Module 1 | Introduction to Emotion Regulation
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Module Video:
our emotions are changeable
Scroll down for a transcript of this video.
HOW CAN WE REGULATE EMOTIONS?
Interestingly, the research suggests that with consistent practice we can actually change or regulate our emotions by considering how we think, attend and act. This is illustrated in the process model of emotion regulation, which has been developed by Stanford psychologist, Professor James Gross, and is summarised here:
The emotion regulation model highlights five stages whereby the experience of emotion may be regulated: situation selection, situation modification, attention, appraisal and response modulation. Importantly, each stage represents an opportunity for emotion to either increase (i.e. upregulate) or decrease (i.e. downregulate), depending on the choices we make at each stage. Over the course of this program, we will be using this model to show the different ways in which we can regulate our emotions, but for now let’s have a closer look at situation selection and situation modification.
The first stage of the emotion regulation model is situation selection. In essence, situation selection refers to how you can regulate your emotions based on choosing the situations you do or do not participate in.
A CLOSER LOOK AT THE SITUATION
For example, here is our friend Russ. Russ has been invited to a weekend away at a friend’s holiday house. Unfortunately, Russ has very recently broken up with his ex-partner Rachel, who will also be going. Their relationship did not end well and things are quite volatile at the moment. Based on the principle of situation selection, Russ might choose to save himself some likely drama by simply not going.
Sounds simple, eh? But unfortunately, there are some caveats to this approach. Avoiding a situation entirely may also result in missing out on important positive experiences, such as being able to catch up and have fun with other friends during this weekend away. For many situations in everyday life, it also may not be possible or realistic to simply avoid these. For example, in the case of Lauren’s stress-inducing presentation, avoiding this entirely probably won’t get her very far university-wise.
In these instances, we can then consider stage 2 of the emotion regulation model – situation modification.