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Affect Regulation / Emotion Regulation

Affect regulation, or emotion regulation, is the ability of an individual to modulate their emotional state in order to adaptively meet the demands of their environment. Individuals with a broad range of affect regulation strategies will be able to flexibly adapt to a range of stressful situations. Individuals who struggle with emotional regulation may fall back upon a more limited range of stereotyped strategies that are not as successful in meeting their needs, or which come with more severe unintended consequences. The ability to successfully regulate emotion is sometimes viewed in the light of attachment theory (Bowlby, 1969/1982). Read more
Affect Regulation / Emotion Regulation
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A Guide To Emotions (Psychology Tools For Living Well)

A Guide To Emotions (Psychology Tools For Living Well)

Cognitive behavioral therapy can help your clients to live happier and more fulfilling lives. Psychology Tools for Living Well is a self-help course ... https://www.psychologytools.com/resource/a-guide-to-emotions-psychology-tools-for-living-well

Books & Chapters

Anger - Self-Monitoring Record

Anger - Self-Monitoring Record

Developing self-monitoring skills teaches clients to systematically observe and record specific targets such as their own thoughts, body feelings, emo ... https://www.psychologytools.com/resource/anger-self-monitoring-record

Worksheets

Anger Decision Sheet

Anger Decision Sheet

Individuals who have a problem with anger can benefit from considering and rehearsing different responses to triggering situations. The Anger Decision ... https://www.psychologytools.com/resource/anger-decision-sheet

Exercises

Anger Diary (Archived)

Anger Diary (Archived)

NOTE: An improved version of this resource is available here: Anger – Self-Monitoring Record. Older versions of a resource may be archived in t ... https://www.psychologytools.com/resource/anger-diary-archived

Archived

Anger Thought Challenging Record

Anger Thought Challenging Record

Disputing thoughts is a critical skill in cognitive therapy. The Anger Thought Challenging Record helps clients to identify and challenge their angry ... https://www.psychologytools.com/resource/anger-thought-challenging-record

Worksheets

Anxiety - Self-Monitoring Record

Anxiety - Self-Monitoring Record

Developing self-monitoring skills teaches clients to systematically observe and record specific targets such as their own thoughts, body feelings, emo ... https://www.psychologytools.com/resource/anxiety-self-monitoring-record

Worksheets

Assertive Communication

Assertive Communication

Communicating and acting assertively is an interpersonal skill that helps people to maintain healthy relationships, resolve interpersonal conflict, an ... https://www.psychologytools.com/resource/assertive-communication

Information handouts

Assertive Responses

Assertive Responses

Being able to communicate assertively is an essential skill for developing and maintaining healthy relationships and positive self-esteem. Individuals ... https://www.psychologytools.com/resource/assertive-responses

Exercises

Attention - Self-Monitoring Record

Attention - Self-Monitoring Record

Developing self-monitoring skills teaches clients to systematically observe and record specific targets such as their own thoughts, body feelings, emo ... https://www.psychologytools.com/resource/attention-self-monitoring-record

Worksheets

Audio Collection: Psychology Tools For Overcoming PTSD

Audio Collection: Psychology Tools For Overcoming PTSD

The Psychology Tools for Overcoming PTSD Audio Collection is designed for anyone with post-traumatic stress disorder (PTSD). This skills development p ... https://www.psychologytools.com/resource/psychology-tools-for-overcoming-ptsd-audio-collection

Audio

Audio Collection: Psychology Tools For Relaxation

Audio Collection: Psychology Tools For Relaxation

The Psychology Tools For Relaxation Audio Collection is designed to help anyone experiencing stress or heightened physiological arousal. The audio col ... https://www.psychologytools.com/resource/psychology-tools-for-relaxation-audio-collection

Audio

Autonomic Nervous System

Autonomic Nervous System

The autonomic nervous system (ANS) automatically regulates the function of body systems outside of voluntary control. The Autonomic Nervous System han ... https://www.psychologytools.com/resource/autonomic-nervous-system

