SELF-REGULATION

WORKBOOK FOR TEENS

Navigating Emotions: Empowering
Teens with Tools for Self- Regulation
 SELF-REGULATION
Self-regulation is a superpower that helps you control and manage your thoughts, emotions, and
actions. It's like having an internal control center that helps you make smart choices and handle
different situations effectively.

Think of self-regulation as being the boss of yourself. It's about being aware of how you feel and
being able to make decisions that are in line with your goals and values, even when you're faced
with challenges or strong emotions.

Here are a few key points to understand about self-regulation:

1. Emotions: Self-regulation helps you understand and manage your emotions. It's like having a
volume control knob for your feelings. When you're feeling angry, sad, or stressed, self-
regulation helps you find ways to calm down and think clearly before reacting. It's about
being able to choose how you respond to different situations instead of letting your emotions
take over.
2. Impulse Control: Self-regulation also helps you control your impulses. It's like having a pause
button that allows you to think before you act. For example, if you're tempted to eat junk
food when you're trying to eat healthy, self-regulation helps you resist that impulse and
make a healthier choice. It's about delaying gratification and making decisions that align with
your long-term goals.
3. Focus and Attention: Self-regulation helps you stay focused and pay attention to what's
important. It's like having a zoom lens for your concentration. When you're studying or
working on a project, self-regulation helps you block out distractions and stay on task. It's
about managing your time and energy effectively to accomplish your goals.
4. Problem-Solving: Self-regulation also involves being a good problem-solver. It's like having a
toolkit of strategies to handle different challenges. When you encounter obstacles or
difficult situations, self-regulation helps you stay calm, think creatively, and come up with
solutions. It's about being adaptable and finding ways to overcome obstacles instead of
getting stuck.
5. Self-Care: Self-regulation includes taking care of yourself physically and mentally. It's like
having a self-care routine that helps you recharge and stay balanced. This can involve things
like getting enough sleep, eating well, exercising, and engaging in activities that bring you joy
and relaxation. Self-regulation recognizes the importance of self-care to maintain your well-
being.

Remember, self-regulation is a skill that can be developed and improved over time. The more you
practice being aware of your thoughts, feelings, and actions, and make intentional choices, the
better you become at self-regulation. It's about being the captain of your own ship and navigating
life with confidence and control.

If you have any more questions about self-regulation, feel free to ask!
 SELF-REGULATION STRATEGIES
1. Deep Breathing: Take slow, deep breaths in through your nose and out through your mouth.
Deep breathing can help calm your mind and body when you're feeling overwhelmed or
stressed.
2. Mindfulness and Meditation: Practice mindfulness by focusing on the present moment without
judgment. Meditation techniques, such as guided meditation or body scans, can help improve
your ability to stay calm and centered.
3. Journaling: Write down your thoughts and feelings in a journal. It can provide an outlet for
self-reflection, help you process emotions, and gain clarity about your experiences.
4. Physical Activity: Engage in regular physical exercise, such as walking, jogging, dancing, or
playing a sport. Physical activity can help reduce stress, increase endorphins, and improve
your overall well-being.
5. Time Management: Create a schedule or to-do list to manage your time effectively. Break
larger tasks into smaller, manageable parts, and prioritize your activities to stay organized
and reduce feelings of overwhelm.
6. Self-Talk: Pay attention to your inner dialogue and replace negative or self-defeating
thoughts with positive and encouraging ones. Use affirmations to boost your confidence and
self-belief.
7. Social Support: Reach out to friends, family, or trusted individuals for support when you need
it. Sharing your thoughts and feelings with others can provide perspective, comfort, and a
sense of belonging.
8. Healthy Lifestyle: Prioritize healthy habits such as getting enough sleep, eating nutritious
foods, and limiting the consumption of substances like alcohol or drugs. A balanced lifestyle
contributes to better emotional regulation.
9. Relaxation Techniques: Explore different relaxation techniques, such as progressive muscle
relaxation, guided imagery, or listening to calming music. Find what works best for you to
relax and recharge.
10. Problem-Solving: When faced with a challenge, break it down into smaller parts, brainstorm
possible solutions, and consider the pros and cons of each. Developing problem-solving skills
can help you approach difficulties with a clear and focused mindset.
11. Take Breaks: Allow yourself breaks and leisure time. Engage in activities you enjoy, such as
reading, drawing, playing games, or spending time in nature. Taking breaks can help you
recharge and rejuvenate.
12. Seek Help: If you're struggling with self-regulation or finding it difficult to cope with your
emotions, consider reaching out to a trusted adult, counselor, or therapist who can provide
guidance and support.

