Today we explored strategies for self-regulation. We learned about strategies to both increase arousal and decrease arousal using touch, taste, smell, sound, and sight. We also learned how to use emotional regulation to work on distress tolerance. It was an interactive and exciting lab that I thoroughly enjoyed!
Stations 1-3 were used to sensory strategies for self-regulation. During that particular session, I found that my sensory preferences were for sweet & salty foods, and mild, citrus fragrances. In my future practice, I think I took away the following important lessons in terms of strategies for the senses:
Ways to stay alert or become more alert:
- Strong sensations (strong perfume, bold colours, sour taste, etc.)
- Listening to loud music
- Lemondade
Ways to stay calm or become more calm
- Mild scents/no scents
- Rhythmic music with noise cancelling headphones
- Chewing gum
- Heavy blankets
Stations 4-5 were to explore emotional regulation and distress tolerance; that is, what can one
do to process their emotions, shift focus, or tolerate distress more effectively to regulate the emotions. In my future practice, I think that it is important I keep in mind the following:
My own emotional regulation strategies
- Doing enjoyable activities
- Socializing
- Exercise
Ways for others to regulate their emotions
- Mindfulness
- Exercise
- Balanced sleep patterns
- Balanced eating
- Treat the problem (whether physical illness or acute life stressor)
Examples of things that make me feel calm:
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| The Smell of Fresh Bread |
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| Reading |
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| Classical Music |
Examples of things that make me more alert:
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| Rowing |
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| Rock Music |
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| The smell of Citrus |
How I regulate my emotions
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| Surfing the Web before bed |
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| Going out with Friends |