Information handouts

Barriers Abusers Overcome In Order To Abuse

Barriers Abusers Overcome In Order To Abuse

Individuals who have experienced abuse often focus on their own actions (or inactions) and blame themselves for their own abuse. This client informati ... https://www.psychologytools.com/resource/barriers-abusers-overcome-in-order-to-abuse

Information handouts

Breathing To Calm The Body Sensations Of Panic (Psychology Tools For Overcoming Panic)

Breathing To Calm The Body Sensations Of Panic (Psychology Tools For Overcoming Panic)

Psychology Tools for Overcoming Panic takes a cognitive behavioral therapy (CBT) approach to this common anxiety problem. This chapter discusses the ... https://www.psychologytools.com/resource/breathing-to-calm-the-body-sensations-of-panic-psychology-tools-for-overcoming-panic

Books & Chapters

Cognitive Behavioral Model Of Fear Of Body Sensations

Cognitive Behavioral Model Of Fear Of Body Sensations

Fear of bodily sensations is present in a number of conditions, most notably panic disorder. The Cognitive Behavioral Model Of Fear Of Bodily Sensatio ... https://www.psychologytools.com/resource/cognitive-behavioral-model-of-fear-of-body-sensations

Information handouts

Cognitive Behavioral Model Of The Relapse Process (Marlatt & Gordon, 1985)

Cognitive Behavioral Model Of The Relapse Process (Marlatt & Gordon, 1985)

Marlatt & Gordon’s cognitive behavioral model of relapse (1985) conceptualizes relapse as a “transitional process, a series of events that unf ... https://www.psychologytools.com/resource/cognitive-behavioural-model-of-the-relapse-process-marlatt-gordon-1985

Information handouts

Combined Relaxation Exercise (Audio)

Combined Relaxation Exercise (Audio)

The Combined Relaxation Exercise is an audio track from the Psychology Tools For Relaxation Audio Collection. It is designed to help anyone experienci ... https://www.psychologytools.com/resource/combined-relaxation-exercise-audio

Audio

Compassionate Thought Challenging Record

Compassionate Thought Challenging Record

Thought challenging records are commonly used in CBT to help people to evaluate their negative automatic thoughts for accuracy and bias. This Compassi ... https://www.psychologytools.com/resource/compassionate-thought-challenging-record

Worksheets

Coping With Body Sensations (Psychology Tools For Overcoming Panic)

Coping With Body Sensations (Psychology Tools For Overcoming Panic)

Psychology Tools for Overcoming Panic takes a cognitive behavioral therapy (CBT) approach to this common anxiety problem. This chapter discusses inte ... https://www.psychologytools.com/resource/coping-with-body-sensations-psychology-tools-for-overcoming-panic

Books & Chapters

Decatastrophizing

Decatastrophizing

Catastrophic thinking (magnification) is characteristic of many anxiety problems. This CBT worksheet for decatastrophizing is a tool for cognitive res ... https://www.psychologytools.com/resource/decatastrophizing

Exercises

Drawing Your Feelings (CYP)

Drawing Your Feelings (CYP)

Enhancing a child’s vocabulary for their feelings is one way of helping them to understand and learn to manage their internal world. The Drawing You ... https://www.psychologytools.com/resource/drawing-your-feelings-cyp

Exercises

Embracing Uncertainty

Embracing Uncertainty

Intolerance of uncertainty (IU) was first described in individuals suffering from Generalized Anxiety Disorder (GAD). Many behaviors associated with G ... https://www.psychologytools.com/resource/embracing-uncertainty

Exercises

Emotions

Emotions

Many people find it hard to label their emotional states or reactions. This information handout provides a list of emotions, categorizing them as basi ... https://www.psychologytools.com/resource/emotions

