Running head: SELF-REGULATION

Emotional Self-Regulation and Cognitive-Behavioural Therapy Amanda Waters University of Calgary

Running head: SELF-REGULATION

Emotional Self-Regulation and Cognitive-Behaviour Therapy Emotional Self-Regulation can be a vital part of psychological well being, especially when one considers the power our emotions can have over our impulses (Szasz, Szentagotai, & Hofmann, 2010). Behavioural and cognitive-behaviour therapists have helped clients to obtain self-regulation through many different strategies including challenging dysfunctional thinking, goal setting, and relaxation exercises. This paper will explore how the theories behind behaviour and cognitive-behaviour therapy help clients reach their goals and will provide specific examples of techniques that have been proven effective. Understanding Self-Regulation from a Behavioural and Cognitive Behavioural View There are many different views of what makes a person well self-regulated versus poorly self-regulated. Behaviour and Cognitive-Behaviour therapies (CBT) function with the understanding that that the root of psychological disorders, including a lack of selfregulation, is at least partly due to dysfunctional thinking that influences emotions and behaviours (Boekaerts, Pintrich, & Zeidner, 2005; Wilson, 2011). Dysfunctional thinking refers to thoughts that are maladaptive or do not accurately reflect a situation that may lead to an inappropriate or maladaptive reaction. According to Szasz, Szentagotai, and Hofmann (2010), in order to self-regulate emotions one must learn to modulate emotional intensity, duration, and expression in order to respond appropriately to environmental demands. In other words, self-regulation involves adjusting ones reactions, despite being emotionally charged, to stay on track in what could be a difficult situation (Carver & Scheier, 2011). A CBT therapist will help a client become more selfregulated by pointing out the clients dysfunctional thinking and suggesting more

Running head: SELF-REGULATION adaptive modes of thinking (Miller, 2006). This method has been proven effective over many years and can be applied to many different self-regulation problems including, but

not limited to: Anger, addiction, eating disorders, anxiety, panic, and impulsivity (Miller, 2006; Samoilov & Goldfried, 2000, Wilson, 2011). By replacing dysfunctional thinking with more adaptive thought patterns, the client is learning to contain or manage emotional arousal to help prevent an over-reaction (Samoilov & Goldfried, 2000). Furthermore, CBT therapists help the client to identify emotionally charged thoughts and identify how they are connected to maladaptive emotions and behaviour. Over time the client will be able to identify these thoughts on his or her own and gage his or her emotions and reactions to certain hot situations (Coombs, Coleman, & Jones, 2002). Strategies for Helping Clients to Become Self-Regulated As previously mentioned, CBT therapists view dysfunctional thinking as the main culprit for a lack of self-regulation. One way that clinicians can help clients gain better control over their thinking is by practicing cognitive restructuring, which means altering maladaptive thinking to better, healthier thought patterns (Samoilov & Goldfried, 2000; Wilson, 2005). Cognitive restructuring involves identifying client thoughts in problem situations, learning new and healthier thoughts, shifting problem thoughts to healthier thoughts, and finally using positive self-reinforcement (Cormier, Nurius, & Osborn, 2009). To practice restructuring techniques, therapists may have their clients re-visit a troubling situation from their past and examine what parts could have gone differently had they challenged any maladaptive thoughts. This technique is referred to as guided imagery (Wilson, 2009). For example, the therapist may have the client consider a time where he had a panic attack that resulted in the client thinking he was going to die. The

Running head: SELF-REGULATION therapist may ask the client whether or not he has ever died during a panic attack

