Self-regulation refers to our ability to understand and manage our behaviour and reactions. Self-regulation skills begin developing in infancy and continue to develop into adulthood. Self-regulation supports our ability to handle intense emotions, control impulses, manage physiological symptoms (e.g., rapid breathing), focus and maintain our attention, and makes our emotions less overwhelming. It is important to remember that self-regulation is a skill, meaning that with practice we can continue to strengthen and improve our self-regulation overtime!
Self-regulation can be particularly challenging for individuals with a history of trauma or certain diagnoses such as attention-deficit/hyperactivity disorder (ADHD), autism spectrum disorder, depression, dementia, and oppositional defiant disorder.
Whether you are needing support for self-regulation or want to support your child, developing a safe space to regulate is a helpful first step.
Creating a safe space to regulate, often referred to as a regulation station or calm corner, promotes our ability to quickly and accuracy identify our emotions, strengthens our understanding of our emotions and experiences, supports the use of effective coping strategies, and reduces the negative impact of emotional dysregulation on vocational, academic, or other aspects of functioning. Additionally, these spaces can be adapted to suit a range of environments such as workplaces and classrooms.
Creating this space involves ensuring that the space is safe, comfortable, and accessible, identifying your warning signs, gathering tools that support you to identify how you are feeling, and resources to promote the use of effective (adaptive) coping strategies.
Ensure that the space is safe, comfortable, and accessible – This can be done by considering the sensory and other important information within your environment. Consider the noise level in this space, lighting, smells, physical comfort, and accessibility. Think about what you would like to add to make the space calming and your own, such as setting up fairy lights, soft cushions, weighted toys or blankets, fidgets, music, or your favourite room spray or scented candle. It is important that your space is somewhere you will want to go when you are feeling dysregulated.
Identify your warning signs – How will you know when to use your safe space? Do you find yourself becoming quiet? Or maybe you notice your body becoming tense? What changes do you notice in your mind, body, and behaviour that let you know you need a moment to self-regulate? Take the time to reflect on these warning signs, as knowing when you use your space will improve self-regulation.
Identify how you are feeling – Support emotional recognition through accurate identification and description of your emotions. You might choose to have some notepads, reflection worksheets, colouring pages, books, mood charts, or other resources in your space to help you identify how you are feeling in the moment.
Promote the use of effective (adaptive) coping strategies – Coping strategies are the skills and techniques that we use in our everyday lives to manage stress and cope with difficult situations. Ensuring you have the necessary resources in your space to effectively engage in these strategies is an important component of developing your space. This may look like including visual guides for a range of breathing, grounding, or other mindfulness techniques, a worry jar to place your thoughts into, colouring pages, and sensory toys.
If you or your child are experiencing difficulties with self-regulation and would like a helping hand, feel free to reach out to the caring team at Breakfree Psychology Services at 0479 149 277 or submit an online enquiry.