Regulation Activity

5:41:00 PM

MMMF Class; Taking my staff through Regulation and Creating tool boxes
We had a lovely time today morning in the office discussing regulation and making tool boxes. I have blogged about regulation before and for those who have no idea what it is; well its simply being grounded,  able to focus,  when you the person is in control and not feelings or emotions being in control. For you to be at that level, we have to have some tools that you use to get to this point.
Here is a regulation exercise you can try out to establish the tools you have in your tool box;
1. Think of a time in the last month that you had an intense emotion (really angry, frustrated, scared). On a piece of paper, write down
a) the situation eg my girl left me, i failed to meet the cut off for a program I had applied for
b) triggers ie things about the situation in a) above that led to the intense emotion
2. Next we will map out energy on a graph, so on your paper, draw 7 horizontal lines and number them 1-7 (1 being the bottom most and 7 the topmost).
1 represents low energy, when your emotions are in charge,  overwhelmed, depressed,  lack of motivation,  self harm, despair,  suicidal
3-5 represent your window, where you are engaged, good level of energy,  emotions are manageable, person is in control, able to make clear decisions
7 represents high energy, panic, anxiety,  racing thoughts,  yelling, aggression
Based on the situation in 1 above how can you describe your energy levels when that thing happened?  Eg you were somewhere between 3-5 at your window then someone sent a disturbing text that first made you angry so you graph moves from 4 to 7 but the more you thought about it,  you become overwhelmed and didn't want to be with people so your graph went from 7 to 1.
3. From the graph,  how can you tell when you got higher or lower? What body (physical) things eg sweating, actions eg yelling,  fighting,  thought or emotions eg suicidal
Through the answers given in 3 above, you are able to see the things that can help tell you that you are moving away from your window...I know things are not well when I start twitching and my seizures increase.
4. What helped bring you back into your window? Eg did you go for a walk, sleep it out,
This is where you identify the tools in your tool box. Get a clean sheet of paper and divide into 5;
a) write the word mental
b) write spiritual
c) write relational
d) write emotional
e) write physical
With a different colored pen or crayon, write and/or things that help you come from a high or low in each of the 5 categories.  Eg spiritual can be meditation when my energy levels are at 7, relational can be texting friends when i feel low, physical can be jogging when feeling like beating someone up.
There are people who lack tools in their boxes. This group tends to have very high highs,  with ranging emotions or very low lows with self destructive thoughts and actions. Being aware of change in energy levels is important so is having tools to help regulate those energies. It is never too late to get some tools in your box.
Looking forward to seeing your tool boxes

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