Ep: 154: How To Regulate Your Emotions & Find Balance When Feeling Emotionally Overwhelmed

Diary of An Empath by Keresse Thompson, LCSW

In this episode, Keresse Thompson discusses emotional dysregulation and provides tools and strategies for managing it. She explains the concept of the window of tolerance and how stress can affect our ability to regulate our emotions. Keresse also explores the causes of emotional dysregulation, including past trauma and biological factors. She emphasizes the importance of finding balance and effective communication in relationships. Keresse offers tips for managing emotions in the moment, such as using the dive reflex and practicing mindfulness. She encourages listeners to seek therapy and resources like dialectical behavioral therapy (DBT) for further support.

Takeaways

Emotional dysregulation can occur in response to stress and can be experienced by anyone, not just those with a personality disorder.

The window of tolerance refers to our ability to handle stress and stay regulated. When our baseline stress level is high, our window of tolerance narrows, making it easier to become dysregulated.

Past trauma and biological factors, such as epigenetics, can contribute to emotional dysregulation.

Finding balance and effective communication is key to managing emotions and maintaining healthy relationships.

Tools for managing emotions in the moment include the dive reflex, paced breathing, muscle relaxation, and meditation.

Therapy, particularly dialectical behavioral therapy (DBT), can be helpful for learning emotional regulation skills.

Chapters

00:00Introduction

03:16The Window of Tolerance: How Stress Affects Emotional Regulation

05:36Causes of Emotional Dysregulation: Trauma and Biological Factors

08:26Finding Balance: Effective Communication and Emotional Regulation

13:55Seeking Support: Therapy and DBT for Emotional Regulation

21:55Conclusion

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