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For epilepsy, the goal of treatment is to reduce or cease the uncontrolled bursts of electrical activities – to prevent the “storm.”
The same is true for emotional dysregulation.
Part 3: Mending Under Pressure
As always, here are recommendations and interventions comprised of easy, actionable steps to address emotional dysregulation (presented in chart form):
Week | Theme | Goals | Action Steps (5 min each) |
Week 1 | Recognize & Label Emotions | Notice and record intense feelings and triggers | - Emotion log: Write one time today you felt a strong feeling (anger, worry, frustration). Note what happened and label the emotion (e.g. “I feel angry”). Identifying and naming feelings builds awareness of your patterns. - Mindful check-in: Take 5 minutes to sit quietly and breathe deeply. Notice any thoughts or physical sensations, and gently name any emotion (e.g. “I feel anxious”). This quiet pause (a form of mindfulness) helps you observe feelings without judgment and regain focus. |
Week 2 | Calming & Grounding Techniques | Use quick practices to soothe overwhelming feelings | - Deep breathing: Practice “4-7-8” breathing: inhale slowly for 4 seconds, hold 7 seconds, then exhale for 8 seconds. Repeat 3–5 times. Slow, controlled breaths trigger the body’s relaxation response and help calm stress. - Muscle relaxation: Tense one muscle group (e.g. shoulders or fists) for 5 seconds, then release. Repeat with other muscles (hands, legs). Tensing then relaxing helps release physical tension. |
Week 3 | Challenge Thoughts & Self-Compassion | Reframe negative thoughts and practice self-kindness | - Positive self-talk: When a critical thought arises (like “I can’t do this”), pause and replace it with a gentle one (“I’ll keep trying my best”). Using encouraging, affirming language with yourself can boost confidence and emotional well-being. - Self-compassion break: Spend 5 minutes writing a supportive note to yourself, as if comforting a friend. Acknowledge the challenge (“This is hard”) and add kindness (“but I’m doing my best”). Being gentle with yourself builds resilience and reduces stress. |
Week 4 | Maintain & Reflect | Build healthy habits and celebrate progress | - Daily gratitude: Each evening, write one positive thing you did or are thankful for today. Focusing on good moments (even small ones) can improve mood and resilience. - If-then coping plan: Choose a typical stress trigger (like a big test or busy week). Write: “If I start to feel overwhelmed in [situation], then I will [take 3 deep breaths / go for a 5-min walk].” Having this plan ready to enact will prepare you to respond appropriately in stressful situations. - Quick reflection: After any challenging task or decision, spend 5 minutes noting one thing you learned or a small success. Recognizing that you took action (even if imperfectly) builds confidence and reinforces that moving forward is a win. |
Remember: Regulation isn’t about not being human and attempting to ignore your emotions – you will experience emotions just like everyone else.
It’s about having the psychological tools to control the sparks and prevent the emotional storm.
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