Self Regulation Worksheets

What is self regulation?

Self regulation is the broad psychological process of recognizing and controlling cognitions, affect, and behavior in a way that is context-appropriate. It comprises many skills and is essential for all aspects of effective daily functioning, including positive relationships, completing work to deadlines, and maintaining physical health.

Children begin to learn to self regulate in early childhood and continue to develop these skills throughout the lifespan. For example, infants eventually learn to self-soothe and go to sleep without the help of their attachment figure. Slightly older children will learn not to hit others when frustrated, delay gratification for larger rewards, or wait their turn even if they feel impatient.

Social-emotional learning involves growing one's understanding of emotions and consequences and facilitating skills such as emotional regulation, persistence, and self-control. It also includes learning to cope with challenges, dispel negative thoughts, manage frustration or intense emotions, and practice behaviors that contribute to positive outcomes.

According to Bandura's social cognitive theory, self regulation operates through three key subfunctions. Initially, individuals self-monitor to understand the effects of their behavior. Next, that behavior is evaluated against personal standards and contextual factors. Finally, this culminates in affective self-reactions or feelings about the behavior (e.g., guilt). These create anticipatory self-sanctions that guide subsequent behavior (Bandura, 1991).

What are Self Regulation Worksheets?

Self Regulation Worksheets are a versatile resource designed to assist you in helping clients implement self regulation strategies. Our worksheet has been formulated using dialectical behavioral therapy (DBT) principles. DBT provides structured approach to social emotional learning, emphasizing skills like opposite action (individuals learn to act in ways opposite to their emotional response), emotional regulation, and interpersonal effectiveness.

The Self Regulation Worksheet also draws on the specific emotion regulation skills that make up the adaptive coping with emotions (ACE) model (Berking & Whitley, 2014). These include:

1. Conscious awareness of emotions: Developing conscious awareness of emotions and acknowledging their presence without judgment.
2. Identification and labeling: The ability to identify and correctly label emotions, providing the language for emotional experiences.
3. Understanding emotional triggers: The skill of identifying the causes and maintaining factors of present emotions and gaining insight into emotional patterns.
4. Active modification: Actively and adaptively modifying feelings to navigate difficult emotions effectively.
5. Acceptance and tolerance: The ability to accept, tolerate, and not act upon undesired emotions when changing them is not feasible, fostering emotional resilience.
6. Approaching triggering situations: Building the resilience to confront situations likely to trigger negative emotions, aligning actions with personal goals.
7. Effective self-support: Providing effective self-support when coping with challenging emotions, fostering a sense of emotional safety and control.

How to use this Self Regulation Worksheet

Follow these steps to guide clients through understanding and feeling emotions effectively:

Step 1: Download the worksheet

You can get the free printable worksheet by clicking "Download." Alternatively, you can click "Use template" to access it on the Carepatron platform, where you can customize it to fit your and your client's needs.

Step 2: Explore different emotions

Instruct the client to use the emotional awareness section to identify the primary emotions they experience in response to life events. Then, they can use the cognitive awareness section to identify the thought patterns associated with these feelings.

Step 3: Develop regulation strategies

Instruct the client to complete the behavioral regulation section to recognize patterns of behavior associated with strong emotions. Support them in identifying alternative, helpful behaviors and coping strategies to enhance interpersonal effectiveness.

Step 4: Reflect

Help the client reflect on positive events and achievements. They should also set long-term and short-term goals to continually practice and improve emotion regulation.

Step 5: Practice consistently

Complete the worksheet regularly with your client throughout the therapeutic timeline. This will help them adapt and grow their emotional regulation skills over time.

Benefits of using Self Regulation Worksheets

Self Regulation Worksheets offer many benefits to professionals and their clients, from enhancing emotional intelligence to fostering resilience and enriching interpersonal connections. Here are some of the key advantages:

Enhanced emotional well-being

These worksheets improve self-awareness, which provides a foundation for better emotional management. This fosters a sense of balance and well-being in the face of life's challenges.

Increased resilience

Strengthening self regulation equips individuals to bounce back more effectively from setbacks. By identifying coping strategies, clients can enhance their resilience in adversity.

Enhanced decision-making

Improved self regulation positively influences decision-making processes, allowing individuals to make choices with greater clarity and consideration of long-term consequences.

Nurturing attention and focus

Using the worksheet to enhance regulation skills helps individuals become better equipped to set and pursue goals. This activity helps them stay focused and persist in facing challenges, ultimately increasing the likelihood of success.

Fostering positive emotions

Emotion regulation skills are pivotal in cultivating positive emotions and influencing well-being. Understanding their emotional landscape empowers clients to experience joy, gratitude, and contentment more frequently.

Other useful resources

At Carepatron, we're all about supporting your client's journey to emotional well-being. In addition to the Self Regulation Worksheet, we offer additional resources to enhance your therapeutic process. Check them out below:

• Emotional Regulation Worksheets: Dive deeper into emotional regulation with our comprehensive worksheets. Explore diverse exercises to strengthen the client's emotional awareness and regulation skills.
• Emotion Regulation DBT Worksheets: Harness the power of dialectical behavior therapy (DBT) with our specialized worksheets. These resources provide practical tools and techniques rooted in DBT principles for effective emotion regulation.
• Emotion Regulation Questionnaire: Gain insights into your clients' emotional regulation abilities with this questionnaire. This resource is designed to help you assess and understand their current emotional regulation practices, paving the way for targeted intervention.

References

Bandura, A. (1991). Social cognitive theory of self-regulation. Organizational Behavior and Human Decision Processes, 50(2), 248–287. https://doi.org/10.1016/0749-5978(91)90022-L

Berking, M., & Whitley, B. (2014). The adaptive coping with emotions model (ACE model). Affect Regulation Training, 19–29. https://doi.org/10.1007/978-1-4939-1022-9_3