EMOTIONAL REGULATION, MY WAY
How to use the worksheet
Strong emotions can arrive quickly and feel intense. Regulation is not about forcing feelings away or expecting yourself to stay calm all the time. It is about noticing what is happening and finding support that helps your nervous system feel safer and more settled, in a way that works for you.
Start by naming the emotions that can feel especially intense. You do not need to choose the perfect word; a few words, a colour, or a simple description is enough. Then notice how emotions show up in your body. You might feel tension, heat, heaviness, restlessness, a change in breathing, or something else. Your signs may differ from one emotion or situation to another.
Think about what tends to increase emotional intensity. This could include tiredness, uncertainty, sensory overload, conflict, change, pressure, or several things together. The prompt is there to help you recognise patterns, not to blame yourself or reduce complicated feelings to one cause.
Next, explore what helps you feel grounded. Movement, steady pressure, quiet, music, or other sensory input may help; some options may feel useful at one time and uncomfortable at another. Consider whether you need space, connection, or a choice between the two when you are upset. There is no single right answer.
Use the final prompts to note what you would like people around you to understand and identify one regulation strategy that may help. You might need others to give you time, use clear words, reduce demands, offer practical help, or wait until you are ready to talk. Choose one small, realistic strategy to keep in mind; it is fine if different situations call for different kinds of support.
Take the worksheet at your own pace. Write as much or as little as you want, draw, use keywords, or come back to it later. You can skip any prompt. If you feel overwhelmed, pause and choose the kind of support that feels safest for you, including reaching out to someone you trust.
Space to Breathe Therapy
