Emotional Regulation: Three Tips to Feel More Anchored

As humans, we all experience emotions, and sometimes, these emotions can feel overwhelming or difficult to manage. It’s common to want to dismiss, fix, or avoid our feelings, but learning how to regulate our emotions is a crucial skill for personal growth and well-being. Whether you’re new to the concept of emotional regulation or looking to deepen your understanding, here are three tips for emotional regulation.

1. Notice Physical Sensations and Name the Emotion

The first step in emotional regulation is to become aware of the physical sensations in your body. Emotions often manifest physically before we can identify them cognitively. By tuning into these sensations, we can start to understand our emotions better.

For example, you might notice your ears feeling hot and your hands tingling. This could indicate that you’re feeling angry. Once you identify the physical sensation and emotion, you can then explore the underlying need. Anger might signal a need to be heard, a desire for change, or an indication of something important to you.

Developing this interoceptive awareness—awareness of your internal body sensations—can help you connect with your emotions more deeply. Ask yourself, “Where do I feel fear? Where do I feel anger? Where do I feel sadness? Where do I feel joy?” This connection allows you to understand the actionable behaviors you can take to address these emotions and meet your needs.

2. Resist the Urge to Judge Your Emotions

One of the best ways to support emotional regulation is to resist judging your emotions. Often, we experience “meta-emotions,” where we judge ourselves for having certain feelings. For example, if you feel angry, you might think, “I shouldn’t be angry” or “It’s stupid to feel this way.”

Judging your emotions interrupts the natural emotional cycle and prevents the emotion from running its course. This judgment often stems from learned behaviors in our families, cultural norms, or long-standing habits. By noticing when you’re judging your emotions and reducing this judgment, you allow yourself to process feelings in a healthier way. This non-judgmental approach helps you understand what you need and accept your emotions without criticism.

3. Set Realistic Expectations

Emotional regulation isn’t about learning how to avoid feeling emotions; it’s about setting appropriate expectations for yourself. Understand that it’s normal to have a wide range of emotions as humans. Some of us may have trauma histories or heightened sensitivity to our emotional states, but the goal is not to be emotionally regulated all the time.

Instead, focus on recognizing when you are deregulated and asking yourself what you need to return to a place of emotional balance. Accept that emotions are a natural part of life, and it’s okay to feel them fully. By setting realistic expectations, you can approach emotional regulation with compassion and patience.

AFFIRMATION OF THE DAY: “I tune into my body to understand my emotions better.”

Learning to emotionally regulate is a journey that involves understanding your physical sensations, resisting the urge to judge your emotions, and setting realistic expectations for yourself. By practicing these three tips for emotional regulation, you can better navigate your emotional landscape and respond to your feelings in a healthy, constructive way. And if you’re looking for a little more support in this arena, Erica Djossa of Momwell offers an abudance of resources to reclaim your motherhood experience with self-paced resources and therapy for moms.

Thank you for joining us on this exploration of emotional regulation. Let’s continue to support each other in becoming anchored in our emotions, fostering personal growth, and enhancing our overall well-being.

Becoming Anchored in Hope,


Laura is committed to guiding individuals along their path to mental wellness and has carefully gathered a team of skilled, knowledgeable, and committed therapists at Anchored Counseling Company to assist in this mission. The professionals here create an environment that is supportive and affirming, informed by an understanding of trauma. At Anchored Counseling Co., there’s a shared belief in the fundamental worth of each person, and therapy is delivered with warmth and empathy. The therapeutic philosophy here is built on the premise that every client has the natural ability to enact meaningful and enduring change in their life. To connect with a therapist who aligns with your unique needs, please contact our office at 615.510.3797 or visit our website today.

Anchored Counseling Company is a a group practice specializing in the treatment of anxiety, depression, body image concerns, eating disorders & disordered eating, substance use, trauma and PTSD, and spirituality in Brentwood, Tennessee and serving the greater Nashville, Tennessee area. We are easily accessible for clients living in Franklin, Tennessee and Spring Hill, Tennessee. 

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