Mental Well Being

Emotional Regulation: 5 Easy Exercises To Help Regulate Your Emotions

Regular activity has a positive effect on the body. Our emotional and mental well-being is greatly enhanced when we exercise for several reasons. First of all, getting fit puts you in the right frame of mind for life’s day-to-day situations. When you put a focus on your health, it creates a positive state of mind. But that’s not all! Exercise also has these benefits:  

• Reduces stress  
• Improves mood   
• Boosts metabolism   
• Improves circulation   
• Strengthens the heart  
• Helps maintain weight   
• Improves physical function  
• Stimulates cognitive function  
• Enhances the immune system   
• Lowers risk of Alzheimer’s disease  
• Boosts confidence and self-esteem   
• Promotes the growth and maintenance of brain cells  
• Aids the quality of sleep and reduces the risk of insomnia   
• Reduces the risk of stroke, high blood pressure and heart disease  

So, let’s talk about ways to get you into a better state of mind.  

5 Easy Exercises For Emotional Regulation 

One of the most natural ways to combat stress is with exercise. When we are active, our bodies release endorphins, which help put us in a positive frame of mind. There are many ways to get moving and regulate your emotions. Here are five easy exercises that can get you looking at the glass as half full:  

1. Deep Breathing

Using your breathing in a controlled way can reduce stress in ways you never thought possible. By focusing on inhaling and exhaling, you can reset your mind and ease emotional distress. Try this easy deep breathing exercise the next time you are feeling anxious:  

• Sit or lie down in a comfortable position.  
• Close your eyes  
• Take a deep breath through your nose as you count to four.  
• Hold your breath for a count of four.  
• Exhale slowly through your mouth for a count of four.  
• Repeat this deep breathing exercise for a few minutes to help calm your mind and reduce stress and anxiety.  

2. Walking

You don’t have to run a marathon or hike steep terrain to soothe tension. Just go for a walk! This is one of the easiest strategies for emotional regulation. A brisk walk will help your body release endorphins and boost your mood. Being outdoors can positively stimulate your mind. Going for a 20-minute walk while taking in your surroundings will bring a wealth of calm to your mind and body. Focus on your steps and breathing, and don’t forget to stop and smell the roses!  

3. Yoga

If you haven’t tried yoga yet, what are you waiting for? It’s a great way to regulate your emotions. Anybody can do it, and you won’t believe how you feel during and after. Yoga takes stretching to a new level by mixing physical postures, mindfulness, and deep breathing. Start with a few simple poses and feel the stress release! Your body and your mind will thank you. Great poses for beginners:  

• Downward Dog  
• Child’s Pose  
• Tree Pose  

4. Stretching

A good stretch does wonders for the body and the mind. Stress tends to do a number on the neck, shoulders, and back. Have you ever suddenly realized you were pulling your shoulders up and tensing the muscles in a stressful situation? Gently stretching relieves tension in tight muscles and relieves stress.   

5. Meditation

Practicing meditation takes some practice, but the ways it can help you regulate your emotions can be incredible. It’s not easy to sit still and set your focus on your inner self. Meditating can make you more aware of your emotions and create a sense of peace. But by following these points, you can get into a meditative state of mind and relieve anxiety:  

• Find a quiet space to sit or lie down.  
• Close your eyes   
• Focus on your breath  
• Saying a soothing word or phrase over and over can help you focus, or you can also try a guided meditation.  

Remember that everyone is different. What works for your best friend may not work for you. Consistency is key, so use exercises to help regulate your emotions that you are comfortable with to make them part of your daily routine.   

If you have health issues, talk to your doctor before you start an exercise program. Also, it is important to note that if you feel that stress is overwhelming you, speak to a mental health professional for guidance and support. 

 

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