The Importance of Emotional Regulation for Young Adults
Between work, school, and social activities, most young adults deal with a fair amount of emotional turbulence. All this, at a time when they must make decisions that will affect their lives for years to come. Needless to say, many people in this age group need support while they work simultaneously to stabilize their emotional state and move forward on the path to independence.
When a young adult has strong emotional regulation skills, they are more able to manage stress, make healthy decisions, and build lasting relationships. But building those skills isn’t something that can happen with a snap of the fingers. If you, or a loved one, are looking for guidance in this area of mental health, our specialists would love to talk more with you about what’s going on.
What Is Emotional Regulation and Why Does It Matter?
Many people misunderstand emotional regulation as a trait you either are or are not born with. Instead, it is a set of developed and intentional skills that can be learned at any age.
Put simply, emotional regulation is the ability to react to life events in ways that align with one’s own goals and values. When emotional regulation is strong, a person is able to respond in healthy and intelligent–rather than impulsive–ways.
Outside of the obvious benefits, like emotional stability, strong relationships, and smart decision-making, there are other positive outcomes that a person with emotional regulation can expect. For example, there are certain physical health advantages that come with regulation. This skill can impact everything from blood pressure to gut health, inflammation, and cardiovascular protection.
How Does This Issue Affect Young Adults?
Add up all of the big life happenings, the pending decisions to be made, and the fact that the brain is still maturing during young adulthood–and it’s no wonder emotional regulation can sometimes be an issue. Generally speaking, young adulthood is a time of major physical, social, and emotional transformation. When a person in this age group struggles to regulate their emotions, these important areas may suffer:
- Professional and/or academic life
- Impulse control
- Self-esteem
- Interpersonal relationships
- Substance use
Thankfully, there are skills and resources that can be used to help a young adult learn to regulate their emotions. But, how do you know when it’s time to ask for help?
Warning Signs of Emotional Dysregulation
Emotional dysregulation occurs when a person’s emotional reactions are disproportionate to the circumstances. Sometimes, this looks like impulsive decision-making, other times, it manifests as mood swings or difficulty returning to one’s emotional baseline. Regardless of how symptoms manifest, emotional dysregulation can make it difficult to get through even a normal day.
If you notice any of these warning signs, it’s probably time to seek help:
- Emotional dissociation or shutting down when overwhelmed
- Ongoing irritability throughout the day
- Frequent loss of temper
- Feeling out of control
- Finding it difficult to accomplish daily tasks
- Risky behaviors like substance abuse or reckless driving
- Feelings of regret for things said or done when upset
- Increasing feelings of self-negativity
Thankfully, there are ways to take back control–no matter how intense the situation has become. As always, asking for help is the first step.
Common Strategies
Emotional dysregulation affects between 5% and 10% of the population. Risk factors include co-occurring mental health conditions like depression or anxiety, brain injuries, trauma, and neurodevelopmental conditions like autism or ADHD. That said, there are skills and coping strategies that can make it easier to achieve emotional regulation despite co-occurring conditions.
Taking Care of Physical Health
Emotional dysregulation can affect one’s physical health. Conversely, taking care of your physical health can have a positive effect on your efforts to emotionally regulate. Experts in this field recommend limiting harmful substances, eating balanced meals, getting enough sleep, and exercising regularly.
Breathwork Exercises
Deep breathing can have a positive effect on one’s emotional state. Additionally, strategies like cyclical breathing and 4-7-8 breathing can also be effective, especially in cases where anxiety plays a role in emotional dysregulation.
Opposite Action
In moments of intense emotional feelings, it can help to practice Opposite Action, or the act of doing the opposite of whatever your emotions are urging you to do. For example, instead of isolating, you would intentionally engage with others until the emotions pass. Or, you might choose to speak quietly and calmly when you feel like shouting.
Progressive Muscle Relaxation
Progressive Muscle Relaxation, or PMR, is a proven way to reduce stress, anxiety, and depression. It involves systematically tensing and relaxing your muscles, starting from your feet and working all the way up to your face.
Increasing Distress Tolerance
In an effort to improve your ability to handle discomfort and distress, you might try a range of techniques designed to increase your distress tolerance. This may include taking a cold shower, working out vigorously, or trying paced breathing techniques.
Any one of these strategies may have a positive effect on your emotional state. We recommend trying them at home and reaching out to a mental health professional if you need more support and guidance.
How Therapy Can Help
Even when the strategies above make a positive impact, it can be helpful to have someone to talk to or additional support during difficult times. At Neal Psychological Specialists, we have several team members who specialize in young adult therapy and can help you or your loved one find greater health and happiness.
For emotional regulation issues, we typically recommend Dialectical Behavior Therapy. This method is proven to help individuals hit pause on their emotions long enough to label what’s going on and choose healthier responses. Cognitive Behavioral Therapy and traditional talk therapy can also make a positive impact.
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These are our therapists who are experienced in working with Young Adults Support.