Remember, different strategies work for different people, so it's essential to experiment and
find what resonates with you. The goal is to develop a toolbox of techniques that you can rely on
when you need to self-regulate and maintain your well-being.
 WHAT DOES EMOTIONAL REGULATION LOOK LIKE?
Let's talk about some emotional challenges you might face when you have big emotions or
thoughts. It's totally normal to feel overwhelmed at times, and learning to handle those feelings is
an important skill. Here are some common issues you might encounter:

1. Intense Emotions: Sometimes, you might feel emotions really strongly, like anger, sadness,
fear, or frustration. It can be tough to manage these big emotions, and you might find
yourself reacting impulsively or not knowing what to do.
2. Trouble Calming Down: When you're caught up in those intense emotions or thoughts, calming
yourself down can be difficult. Finding healthy ways to cope may seem challenging, and you
might be tempted to try unhealthy ways to escape those feelings.
3. Acting on Impulse: When your emotions or thoughts are running high, you might act without
thinking about the consequences. It's important to be aware of these impulsive actions and
try to find healthier ways to cope instead.
4. Feeling Out of Control: Sometimes, it can feel like your emotions are taking over, and you
struggle to control or regulate them. You might have strong emotional outbursts that seem
bigger than the situation warrants.
5. Negative Thinking: Big thoughts can often lead to negative thinking patterns, like imagining the
worst-case scenario or putting yourself down. These thoughts can make your emotions even
more intense and make it harder to regulate them effectively.
6. Difficulty Understanding Your Emotions: It's not always easy to figure out exactly what
you're feeling. Sometimes, you might struggle to put a name to your emotions, which can
leave you feeling confused and overwhelmed.
7. Trouble Seeing Different Perspectives: When you're caught up in your own big emotions or
thoughts, it can be tough to see things from other people's point of view. This might make it
harder to communicate effectively or resolve conflicts.
8. Long-Lasting Emotional States: Sometimes, those big emotions or thoughts can stick around
for a while, and it might feel like you're stuck in a negative state. Bouncing back and finding
emotional balance might seem challenging.

Remember, experiencing these challenges doesn't mean there's something wrong with you. It's all
part of growing up and learning how to manage your emotions. If you find that these emotional
struggles are affecting your daily life, it could be helpful to talk to a trusted adult, counselor, or
therapist. They can provide guidance and teach you specific strategies to cope with these
challenges.

Just know that with time, practice, and support, you can develop healthier ways to handle those
big emotions and thoughts. You're not alone, and there are people who can help you through it.
 Understanding Self-Regulation
Instructions: Read each statement and reflect on your own experiences and understanding of
self-regulation. Then, write your thoughts, feelings, or answers in the space provided. Be honest
with yourself and take your time to complete the worksheet. Remember, this is for your personal
growth and understanding of self-regulation.

What does self-regulation mean to you?

How would you define it in your own words?

Why do you think self-regulation is important in your everyday life?

How can it benefit you?

Reflect on a recent situation when you found it challenging to regulate your emotions.
What emotions did you experience?
How did you react, and how do you think you could have responded differently?

Think about a time when you successfully practiced self-regulation.

What strategies or techniques did you use?
How did they help you manage your emotions and actions?

How do you currently handle stress or overwhelming emotions?

Are there any specific activities or techniques you find helpful?
If not, what are some strategies you could try to improve your self-regulation skills?

What are some common signs or cues that indicate you may need to work on your self-
regulation? It could be physical, emotional, or behavioral indicators.

In what areas of your life do you think you could benefit from strengthening your self-regulation
skills the most (e.g., school, relationships, sports, personal goals)? Why?
 Understanding Self-Regulation
Identify three specific self-regulation techniques or strategies that you would like to learn or
improve upon. How do you think they could positively impact your life?

Self-Regulation Technique:
How it can positively impact my life:

Self-Regulation Technique:
How it can positively impact my life:

Self-Regulation Technique:
How it can positively impact my life:

Reflection: Take a moment to reflect on what you have learned through completing this
worksheet. Write down any additional insights or realizations you have had about self-regulation.
Your reflection:

Remember, self-regulation is a skill that can be developed and improved with practice. Use this
worksheet as a starting point to deepen your understanding of self-regulation and explore
strategies that work best for you.
 BIG THOUGHTS

EMOTIONS TOOLS IN MY WAYS I CAN STRESS

I FEEL TOOLBOX PROBLEM MANAGEMENT
SOLVE

WHEN MY FEELINGS ARE TOO BIG

Big feelings are not "bad". It's OK to have big feelings...we all do! We can celebrate
efforts in a safe and supportive environment to express and manage huge emotions.

HUGE FEELINGS WHEN DOES THIS HAPPEN?

Do huge feelings hurt me What to do about it?

or anyone else?
 EMOTIONAL REGULATION TECHNIQUES
WHAT STRATEGIES CAN YOU USE?

