Regulación Emocional — Transcript

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1. 0:03Hello, my name is Áreso from the
2. 0:05Psychological Counseling Department. On
3. 0:08this occasion, I will talk to you about
4. 0:10emotional regulation. Lin mentioned in
5. 0:122015 that emotional regulation is the
6. 0:14capacity individuals have to modulate
7. 0:16emotional experiences rather than
8. 0:18trying to eliminate or suppress them,
9. 0:20emphasizing the ability to inhibit
10. 0:22inappropriate impulsive behaviors in
11. 0:24accordance with the individual's goals
12. 0:26and values. It is the process by which
13. 0:29influence is exerted over the emotions
14. 0:31one experiences, how they are
15. 0:33experienced, and when and how they are
16. 0:35expressed or acted upon. In 1993,
17. 0:38Linehan mentioned that an emotion is an
18. 0:40entire organism response that lasts
19. 0:43approximately 60 to 90 seconds.
20. 0:46Emotions that last longer are
21. 0:47reactivated by what we do or think. The
22. 0:50main characteristics of emotions are: "
23. 0:53They are not experienced out of nowhere
24. 0:55, there is a stimulus that evokes them.
25. 0:57" They are adaptive, neither good nor
26. 1:00bad, they motivate our actions, they
27. 1:02are universal, and they are momentary.
28. 1:05Therefore, emotions can be observed as
29. 1:08a tendency of behavioral and
30. 1:10physiological responses naturally
31. 1:12selected to deal with evolutionarily
32. 1:14significant situations. Their function
33. 1:17is to mediate interactions in
34. 1:19situations of challenge and opportunity
35. 1:21. Now I am going to share some
36. 1:23emotional regulation skills that you
37. 1:25can practice. One, fact checking.
38. 1:28Various emotions and actions are
39. 1:30triggered by our thoughts and
40. 1:31interpretations of events and not by
41. 1:33the events themselves. Two. Regulation
42. 1:42with the senses. We are going to take a
43. 1:44pause with your senses. Inhale and
44. 1:46exhale deeply five times. Observe five
45. 1:50things in detail, their color, shape,
46. 1:52and characteristics. After that, pay
47. 1:55attention to four sounds you perceive
48. 1:57in the environment. Try to identify
49. 1:59them. Now you are going to feel three
50. 2:02things around you with your hands. Feel
51. 2:04the textures and the temperature. Then,
52. 2:06look for two smells; it could be your
53. 2:08hair, your clothes, or the environment.
54. 2:10And finally, you are going to taste one
55. 2:12thing you have on hand, like water or
56. 2:14candy. If you don't have anything to
57. 2:17taste, you can skip this sense. Three,
58. 2:19emotional response restructuring. Count
59. 2:22to 10, interleaving a deep breath for
60. 2:24each number, and momentarily withdraw
61. 2:27from the situation so the emotion
62. 2:28subsides, then respond more effectively
63. 2:31later. Four. Opposite action. This is
64. 2:34about acting in opposition to the
65. 2:36action impulse when the emotion is
66. 2:38causing more harm than good. I hope you
67. 2:45can put these skills into practice.
68. 2:48Remember that your emotion is one thing
69. 2:50, and your behavior is another. A skill
70. 2:52is developed through constant practice.
71. 2:54It is not enough to do it once or twice
72. 2:56. You have to repeat it several times.
73. 2:59If you notice increased difficulty and
74. 3:01see that several areas of your life are
75. 3:02being affected, consult a mental health
76. 3:04professional. Oh.