Socrates, a famous Greek philosopher once said, “The Unexamined life is not worth living.”

For people with CPTSD or PTSD, this is our key for a brand new life.

Our body reactions have altered, and the first step to getting back into a balanced state is to observe what we are thinking, feeling, and doing when we get into our triggered states. If we take notes on it, we can create a list of topics to chip away at the walls of the prison our lives have become.
The quote “Knowing the problem is the first step to solving the problem” is often attributed to Albert Einstein. He famously said that if given an hour to solve a problem, he would spend 55 minutes defining the problem and only 5 minutes finding the solution, highlighting the importance of thoroughly understanding the issue before attempting to solve it.

Here is one component of our problem.

1.1 Understanding Emotional Regulation: What It Is and Why It Matters

So, let’s talk about emotional regulation—this nifty little skill that really helps us navigate the ups and downs of life. Picture it as your emotional toolbox; it’s all about how we manage and respond to our feelings in a way that doesn’t send us spiraling. For folks dealing with PTSD and CPTSD, getting a grip on their emotions isn’t just helpful—it’s essential for healing and living a fulfilling life.

What Is Emotional Regulation?

At its core, emotional regulation means knowing how to keep tabs on your feelings and, if need be, tweak your reactions (Gross, 1998). It’s like having a remote control for your emotions; sometimes you want to turn it up, and other times, just… mute it. There are different ways we do this, from changing how we think about a situation (fancy term: cognitive reappraisal) to simply distracting ourselves when emotions run high. When we can effectively manage our emotions, we not only boost our resilience but also improve our relationships and overall mental health.

Why Emotional Regulation Matters, Especially for Individuals with PTSD/CPTSD

Now, for those walking the tough road of PTSD or CPTSD, emotional regulation can feel like climbing a mountain without gear. Trauma often leaves people more sensitive to emotions, and that can turn everyday feelings—like fear, anxiety, or rage—into overwhelming waves (van der Kolk, 2014). Here’s why learning to ride those waves is vital:

1. Enhancing Coping Strategies: By building emotional regulation skills, you equip yourself with tools to handle emotional distress. This means fewer moments where you feel like you’re teetering on the edge, potentially triggering flashbacks or stress (Schoenfelder, 2020).
2. Improving Relationships: When you can manage your emotions, guess what? You’re likely to communicate better and handle conflicts with grace. It’s like giving your relationships a tune-up so they run smoother (Goleman, 1995).
3. Promoting Mental Health: Let’s get real—managing your emotions can lower the chances of developing other mental health issues, like depression or anxiety. These are all too common for people with trauma histories (American Psychological Association, 2013).
4. Supporting your Body’s Reaction to Stress: Emotional regulation can keep your autonomic nervous system in check. It’s like training your body to respond better during those intense moments—perfect for when you’re diving into something physically demanding like martial arts.

Actionable Steps to Improve Emotional Regulation

Alright, so how do you get started on this emotional regulation journey? Here are some manageable steps tailored for folks with PTSD/CPTSD:

1. Mindfulness Practices: Think of mindfulness as your emotional compass. Activities like mindful breathing and meditation can help you become more aware of how you’re feeling (Kabat-Zinn, 1990).
2. Cognitive Reappraisal: This one’s about reshaping your thoughts. Instead of treating a triggering event like an impossible wall, try viewing it as a stepping stone for personal growth. It’s all about perspective!
3. Support Networks: Never underestimate the power of a solid support system. Whether it’s talking to a professional or a friend, these conversations can be crucial for processing emotions (Chow & Wong, 2020).
4. Journaling: Put pen to paper! Writing about your emotional experiences can be a game-changer. It offers clarity into your triggers and thought processes (Pennebaker & Chung, 2011).
5. Physical Activity: Let’s not forget exercise. Activities like martial arts aren’t just for fitness; they can be great for releasing pent-up emotions and pumping out those feel-good endorphins.

Conclusion

Understanding emotional regulation is a big step for anyone, particularly for those grappling with PTSD and CPTSD. Embracing practical strategies can lead to better emotional wellness, healthier relationships, and an improved quality of life overall. As you journey through healing, mastering these emotional tools will not only empower you but also provide you with a lifeline during tough moments. It’s all about building resilience, one small step at a time.

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References

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.

American Psychological Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). APA.

Chow, J., & Wong, D. F. (2020). Emotional regulation and interpersonal relationships: A systematic review. Journal of Emotion Regulation, 7(2), 58-69.

Goleman, D. (1995). Emotional intelligence: Why it can matter more than IQ. Bantam Books.

Gross, J. J. (1998). The efficacy of emotion regulation. Current Directions in Psychological Science, 7(1), 12-15. https://doi.org/10.1111/1467-8721.ep10772495

Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.

Pennebaker, J. W., & Chung, C. K. (2011). Expressive writing: Theory, research, and practice. In J. L. S. C. Chiu & A. E. K. (Eds.), The Oxford handbook of health psychology (pp. 286-299). Oxford University Press.

Schoenfelder, E. N. (2020). Emotional regulation in adults with PTSD: A pilot study. Journal of Traumatic Stress, 33(2), 180-183.