WHAT REGULATION STRATEGIES WORK?

WHAT REGULATION STRATEGIES DON'T WORK?

WHAT REGULATION STRATEGIES CAN I TRY NEXT TIME?

Self-Regulation Strategies May Include: Deep breathing exercises, counting to ten, taking
a break, drawing, listening to music, going for a walk, or engaging in physical activities.
 REPLACE EMOTIONAL OVERWHELM
WITH BIG SUPPORT STRATEGIES
CHANGE YOUR THINKING. When we experience intense emotions and are unable to
calm down or regulate feelings, tools like sensory items (e.g., stress balls, fidget
toys), breathing exercises, or visual aids (e.g., emotion cards, calming jars) can
provide a tangible and grounding outlet for our overwhelming emotions.

EMOTIONAL OVERWHELM SUPPORT STRATEGIES

MINDSET SHIFT

Describe the way your mindset shifted as you started changing your emotional
overwhelm to support strategies.
 EMOTIONAL REGULATION
GETTING IN THE ZONE
EXPANDING YOUR MIND TAKES PRACTICE. Getting into a functional zone for emotional regulation involves
finding strategies and techniques that work for an individual to create a sense of balance and stability.

OUT OF THE ZONE

When do you feel that you can't function?

SELF-AWARENESS CALM ENVIRONMENT

I CAN USE AT LEAST ONE STRATEGY EACH DAY.

 MIX-AND-MATCH
EMOTIONAL REGULATION “STACK”

FOCUS ON THE WHOLE YOU. One way to make sure you're using strategies that work
for you is to try different tools!

Combining different tools can help you find a strategy that works for you. Use these
pages to get inspiration for your emotional and behavioral needs.

HEAVY WORK EXERCISES CALMING COOL DOWN

RUNNING YOGA

JUMP ROPE DEEP BREATHING

WALL PUSH UPS STRETCHING

LIFTING WEIGHTS WRAP UP IN A BLANKET

ANIMAL WALKS GO FOR A WALK

MOVING CHAIRS DYNAMIC STRETCHES

PUSH-UPS ARM & SIDE REACHES

LAUNDRY LISTEN TO MUSIC

SUCKING A DRINK THROUGH A

PAINT OR DRAW
STRAW

CHEWING GUM
TALK TO A FRIEND

ROUTINES AND STRUCTURE:

CREATE CONSISTENT DAILY ROUTINES CAN HELP INDIVIDUALS
ROUTINES AND STRUCTURE THAT FEEL MORE IN CONTROL AND REDUCE
PROVIDE A SENSE OF ANXIETY OR EMOTIONAL
PREDICTABILITY AND STABILITY. FLUCTUATIONS.
 MIX-AND-MATCH
EMOTIONAL REGULATION “STACK”

Exercise-Based Regulation Tools. One way to make sure you're using strategies that
work for you is to try different tools!

Combining different tools can help you find a strategy that works for you. Use this
page to find exercise-based strategies for targeting emotional needs. These strategies
offer heavy work through exercise.

UPPER BODY EXERCISES LOWER BODY EXERCISES

BICEP CURLS SQUATS

TRICEP EXTENSIONS LUNGES

CALF RAISES (UP AND DOWN

TRICEP DIPS
ON TOES)

LUNGES
PUSH-UPS

PULL-UPS LEG PRESS

OVERHEAD SHOULDER PRESS LEG CURL

BACK EXTENSIONS LEG EXTENSION

PLANK & SIDE PLANKS STAIR STEPPING

BIRD DOGS GO FOR A WALK OR RUN

SQUEEZE A FIDGET OR GRIP

GLUTE BRIDGE
EXERCISER

CELEBRATE
IF I USE SELF-REGULATION STRATEGIES EACH DAY THIS WEEK, I WILL:
 PROGRESS
TRACKER

SELF-REGULATION
COMMITMENT TRACKER
SHOW UP FOR YOURSELF EVERY. SINGLE. DAY.
Commit to using self-regulation strategies to support emotional
and behavioral needs.
Color in the days that you use a self-regulation strategy. If a day
passes that you do not need to use a strategy from your toolbox,
place an "X" in the section of the circle.
 SELF-REGULATION
STRATEGY PLAN

MONDAY WHAT WORKED AND

THINGS THAT MIGHT COME UP: DIDN'T WORK:

PLAN:
TUESDAY
THINGS THAT MIGHT COME UP:

PLAN:
WEDNESDAY
THINGS THAT MIGHT COME UP:

PLAN:
THURSDAY
THINGS THAT MIGHT COME UP:

PLAN:
FRIDAY
THINGS THAT MIGHT COME UP:

PLAN:
THE WEEKEND
THINGS THAT MIGHT COME UP:

PLAN:
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