Emotional Regulation Skills, Strategies, and Grounding Tools
- Megan Brewer
- 2 days ago
- 7 min read
Emotional regulation is a cornerstone of mental well-being. It is a self-regulation skill that allows us to notice our feelings, respond with intention rather than react automatically, and find steadiness even when life feels overwhelming.
Whether you’re a neurodivergent individual navigating big emotions, a person experiencing a traumatic break-up, a mental health professional supporting a client, or a parent or caregiver offering steady support to someone you love, emotional regulation can transform how emotions are experienced and understood.
Let’s explore what emotional regulation really means, why it matters, and how you can begin building this skill with compassion and curiosity over time.
What Is Emotional Regulation & Why Does Having Emotional Regulation Skills Matter?
Emotional regulation refers to the ability to notice, understand, and influence emotional responses in ways that feel supportive and appropriate to the moment. It is not about suppressing emotions or pretending everything is fine.
Instead, it is about recognizing emotions as signals and choosing how to respond to them.
Emotions influence our thoughts, behaviours, relationships, and decision-making. When emotions feel overwhelming or unregulated, they can lead to impulsive reactions, disconnection, or burnout.
Specifically for individuals with ADHD, BPD, or other mental health challenges, emotional regulation may feel especially difficult — but it is also a skill that can be learned and strengthened over time by anyone.
Think of emotional regulation like a muscle.
With gentle practice and patience, it becomes more accessible and reliable.
If you want to explore more about emotional regulation and find practical resources, check out Digifax Design Studio for inspiration and support tailored to your needs.
Practical Strategies Towards Building Your Emotional Regulation Skills
Emotional regulation is built through small, actionable, and repeatable practices that fit into your everyday life.
Here are a few supportive strategies to get started:
Increase Emotional Awareness
Begin by noticing what is happening internally, without any self-judgment.
Asking yourself reflective questions such as:
What am I feeling right now?
Where do I feel this emotion in my body?
What might have triggered this response?
For example:
If you start to notice tension in your shoulders after a work meeting or phone call, you might reflect and notice that a colleague or friend's comment may have triggered your feelings of self-doubt.
Journaling or using a simple mood tracker or app can help you notice and reveal emotional patterns while increasing self-understanding over time.
Practice Mindful Breathing
When emotions feel intense, slowing the breath can calm the nervous system and ground you back to center.
Imagine you are feeling overwhelmed before a big presentation. You allow yourself to take a few minutes to practice Box Breathing beforehand can help calm your nerve and refocus your mind, ready for the presentation.
Try this simple exercise called Box Breathing (Square Breathing):
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat for 3 to 5 minutes
Box Breathing can be especially helpful during emotionally challenging social situations and high-stress environments.
Use Cognitive Reappraisal
Cognitive reappraisal involves gently shifting how you interpret a situation. This means reframing your thoughts about a situation to change its emotional impact.
For instance, after receiving constructive feedback at work, instead of thinking:
"I'm terrible at my job"
You could reframe your thought to:
"This feedback is actually an opportunity for me to improve my skills and grow"
Another example of cognitive reappraisal would be instead of thinking:
“I always mess things up”
You could reframe your thought to:
“I’m learning, and mistakes are part of growth.”
Small shifts in thought can soften emotional intensity.
Find Healthy Outlets
Using healthy outlets to express your emotions helps support regulation throughout the body and mind.
For example, after coming home from a stressful day, you might find relief in sketching in a notebook or going for a walk to a nearby park or trail to help clear your mind.
Try implementing healthier outlets to express emotion stored within the body and mind:
Moving the body, light yoga, stretching, or going for a walk outdoors for fresh air.
Creative expression through painting, doodling, or drawing.
Talking with a trusted friend, family member, or therapist.
Listen to your favorite music.
Expressing yourself through healthier ways can help release emotional energy in supportive ways and constructively.
Supportive Tools for Mood Awareness and Emotional Regulation
Tracking emotions over time can help build awareness and identify patterns, especially for individuals who find it difficult to name or remember emotional shifts. Mood tracking tools can be used alongside journaling, therapy, or self-guided emotional regulation practices.
You may find the following resources helpful:
Mind Matters Everyday - an overview of mood tracking apps designed to support emotional awareness and mental health.
Calm - insights into how mood monitoring supports emotional regulation and self-understanding.
These tools are optional supports — not requirements — and can be used in ways that feel accessible and sustainable for you.
Support Yourself by Setting Boundaries and Creating Self-Care Routines
Emotional regulation can absolutely be harder when basic needs are unmet.
Making sure that we take care of ourselves by getting enough rest, nourishing meals, self-care routines, and valuing our personal boundaries all contribute to emotional balance.
