Being self-aware

Quick guide to practice self-management

Quick guide to practice self-management

5 minutes

Self-management is the ability to stay flexible and positively direct your behaviour when you are experiencing different emotions, especially when facing challenges or stressful circumstances. It involves being able to control and redirect disruptive impulses and moods, as well as adapt to changing circumstances.


To help you better understand self-management, let us discuss the stages involved in regulating emotions proposed by James Gross, a psychologist and leading researcher in the field of emotion regulation. This model, known as the Process Model of Emotion Regulation, is composed of five key stages that will help you navigate and manage your emotions more effectively. Follow the steps below:

1
Identify a situation
Identify a recent situation where you experienced strong emotions, whether positive or negative, such as anger, frustration, disappointment, anger, worry, or nervousness.
2
Situation modification
Reflect on the circumstances surrounding this situation and consider whether there were opportunities to choose a different environment or activity that could have influenced your emotional experience. For example, if you experienced frustration during a crowded and noisy social event, you might have had the option to excuse yourself and find a quieter space to regain your composure.
3
Shifting attention
Perform a brief mindfulness or relaxation exercise, focusing the attention on your breath or sensations in your body. You can also play a relaxation audio recording. How did shifting your attention influence your emotional state?
4
Cognitive change
Think of a challenging situation or a problem and identify the negative thoughts or interpretations you might encounter. Now, try reframing the situation in a more positive or neutral light. How does cognitive reframing impact your emotional response?
5
Response modulation
Practice a relaxation technique such as deep breathing, progressive muscle relaxation, or visualisation. These techniques are very effective in modulating emotional responses and can be easily integrated into your daily routines.

Self-management can be challenging, especially if you’re dealing with negative emotions. However, through consistent effort and practicing self-awareness, people can learn to recognise triggers and employ coping strategies to regulate their emotions more effectively.

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