Information handouts

Emotions Motivate Actions

Emotions Motivate Actions

Many clients find it helpful to recognize the range of actions that are motivated by different emotional states. This worksheet encourages clients to ... https://www.psychologytools.com/resource/emotions-motivate-actions

Information handouts

Exposure And Response Prevention

Exposure And Response Prevention

Exposure And Response Prevention (ERP, EX/RP) is an effective treatment for obsessive compulsive disorder (OCD). This CBT worksheet guides therapists ... https://www.psychologytools.com/resource/exposure-and-response-prevention

Exercises

Fight or Flight (CYP)

Fight or Flight (CYP)

The Fight Or Flight (CYP) information handout has been specifically designed for younger children and includes carefully simplified language. The full ... https://www.psychologytools.com/resource/fight-or-flight-cyp

Information handouts

Fight Or Flight Response

Fight Or Flight Response

The fight or flight response is an automatic physiological reaction to an event that is perceived as stressful or frightening. The perception of threa ... https://www.psychologytools.com/resource/fight-or-flight-response

Information handouts

Forgiveness Is

Forgiveness Is

Forgiveness is an effective treatment for anger and relieving hurt. Sadly, many people dismiss forgiveness due to misconceptions regarding its nature. ... https://www.psychologytools.com/resource/forgiveness-is

Information handouts

Forgiveness Methods

Forgiveness Methods

Forgiveness is an effective treatment for anger and the relief of hurt. This information handout describes techniques for forgiveness and the steps in ... https://www.psychologytools.com/resource/forgiveness-methods

Information handouts

Grounding Objects (Audio)

Grounding Objects (Audio)

The Grounding Objects exercise is a simple technique which teaches people with PTSD or dissociative disorders how to use objects with particular senso ... https://www.psychologytools.com/resource/grounding-objects-audio

Audio

Grounding Statements (Audio)

Grounding Statements (Audio)

Grounding techniques are used to help people to reorient themselves to the present moment and to safety. Grounding Statements are a form of cognitive ... https://www.psychologytools.com/resource/grounding-statements-audio

Audio

Grounding Techniques

Grounding Techniques

Individuals who have experienced trama often find it difficult to stay within the 'window of tolerance'. Grounding techniques (which can be sensory/pe ... https://www.psychologytools.com/resource/grounding-techniques

Exercises

Grounding Techniques Menu

Grounding Techniques Menu

Dissociation can be described as a shift of a person’s attention away from the present moment. When working with traumatized clients, this shift oft ... https://www.psychologytools.com/resource/grounding-techniques-menu

Information handouts

Habituation

Habituation

The Habituation information sheets are designed to help clinicians to explain the concept of habituation and its role in exposure therapy. The handout ... https://www.psychologytools.com/resource/habituation

Information handouts

How Breathing Affects Feelings

How Breathing Affects Feelings

Normal, anxious, and exercise breathing have significant effects upon our physiology and our emotions. This information handout explains the physiolog ... https://www.psychologytools.com/resource/how-breathing-affects-feelings

Information handouts

How Does Emotion Affect Your Life?

How Does Emotion Affect Your Life?

By encouraging your clients to reflect upon the role of emotions in their life you can help them to discuss current difficulties. ... https://www.psychologytools.com/resource/how-does-emotion-affect-your-life

Exercises

How Your Body Responds To Stress

How Your Body Responds To Stress

Many clients identify with the concept of ‘stress’ more readily than ‘threat’ and the The How Your Body Responds To Stress information handou ... https://www.psychologytools.com/resource/how-your-body-responds-to-stress

Information handouts

Interoceptive Exposure

Interoceptive Exposure

Misappraisals of body sensations trigger emotional and physiological reactions of fear and heightened arousal. These feelings motivate behavioral resp ... https://www.psychologytools.com/resource/interoceptive-exposure

Exercises

Intrusive Memory Record

Intrusive Memory Record

Intrusive (unwanted, involuntary) memories are a common feature of PTSD, but also depression and other conditions. This Intrusive Memory Record is des ... https://www.psychologytools.com/resource/intrusive-memory-record

