Understanding Self-Regulation

u003colu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/what-is-post-traumatic-stress/u0022u003ePTSD Part 1: What is PTSD? u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/how-ptsd-develops/u0022u003ePTSD Part 2: How Post-Traumatic Stress Can Lead to PTSDu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/trauma-in-brain/u0022u003ePTSD Part 3: Trauma in the Brainu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/self-regulation/u0022u003ePTSD Part 4: Understanding Self-Regulationu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/coping-skills-ptsd/u0022u003ePTSD Part 5: Developing Coping Strategiesu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/post-traumatic-growth/u0022u003ePTSD Part 6: Understanding Post-Traumatic Growthu003c/au003eu003c/liu003ernu003c/olu003e

u003ch5u003eWorksheets/Lessons:u003c/h5u003ernDuring this workshop, there will be a series of lessons with accompanying exercises that you will be able to u003ca href=u0022https://recovery.force.com/app/s/login/?ec=302u0026amp;startURL=%2Fapp%2Fs%2Fu0022 target=u0022_blanku0022 rel=u0022noopener external nofollowu0022u003eaccess through our recovery portal, Swellu003c/au003e.rnu003ch5u003eu003cstrongu003eArticles:u003c/strongu003eu003c/h5u003ernu003culu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/ptsd/#Types_of_PTSD_Related_Conditionsu0022u003eTypes of PTSD u0026amp; Related Conditionsu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/ptsd/ptsd-statistics/u0022u003ePrevalence of PTSD in Men and Womenu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/ptsd/what-does-ptsd-feel-like/u0022u003eWhat Does PTSD Feel Like?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/ptsd/ptsd-myths/u0022u003e8 Common Myths About PTSDu003c/au003eu003c/liu003ernu003c/ulu003ernu003ch5u003eVideos/Webinars:u003c/h5u003ernu003culu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/professionals/webinars/critical-events-stress-management/u0022u003eCritical Events and Stress Managementu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/professionals/webinars/secondary-trauma-vs-vicarious/u0022u003eWhat is Secondary Trauma u0026amp; Vicarious Trauma?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/coping-with-trauma/u0022u003eCoping with Traumau003c/au003eu003c/liu003ernu003c/ulu003e

u003ch3u003eUnderstanding Self-Regulationu003c/h3u003ernu003cemu003eThis lesson will focus on self regulation.u003c/emu003ernrnWhat is self-regulation? Self-regulation is the act of regulating, reducing and resolving our dysregulation through our own decision, skill and willpower. It is also controlling one’s behavior, thoughts and emotions while identifying long term goals and the ability to manage disruptive emotions and impulses.rnrnu003cstrongu003eSelf-regulation versus self-control.u003c/strongu003ernrnSelf-regulation is reducing the frequency of strong impulses by managing stress, load and recovery. It is also the ability to monitor or manage your thoughts, emotions and behaviors in ways that are acceptable and produce positive results.rnrnOn the other hand, self-control is inhibiting the strong impulses. It is also control of one’s emotions, desires or actions by one’s own will.rnrnu003cstrongu003eHow is self-regulation developed?u003c/strongu003ernrnSelf-regulation begins when we are children and follows us into adulthood. As we mature, our self-regulation keeps us from reverting back to childhood behaviors. Children develop self-regulation through warm, understanding, compassionate and responsive relationships. They also develop it by watching and emulating the adults around them. If an adult is lacking self regulation, they may suffer from lack of self-esteem, self-confidence and self-love. It may also cause them to mask their feelings of anxiety, depression or PTSD as anger or frustration.rnrnu003cstrongu003eWhy is self-regulation important?u003c/strongu003ernrnSelf-regulation is essential to trauma therapy because virtually all survivors deal with ongoing emotional reactions to things that remind them of the past, such as triggers and secondary alerts. And with the increased vulnerability to stress, that usually follows trauma.rnTrauma shocks all systems. u003cemu003eu003cstrongu003eThese include the following:u003c/strongu003eu003c/emu003ernu003culu003ern tu003cliu003eu003cstrongu003eCognitive:u003c/strongu003e Trauma affects the ability to process thoughts and make good judgmentsu003c/liu003ern tu003cliu003eu003cstrongu003ePhysical:u003c/strongu003e Trauma affects our muscles, joints, metabolism, temperature, sleep, immune system, etc..u003c/liu003ern tu003cliu003eu003cstrongu003eSpiritual:u003c/strongu003e Trauma affects our world view, our understanding and meaning of life, society and the world.u003c/liu003ern tu003cliu003eu003cstrongu003eSocial:u003c/strongu003e Trauma affects relationships with spouses, family, friends, colleagues and strangers.u003c/liu003ernu003c/ulu003ernAn individual self-regulation system after trauma plays out in two opposite ways. Some survivors are prone to hyperarousal, which is like carrying an invisible volcano inside, stoked with easily triggered anger, panic or anxiety. Other survivors are prone to the opposite, hypoarousal, which is characterized by numbness and withdrawal. Unresolved trauma causes a person to respond with excessive fight, flight and/or freeze response in relation to their current situation.rnrnu003cstrongu003eWhat happens if we do not learn how to self regulate?u003c/strongu003ernrnu003cstrongu003eWe may develop any of the following:u003c/strongu003e anger, aggression, anxiety, withdrawal and or isolation, difficulty developing and maintaining relationships, substance abuse and addiction. Other addictions may include gambling, sex, shopping, food. Job dissatisfaction and lack of general well-being, which may lead to suicidal ideation or attempts.rnrnu003cstrongu003eEffective strategies for self regulation:u003c/strongu003e mindfulness, which could include eating, breathing and walking. Cognitive reappraisal. Breathing exercises. Eating healthy, drinking lots of water and limiting alcohol consumption. Using self-hypnosis to reduce your stress level and remain calm. Exercising regularly. Sleeping seven to eight hours a night. Making time for fun outside of work. Laughing more often. Spending healthy time alone and managing your work life balance.rnIn the next lesson we will discuss coping skills.rnrnThank you for choosing The Recovery Village. If you or a loved one are struggling with mental health or substance abuse and would like to find out more about the programs we offer, please reach out to us directly at u003ca href=u0022tel:855-387-3291u0022u003e855-387-3291u003c/au003e.