Further, if you notice you start to feel drained after social events, setting boundaries like limiting outings to one a week, or placing a time limit on attendance, can help you recharge while maintaining your emotional balance.
Knowing your limits by prioritizing self-care supports your overall emotional well-being and balance.
If you want to explore more about emotional regulation and find practical resources, check out Digifax Design Studio for inspiration and support tailored to your needs.
Journaling: a Cognitive Tool for Emotional Awareness
Journaling offers a safe, private space to explore emotions without pressure to label or fix them.
Writing down your thoughts and feelings can help slow down emotional experiences, by making them feel easier to understand and respond to with care in the moment.
Using Your Emotional Regulation Skills in Real Life (For Therapists & Individuals)
Emotional regulation varies for everyone.
The core is to find and adapt strategies that support well-being during emotional challenges.
For Therapists and Mental Health Professionals
Model calm behavior by using steady tone and presence.
Introduce and practice regulation skills step by step with clients, such as breathing or mindfulness exercises and practice them together.
Use visual aids or apps to help clients identify and track their emotions.
Encourage self-compassion and recognize setbacks as part of growth.
A regulated therapeutic environment supports client safety and growth.
For Individuals Navigating Mental Health Challenges
Build a personalized toolkit: objects, music, or journals to be used for grounding.
Notice early signs of emotional escalation to intervene early.
Seek support when needed; self-regulation doesn’t mean going it alone.
Practice simple self-talk or grounding exercises like the 5-4-3-2-1 senses method or Box Breathing.
Emotional regulation has ups and downs; consistency matters more than perfection.
Progress is gradual, and every small effort counts. Be patient and celebrate improvements as they come.
If you want to explore more about emotional regulation and find practical resources, check out Digifax Design Studio for inspiration and support tailored to your needs.
How Digital Tools and Art Can Support Emotional Regulation
Digital tools make mood tracking like Calm, breathing exercises, and visual prompts accessible and engaging.
Mental Health Platforms like Digifax Design Studio provide tailored resources for ADHD and BPD, supporting therapists and individuals alike such as the worksheets, eBooks, and visual art.
Creative resources encourage self-awareness, regular emotional check-ins, and expressive outlets such as writing down things you are grateful for or coloring pages.
Integrating digital art and practical exercises helps build resilience and manage daily challenges.
Visual art - such as "What I Can Control" poster - can serve as a calming focus or a means of expression when words fall short.
Digital tools can provide reminders, track moods, and offer guided exercises that fit seamlessly into daily routines.
Incorporating these resources can make emotional regulation more engaging and personalized, helping you or your clients connect and thrive in your everyday life.
*The "What I Can Control" poster offers emotional regulation with a video game controller theme, encouraging mindful decisions and boundaries for better mental health.
Taking the Next Step Toward Emotional Resilience
Emotional regulation is not about controlling emotions but building a kinder and more compassionate relationship with them and yourself.
Each moment of awareness strengthens emotional resilience and self-trust.
Here are some actionable steps to keep moving forward:
Commit to daily practice: Even a few minutes of mindful breathing or journaling can make a difference.
Explore new tools: Try digital apps or creative outlets that resonate with you.
Connect with others: Share experiences and strategies in professional or peer communities.
Stay curious: Emotions are complex, and ongoing learning enriches your approach.
If you want to explore more about emotional regulation and find practical resources, check out Digifax Design Studio for inspiration and support tailored to your needs.
Together, we can cultivate emotional balance and create a more compassionate, connected world. Remember, every step you take is a step toward greater well-being. Keep going - you’ve got this!
Resources & Sources*
Calm Editorial Team. (2023, October 16). Box Breathing: How to do it and why it matters. Calm Blog. https://blog.calm.com/blog/box-breathing
Calm Editorial Team. (2024, October 13). How monitoring your mood can help your mental health. Calm. https://www.calm.com/blog/mood-monitoring
Catanese, L. (2024, August 8). Self-regulation for adults: Strategies for getting a handle on emotions and behavior. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/self-regulation-for-adults-strategies-for-getting-a-handle-on-emotions-and-behavior
McGarvie, S. (2025, January 9). Positive Emotions | Emotional regulation: 5 evidence-based regulation techniques. PositivePsychology.com. https://positivepsychology.com/emotion-regulation
Mind Matters Everyday. (n.d.). Tech for the soul: 15 mood‑tracking apps to support mental health. https://mindmatterseveryday.com/tech-for-the-soul-15-mood-tracking-apps-to-support-mental-health/
Sourced from Digifax Design Studio on Etsy (https://digifaxdesignstudio.etsy.com (etsy.com in Google))
*These resources and sources are for educational purposes and are not a substitute for professional mental health care.
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