3 Tips for Improving Emotional ControlPeople with executive function deficit often chronically struggle to regulate their emotions and manage frustration. Here are 3 Tips for Improving Emotional Control.
Carol Gignoux, M.Ed
Filed Under: Wellness, Executive Functioning Weakness, Emotional Control
3 Tips for Improving Emotional Control
Our brain-based executive functions regulate and control our emotions so that they don’t regulate and control us! People with executive function deficit often chronically struggle to regulate their emotions and manage frustration. This results in fear, anxiety, and similar emotions.
First and foremost, it’s important to identify exactly when and under what circumstances you find it difficult to control your emotional responses. For instance, for some, emotional control is most elusive at home or at social gatherings when much of their environment and interactions are out of their control. At school or at work, however, they find that the routine/structure of their environment enables them to control their emotional responses more easily.
Once you’ve gotten a handle on your emotional control triggers, here are three tips for improving emotional control:
1: Get Control of Your Environment (to the degree possible):
For example, if you find it difficult to make the transition between your home and work environment emotionally, why not come up with a routine for when you arrive at home that will help you to make the transition? Perhaps a 15-minute session of meditation or 20 minutes of exercise? There isn’t much you can do about what is happening around you. But you can often control what, when, and how you interact with your surroundings.
2: Come Up with a List of Alternative Behaviors:
sometimes intense emotions or changes in routine/schedule are overwhelming and your default response is anger and frustration. In the moment, the intensity of the emotion overwhelms your control mechanism. This is a behavioral response that, with effort and planning, you can change. Come up with alternative behaviors: how would you LIKE to react to these kinds of changes? How do you wish you had reacted last time this happened? What are you determined to do next time? Make a list. Put it up where you can see it. Come up with a mantra… some phrase you can say to yourself in the moment. Get control of your response! You might not get it perfect at first… but with time and effort, you can improve.3. Get help:
3. Get Help:
With Executive Function Coaching, you can make progress by leaps and bounds. The right coach can help you to identify the behaviors and responses that need to change and give you the tools to do it! Want help identifying the environments and situations that put you off your game, as well as tips on getting control of them? Or want help coming up with alternative behaviors and cues to get control of your emotional responses? Get in touch with me today!
Make Progress with the Right Executive Function Coach
As one of the 10+ million U.S. adults with ADD, I genuinely understand the challenges of living with ADHD as well as the positive results that can be achieved through coaching. With the help of a great executive functioning skills coach, adult ADHD treatment can change lives. With the right behaviors and coping mechanisms, it’s easier to overcome some of the worst symptoms. Those include distraction, lack of punctuality, untidiness, forgetfulness, failure to meet deadlines, and more.
By practicing these success strategies, performance at work can improve, too. Life at home will become more stable and relaxing. Enrich every important personal relationship. And most importantly, you’ll gain a new level of self-confidence.