Emotional Regulation: What It Is and How to Improve It
EQLast updated: July 10, 2025
What is emotional regulation?
Emotional regulation is the ability to influence which emotions you have, when you have them, and how you express them. It is not the suppression of emotion, research consistently shows that suppression backfires, increasing physiological arousal while masking external expression. Effective emotional regulation involves strategies like cognitive reappraisal (changing how you think about a situation), attention deployment (choosing what to focus on), and expressive flexibility (choosing when and how to express emotions).
Strategies for emotional regulation
| Strategy | Description | Evidence |
|---|---|---|
| Cognitive reappraisal | Reframe the meaning of a situation | Strong, reduces distress, preserves social function |
| Mindfulness | Observe emotions without judgment | Strong, reduces reactivity |
| Problem-solving | Address the source of the emotion | Strong when applicable |
| Expressive writing | Write about emotional experiences | Moderate, reduces rumination |
| Social support | Sharing with trusted others | Strong, particularly for acute stress |
| Suppression | Hiding emotional expression | Weak/harmful, increases arousal |
| Rumination | Repetitively analyzing problems | Harmful, increases depression risk |
Why does emotional regulation matter?
Poor emotional regulation is a transdiagnostic factor, it underlies many mental health conditions including depression, anxiety, borderline personality disorder, and substance use disorders. Strong emotional regulation is associated with:
- Better relationship quality
- Higher professional performance
- Lower rates of anxiety and depression
- Greater resilience after setbacks
- Higher subjective wellbeing
Can emotional regulation be learned?
Yes, it is one of the most trainable emotional intelligence skills. Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), and mindfulness-based interventions all include explicit emotional regulation modules with strong evidence.
Frequently Asked Questions
Is emotional regulation the same as emotional intelligence?
Emotional regulation is one component of EQ (specifically, emotion management). EQ also includes emotion perception, understanding, and social awareness.
Does suppressing emotions cause harm?
Yes. Suppression (hiding expression) increases cardiovascular arousal, impairs memory for events, reduces social connection, and is associated with worse mental health outcomes over time.
Test Your EQ
Take our free EQ test to explore your emotional intelligence across empathy, self-awareness, regulation, and social skills. For entertainment only.