Worksheets

Learning To Relax (CYP)

Learning To Relax (CYP)

Stress and tension are prevalent complaints amongst children and young people. Teaching relaxation exercises can engender a beneficial sense of contro ... https://www.psychologytools.com/resource/learning-to-relax-cyp

Exercises

Managing Substance Use Disorder: Practitioner Guide

Managing Substance Use Disorder: Practitioner Guide

Managing Substance Use Disorder comes in two volumes. This page is for the Practitioner Guide. Click on the following link to access the Workbook.&nbs ... https://www.psychologytools.com/resource/managing-substance-use-disorder-practitioner-guide

Treatments That Work®

Motivational Systems (Emotional Regulation Systems)

Motivational Systems (Emotional Regulation Systems)

At the heart of Compassion Focused Therapy (CFT) is an evolutionary model of human motivational systems. Developed by Paul Gilbert it is a helpful len ... https://www.psychologytools.com/resource/motivational-systems-emotional-regulation-systems

Information handouts

Permissive Thinking – Self-Monitoring Record

Permissive Thinking – Self-Monitoring Record

Developing self-monitoring skills teaches clients to systematically observe and record specific targets such as their own thoughts, body feelings, emo ... https://www.psychologytools.com/resource/permissive-thinking-self-monitoring-record

Worksheets

Progressive Muscle Relaxation

Progressive Muscle Relaxation

Progressive relaxation training originated in the 1930’s as a treatment for tension and anxiety. Edmund Jacobsen developed a systematic and lengthy ... https://www.psychologytools.com/resource/progressive-muscle-relaxation

Exercises

Progressive Muscle Relaxation (Archived)

Progressive Muscle Relaxation (Archived)

NOTE: An improved version of this resource is available here: Progressive Muscle Relaxation. Older versions of a resource may be archived in the event ... https://www.psychologytools.com/resource/progressive-muscle-relaxation-edition-1

Archived

Progressive Muscle Relaxation (Audio)

Progressive Muscle Relaxation (Audio)

The Progressive Muscle Relaxation exercise guides the listener through a sequence in which muscle groups are tensed and relaxed. ... https://www.psychologytools.com/resource/progressive-muscle-relaxation-audio

Audio

Recovering From A Nightmare (Audio)

Recovering From A Nightmare (Audio)

The Recovering From A Nightmare exercise gives straightforward information, advice, and strategies on how to quickly reorient oneself after a nightmar ... https://www.psychologytools.com/resource/recovering-from-a-nightmare-audio

Audio

Relaxed Breathing

Relaxed Breathing

Practising Relaxed Breathing serves to reduce physiological arousal and can be an excellent grounding technique. This client information handout descr ... https://www.psychologytools.com/resource/relaxed-breathing

Exercises

Relaxed Breathing Exercise 1 (Audio)

Relaxed Breathing Exercise 1 (Audio)

Breathing Exercise 1 guides the listener through simple instructions to make their breathing slower, deeper, and more regular. ... https://www.psychologytools.com/resource/relaxed-breathing-exercise-1-audio

Audio

Relaxed Breathing Exercise 2 (Audio)

Relaxed Breathing Exercise 2 (Audio)

Breathing Exercise 2 uses the imagery of inflating a balloon to help the listener make their breathing slower, deeper, and more regular. ... https://www.psychologytools.com/resource/relaxed-breathing-exercise-2-audio

Audio

Relaxed Breathing Exercise 3 (Audio)

Relaxed Breathing Exercise 3 (Audio)

Breathing Exercise 3 uses the imagery of breathing air of different colours to help the listener make their breathing slower, deeper, and more regular ... https://www.psychologytools.com/resource/relaxed-breathing-exercise-3-audio

Audio

Relaxed Breathing Exercise 4 (Audio)

Relaxed Breathing Exercise 4 (Audio)

