Emotional Regulation at Work
May 02, 2024
Emotional Regulation at Work
Complex Post-Traumatic Stress Disorder (C-PTSD) can be challenging, as it often stems from prolonged and repeated traumatic experiences, such as childhood abuse or neglect. Emotional regulation techniques can be helpful in managing the intense emotions associated with C-PTSD. It’s important to note that these techniques are not a substitute for professional help, and individuals with C-PTSD should seek guidance from mental health professionals.
Below are some emotional regulation techniques that may be beneficial:
Mindfulness and Grounding Techniques:
- Deep Breathing: With a hand on your chest and the other on your stomach, practice diaphragmatic breathing to calm the nervous system. Breathe in through your nose and out through pursed lips. I like to say “smell the flowers; blow out the candle” to maintain breath control and an effective technique.
- Grounding Exercises: Focus on your senses, such as feeling the ground beneath your feet, noticing the colors around you, or listening to soothing sounds. Keep your feet flat on the floor, don’t cross your legs.
- Emotional Expression:
- Journaling: Write down your thoughts and emotions to gain insight into your feelings. Keep a small journal or notebook in your work bag that you can pull out to jot down your thoughts during breaks.
- Artistic Expression: Use art, music, or dance as a means of expressing emotions that may be difficult to verbalize. Plan artistic activities after work to have something to look forward to at the end of your day.
Self-Compassion:
- Positive Affirmations: Develop and repeat positive statements about yourself to counter negative self-talk. Post a few of your most meaningful ones in your office, keep them in your pocket or even tape them onto the back of your work badge. If you carry a small journal, put some in there and highlight them so you can quickly find them when feeling overwhelmed.
- Self-Compassionate Imagery: Keep a photo on your desk of a place that you find comforting, have photos or a screen saver on your phone that evokes feelings of self-compassion.
Establishing Routines:
- Daily Schedule: Create a structured daily routine to provide a sense of stability and predictability. Even when your work doesn’t allow for a structured day, have a routine that you follow before and after work hours.
- Self-Care Rituals: Incorporate regular self-care activities into your routine, such as exercise, healthy meals, and sufficient sleep. Plan a short walk during one of your breaks. Bring healthy, tasty snacks and engage your senses as you eat them.
Mind-Body Connection:
- Yoga and Tai Chi: These practices can help integrate physical and mental well-being. There are some great videos on YouTube if you can’t, or don’t prefer to, attend a class before or after work.
- Progressive Muscle Relaxation (PMR): Tense and then relax different muscle groups to release physical tension. You can do this even while sitting in a chair at your desk. Many guided relaxation methods have you start at your
- feet and work your way up. If you are “stuck in your head” like me, start at the top and work your way down. There is no way that this has to be done; see what works for you.
Interpersonal Connection:
- Social Support: Connect with supportive friends, family, or a therapist. Identify someone who has a calming presence and ask them to take a walk with your during break or to join you for lunch. You don’t have to share every thought and feeling with them, just enjoy their peaceful companionship.
- Boundaries: Learn to set and maintain healthy boundaries in relationships. Be mindful to not overshare with co-workers.
Cognitive Strategies:
- Cognitive Restructuring: Challenge and reframe negative thought patterns. Before emotionally responding to something with words you may regret, take a 90 second pause to allow your anger to dissipate. According to Jill Bolte Taylor, who wrote My Stroke of Insight, “When a person has a reaction to something in their environment, there’s a 90-second chemical process that happens; any remaining emotional response is just the person choosing to stay in that emotional loop.”
- Mindfulness Meditation: Practice non-judgmental awareness of thoughts and feelings. My favorite technique to test my thinking to see if it’s rational is AFROG. As a reminder to use this, keep a small frog handy (any form but not a live one).
Safety Planning:
- Create a Safety Plan: Develop a plan for managing overwhelming emotions, including emergency contacts and coping strategies. If you are comfortable sharing with them, let your boss/supervisor know so that they can support you if you need to engage your plan.
Professional Support:
- Therapy: Consider therapies such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or Eye Movement Desensitization and Reprocessing (EMDR).
Remember, progress may be gradual, and it’s essential to be patient with yourself. Seeking support from professionals who specialize in trauma can provide personalized guidance tailored to your specific needs.
Through my program, Trauma Responsive Career Guidance, I offer a unique combination of trauma and career coaching for individuals diagnosed with Complex PTSD. If you are interested in a free discovery session, you can set up an appointment at https://www.resiliencecareercoaching.com/ .
If you are looking for guidance in overcoming career difficulties, I would be happy to help!
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