behave in socially acceptable ways
● to control impulses
● express emotions in appropriate ways
● make friends
● become more independent
● manage stress
● cope with strong feelings
● manage anger and aggressive behaviour
● focusing on tasks
● cooperating and playing well with others
● more connected
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18. Challenges in Self Regulation
● Compulsive shopping and excessive borrowing
● Violent urges, actions, and behavior
● Underperforming in education/academic, work, or at home
● Constantly procrastinating important tasks
● Abusing alcohol or drugs to calm down
● Unhealthy dieting and lack of exercising
● Chronic anxiety and constant stress
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19. Effective
Strategies for
Self-Regulation
1. Mindfulness
2. Cognitive Reappraisal /
Cognitive Reframing
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20. Self-Regulation
Strategies
● Consciously attend to breathing, relaxing;
● Exercise;
● Movement;
● Awareness of body sensations;
● Attending to care for my body, nutrition;
● Meditation and prayer;
● Self-expression: art, music, dance, writing,
etc.;
● Caring, nurturing self-talk;
● Laughing, telling jokes;
● Positive self-talk (“I can,” “I’m sufficient”
messages);
● Go inside with intentional nurturing of
self.
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21. Self
Regulation
in
Relationship
Under the “Relationship—Focus on Other, Positive
or Neutral” category, strategies include:
● Seeking dialogue and learning;
● Playing with others;
● Sharing humor;
● Moving toward the relationship to learn (mutual
inquiry);
● Desire and/or movement toward collaboration;
● Intentionally honoring or celebrating the
other/calling attention to the other.
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22. 8 Ways to Improve Self-
Regulation 1. Leading and living with integrity
2. Being open to change
3. Identifying your triggers
4. Practicing self-discipline
5. Reframing negative thoughts
6. Keeping calm under pressure
7. Considering the consequences
8. Believing in yourself
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23. How to improve self-
regulation abilities?
Self-regulation requires commitment and self-
reflection. Some of the self-regulation abilities:
1. Set attainable goals
2. Align goals with their values
3. Be kind to themself
4. Make time to meditate
5. Holds accountability
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24. 1 2 3 4
TIPS FOR TEACHING SELF-
REGULATION SKILLS
Provide a warm,
responsive relationship.
Structure the environment
so self-regulation is
manageable.
Teach and coach self-
regulation skills
Intentionally model,
monitor, and coach
targeted self-regulation
skills.
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25. Reference
1. https://www.yourtherapysource.com/blog1/2020/01/19/what-is-self-regulation-2/
2. https://www.verywellmind.com/how-you-can-practice-self-regulation-4163536
3. https://positivepsychology.com/self-regulation/
4. https://www.sciencedirect.com/topics/social-sciences/self-regulation
5. https://childmind.org/article/can-help-kids-self-regulation/
6. https://raisingchildren.net.au/toddlers/behaviour/understanding-behaviour/self-regulation
7. https://www.indeed.com/career-advice/career-development/self-regulation-skills
8. https://raisingchildren.net.au/toddlers/behaviour/understanding-behaviour/self-regulation
9. https://itif.org/files/2011-self-regulation-online-behavioral-advertising.pdf
10. https://www.healthline.com/health/childrens-health/self-regulation-skills#benefits
11. https://yomenga.com/the-benefits-and-challenges-of-self-regulation-or-lack-of-it/
12. https://www.encyclopedia.com/education/arts-construction-medicine-science-and-technology-
magazines/possibilities-and-limits-self-regulation
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26. About
Dr.Suresh Kumar Murugesan is
a passionate teacher,
researcher and Positive Mental
Health Practitioner.
His area of specializations are
Positive Psychology, Education
Psychology, Cognitive
Psychology, Cyber Psychology
etc
He is very keen in learning new
research studies in behavioural
Sciences and open to learn.
His ultimate aim is to make the
learners as creator rather than
consumers of
information/knowledge

27. Contact Dr. Suresh Kumar Murugesan PhD
sureshkumar@americancollege.edu.in
7, Vivekananda Street,
New Vilangudi,
Madurai, Tamil Nadu, India
+91 9750 406463