Breathing Exercise 4 guides the listener through simple instructions to breathe in a more relaxed fashion. ... https://www.psychologytools.com/resource/relaxed-breathing-exercise-4-audio

Audio

Relaxed Breathing Record Form

Relaxed Breathing Record Form

Practicing relaxed breathing serves to reduce physiological arousal and can be an excellent grounding technique. This record form helps clients to mon ... https://www.psychologytools.com/resource/relaxed-breathing-record-form

Worksheets

Responses To Threat: Freeze, Appease, Flight, Fight

Responses To Threat: Freeze, Appease, Flight, Fight

Human beings are programmed to respond automatically in a variety of ways to a threat including freezing, escaping, and dissociation. Traumatized indi ... https://www.psychologytools.com/resource/responses-to-threat-freeze-appease-flight-fight

Information handouts

Sensory Grounding Using Smells (Audio)

Sensory Grounding Using Smells (Audio)

The Sensory Grounding Using Smells exercise is an audio track from the Psychology Tools For Overcoming PTSD Audio Collection. It is designed to teach ... https://www.psychologytools.com/resource/sensory-grounding-using-smells-audio

Audio

Sensory Grounding Using Your Five Senses (Audio)

Sensory Grounding Using Your Five Senses (Audio)

The Sensory Grounding Using Your Five Senses exercise is an audio track from the Psychology Tools For Overcoming PTSD Audio Collection. It is designed ... https://www.psychologytools.com/resource/sensory-grounding-using-your-five-senses-audio

Audio

Stimulus Discrimination

Stimulus Discrimination

Stimulus discrimination is a component of cognitive behavioral treatment for post-traumatic stress disorder (PTSD). Clients are guided to deliberately ... https://www.psychologytools.com/resource/stimulus-discrimination

Exercises

Stimulus Discrimination (Audio)

Stimulus Discrimination (Audio)

Stimulus Discrimination is designed to help people with post-traumatic stress disorder (PTSD) to ‘retrain their brain’ in order to attend automat ... https://www.psychologytools.com/resource/stimulus-discrimination-audio

Audio

Trauma And Dissociation

Trauma And Dissociation

Trauma and Dissociation is a guide written for clients who have experienced trauma and who are troubled by dissociation. It provides clear informatio ... https://www.psychologytools.com/resource/trauma-and-dissociation

Guides

Trauma, Dissociation, And Grounding (Archived)

Trauma, Dissociation, And Grounding (Archived)

NOTE: An improved version of this resource is available here: Trauma And Dissociation. Older versions of a resource may be archived in the event that ... https://www.psychologytools.com/resource/trauma-dissociation-and-grounding

Archived

Types Of Dissociation

Types Of Dissociation

The Types Of Dissociation information handout is designed for clients who have experienced trauma and describes dissociation using accessible terminol ... https://www.psychologytools.com/resource/types-of-dissociation

Information handouts

Uncertainty Beliefs – Experiment Record

Uncertainty Beliefs – Experiment Record

Situations which are uncertain, novel, or ambiguous trigger a state of uncertainty. Evidence indicates that individuals who are dispositionally high i ... https://www.psychologytools.com/resource/uncertainty-beliefs-experiment-record

Worksheets

Unforgiveness Hook Metaphor

Unforgiveness Hook Metaphor

Forgiveness is an often misunderstood concept in therapy. This Unforgiveness Hook Metaphor is a striking representation of the consequences of remaini ... https://www.psychologytools.com/resource/unforgiveness-hook-metaphor

Information handouts

Unhelpful Thinking Styles

Unhelpful Thinking Styles

Human thinking is subject to a number of characteristic biases. In the 1960s, Aaron Beck identified several of these biases which were common in his d ... https://www.psychologytools.com/resource/unhelpful-thinking-styles

Information handouts

Urges – Self-Monitoring Record

Urges – Self-Monitoring Record

The Urges – Self-Monitoring Record worksheet is designed to help clients capture information about their urges and cravings. It includes columns to ... https://www.psychologytools.com/resource/urges-self-monitoring-record

Worksheets

VAS Scale

VAS Scale

Visual analogue scales (VAS's) can be used for subjective ratings of emotion or other sensations such as pain. This is a handy VAS scale in the style ... https://www.psychologytools.com/resource/vas-scale

Exercises

What Keeps Panic Going?

