Self- Regulation
Self -regulation is the ability to monitor and manage your energy states, emotions, thoughts, and behaviors in ways that are acceptable and produce positive results such as well-being, positive social relationships, and learning.
Self-regulation is an important ability to be able to understand and manage your actions and reactions to feelings and things happening around you.
It includes being able to:
- regulate reactions to emotions like frustration or excitement
- calm down after something exciting or upsetting
- focus on a task
- refocus attention on a new task
- control impulses
- learn behavior that helps you get along with other people.
Our regulation is highly impacted by our physiological state (based on nutrition, rest, and safety). It is further impacted by our emotions, our cognitive processes and the environment around us, including sensory stimuli and task demands. The more complex the demands are, the more difficult it is for one to regulate themselves independently.
Energy States
One's energy state refers to a measure of one's energy level and physiological state/ needs at any given moment. (i.e. are we hungry, thirsty, tired, rested, or with a full bladder, etc.) Our energy state is closely related to our sensory systems and can be changed by managing physiological needs and providing sensory input or elimination.
Remember, each person has a unique set of sensory preferences. What works for one person, may not work equally or at all for another.
Think of what soothes you (down regulating), and what increases your state of arousal (up regulating).
Provide your child with many opportunities to trial different items in order to manipulate one's regulative state. See what helps and what does not.
Help your child build their own regulation "tool box". Support then in learning about what works for them.
Calming or activating different sensory systems can help to change the alertness levels or energy states of our body.
Gustatory /Taste
- try cold or warm treats
- sour
- crunchy
Auditory/Hear
- music can be calming or exciting
- try soft sounds vs. silence
Olfactory/Smell
- trial different smells (cookies vs. flowers)
Tactile/Touch
- hugs or backrubs
- soft clothing or a special blanket
Vestibular/movement
- swinging or rocking
- jumping
Visual/sight
- what type of lighting do you prefer
- do you benefit from a tidy space with less visual distractions?
Proprioception/sense of body in space
- yoga
- trampoline
- wall push-ups
Emotions
Emotions play a big role in our ability to self-regulate. It takes a great deal of practice and many opportunities in order to learn about how our unique body reacts during different emotions, and which "tools" or strategies may help us in different settings.
When children are learning about emotions they depend on adults around them to support their understanding, and perceptions surrounding emotional expression.
Children do best when adults co-regulate with them while they learn strategies for managing emotions.
Social Emotional learning is a building block for developing self-confidence, self-management, resilience, social awareness, relationships, and a growth "I can" mindset. It is a basis for empowering kindness, respect, and responsibility.
What we need to know:
All feelings are OKAY and should be expressed.
Children learn to manage their emotions by experiencing them. Children need a calm adult to help support them and problem solve during big emotions. (called Co-Regulation)
The first step is to name or label feelings.
Thoughts - A Growth Mindset
Interest and motivation are big factors when we consider our thoughts towards completing tasks and/or the expectations placed upon us. At school for example, if a task is perceived as "not interesting" or "too hard", our thoughts alone can decrease our bodies ability to maintain an appropriate level of regulation necessary to "do out best' or to even participate. When we adopt a growth mindset, we know that "We can indeed do hard things" and "We can always try our best".
What happens in the brain when you adopt a growth mindset to develop a new skill or habit?
Your Fantastic Elastic Brain
Additional Resources
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