(obviously not), and encourage the client to use that knowledge as a reminder that he will survive the next time he feels a panic attack come on. Another method for increasing self-regulation and practicing restructuring thoughts, is to encourage the client to practice self-monitoring by writing down their thoughts (Cormier, Nurius, & Osbor, 2009). For example, if a client is focusing on regulating anger, the therapist may have him write down what he is thinking every time he feels himself getting angry. Next the client would examine the situation more closely and write down what he is feeling followed by a more adaptive thought that better fits the situation and that will help calm him down (Cormier, Nurius, & Osborn, 2009; Wilson, 2011). Doing this activity can help clients better understand patterns of behaviours and identify triggers which will lead to better awareness of when he or she is escalating. Monitoring thoughts and challenging thoughts can take time and practice for clients and it may be a good idea for therapists to have the client start slow by helping the client identify thoughts and eventually having the client do it on their own (Cormier, Nurius, & Osborn, 2009). Finally, Wilson (2011) encourages the use of relaxation exercises such as progressive muscle relaxation and/or deep breathing to help regulate emotions. These exercises help clients to feel the difference between tension and relaxation and later identify when he or she is becoming emotionally triggered (Chen et al., 2009). Cormier, Nurius, and Osborn (2009) also explain that by incorporating deep breathing into activities of daily life, clients will have a better balance of their sympathetic and parasympathetic nervous systems, meaning that the heart rate will slow back to normal

Running head: SELF-REGULATION and the body will move away from a stress reaction which will help the client to feel calmer. This practice will help clients to feel more regulated by increasing selfawareness and encouraging the body to slow down its processes. This is also a method

that clients can use when they are feeling activated or several times throughout the day to help keep them on track. CONCLUSION In conclusion, helping a client achieve self-regulation can greatly increase their quality of life. Doing so can take time and practice however, there are many rewards that come with it. Its also important for therapists to have a good understanding of selfregulation techniques because they can be applied to numerous situations and serve many different clients.

Running head: SELF-REGULATION References Boekaerts, M., Pintrich, P., & Zeidner, M. (2005). Self-regulation: An introductory overview. In M. Boekaerts, P. Pintrich & M. Zeidner (Eds.), Handbook of selfregulation (pp. 13-35). San Diego. CA: Elsevier Academic Press.

Carver, C., & Scheier, M. (2011). Self regulation of action and affect. In K. Vohs, & R. Baumeister (Eds.), Handbook of self-regulation (2nd ed., pp. 3-21). New York, NY: The Guilford Press. Chen, W., Chu, H., Lu, R., Chou, Y., Chen, C., Chang, Y., OBrien, A., & Chou, K. (2009). Efficacy of progressive muscle relaxation training in reducing anxiety in patients with acute schizophrenia. Journal of Clinical Nursing, 15, 2187-2196. doi:10.11111/j.1365-2702.2008.02773.x

Coombs, M., Coleman, D., & Jones, E. (2002). Working with feelings: The importance of emotion in both cognitive-behavioral and interpersonal therapy in the NIMH treatment of depression collaboration research program. Psychotherapy: Theory, Research, Practice, Training, 39, 233-244. doi: 10.1037/0033-3204.39.3.233

Cormier, S., Nurius, P., & Osborn, C. (2009). Interviewing and change strategies for helpers: Fundamental skills and cognitive-behavioral interventions (6th ed.). Belmont, CA: Brooks/Cole Cengage Learning.

Miller, M. (2006). Adult development, learning, and insight through psychotherapy: The cultivation of change and transformation. In C. Hoare (Ed.), Handbook of adult development and learning (pp. 219-239). New York, NY: Oxford University Press.

Running head: SELF-REGULATION Samoilov, A., & Goldfried, M. (2000). Role of emotion in cognitive-behavior therapy. American Psychological Association, 7, 373-385.

Szasz, P., Szentagotai, A., & Hofmann, S. (2010). The effect of emotion regulation strategies on anger. Behaviour Research and Therapy, 49, 114-119. doi: 10.1016/j.brat.2010.11.011

Wilson, G., Terence. (2011). Behavior therapy. In R. Corsini, & D. Wedding (Eds.), Current psychotherapies (9th ed., pp. 235-275). Belmont, CA: Brooks/Cole Cengage Learning.