What Keeps Panic Going?

The "What Keeps It Going?" series is a set of one-page diagrams explaining how common mental health conditions are maintained. Friendly and concise, t ... https://www.psychologytools.com/resource/what-keeps-panic-going

Information handouts

Window Of Tolerance

Window Of Tolerance

The window of tolerance concept was coined by Dan Siegel in his 1999 book The Developing Mind. Siegel proposes that everyone has a range of intensitie ... https://www.psychologytools.com/resource/window-of-tolerance

Information handouts

Worry Decision Tree

Worry Decision Tree

Worry is a cognitive process that involves thinking about problems that might happen in a way that can leave you feeling anxious or apprehensive. Not ... https://www.psychologytools.com/resource/worry-decision-tree

Exercises

Your Stone Age Brain

Your Stone Age Brain

Your Stone Age Brain is an information handout which describes the freeze-flight-fight response: a set of evolutionary adaptations that increase the c ... https://www.psychologytools.com/resource/your-stone-age-brain

Information handouts

Your Stone Age Brain (CYP)

Your Stone Age Brain (CYP)

Your Stone Age Brain is an information handout designed to stimulate discussion with anxious children & adolescents. It describes the freeze-fligh ... https://www.psychologytools.com/resource/your-stone-age-brain-cyp

Information handouts

Intervention

Treatment manuals

  • Emotion regulation, interpersonal effectiveness, and distress tolerance skills for adolescents: A treatment manual | Charlers Bonner | 2002  download archived copy
  • A quality manual for MBT | Anthony Bateman, Dawn Bales, Joost Hutsebaut | 2014 download archived copy

Information Handouts

Worksheets

Self-Help Programmes

Overcoming distress intolerance (facing your feelings)

Mindful awareness stabilization training

  • Session 1 – Mindfulness and the window of tolerance download archived copy
  • Session 2 – Mindfulness and the brain download archived copy
  • Session 3 – Mindfulness and emotions download archived copy
  • Session 4 – Developing an action plan for self care download archived copy
  • Audio track 1 – Mindfulness of the senses link
  • Audio track 2 – Three minute breathing space link
  • Audio track 3 – Mindfulness of breath link
  • Audio track 4 – Meditation of sounds link
  • Audio track 5 – Mindfulness of emotions link
  • Audio track 6 – Standing meditation link
  • Audio track 7 – Self-compassion meditation link

Presentations

  • Mentalisation Based Therapy – training slides  ucl.ac.uk archived copy
  • Mentalisation Based Therapy – clinical slides  ucl.ac.uk  archived copy
  • What is mentalizing and why do it? | Chris Taylor download archived copy
  • Adolescent mentalization based therapy | Louise Duffy, Helen Griffiths | 2016 download archived copy

Recommended Reading

  • Bowlby, J. (1969/1982). Attachment and loss: Vol. 1. Attachment (2nd edition). New York: Basic Books
  • Hofmann, S. G. (2014). Interpersonal emotion regulation model of mood and anxiety disorders. Cognitive Therapy and Research, 38(5), 483-492.  download

What Is Affect Regulation?

Techniques for Affect Regulation

Affect regulation is a broad category that encompasses almost anything done to manage our emotional state including:

References

  • Bowlby, J. (1969). Attachment and loss: Volume I. Attachment. London: The Tavistock Institute of Human Relations.
  • Bowlby, J. (1982). Attachment and loss: retrospect and prospect. American journal of Orthopsychiatry, 52(4), 664.

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