3 Quick Emotional Regulation Exercises You Can Do Anytime
We’ve all been there—those moments when emotions bubble up, threatening to spill over, leaving us feeling overwhelmed. Whether you're stuck in traffic, at work, or just going through a tough day, finding ways to regulate those emotions fast can make all the difference. Let’s talk about three super simple techniques that can bring you back to balance in just a few minutes. The best part? You can do them anytime, anywhere.
Tapping (EFT)
Emotional Freedom Technique (EFT), also known as tapping, is like acupuncture without the needles. By tapping on specific points of your body (mostly on your face and hands), you can release pent-up emotions and calm your nervous system.
How to Do It:
Identify the emotion you're feeling—whether it’s stress, frustration, or sadness.
Start tapping with your fingertips on the side of your hand (the karate chop point), while repeating a phrase like, "Even though I'm feeling [insert emotion], I deeply and completely accept myself."
Move through other points, such as the space between your eyebrows, the sides of your eyes, under your eyes, under your nose, chin, collarbone, and the top of your head. Tap on each spot 5-7 times while repeating a soothing statement like, "I'm letting this go."
It may seem strange at first, but tapping is scientifically backed to reduce stress and anxiety in minutes!
Butterfly Hug
The Butterfly Hug is a simple self-soothing technique often used in trauma and EMDR therapy, but it’s effective for anyone needing to calm down fast. It works by stimulating both sides of your brain, helping to process emotions and regulate your nervous system. This technique can be done anywhere and is especially helpful when you're feeling anxious, stressed, or emotionally overwhelmed.
How to Do It:
Cross your arms over your chest so that your fingertips rest on your collarbones or shoulders—your hands should look like butterfly wings.
Begin tapping your hands gently on each shoulder, alternating between the left and right side. You can do this slowly or quickly, depending on what feels calming to you.
As you tap, focus on your breathing, taking slow, deep breaths. You can also add a calming statement, such as, “I am safe” or “I am in control.”
Continue this tapping for a minute or two, or until you feel your emotions starting to settle.
The rhythmic tapping combined with deep breathing helps to ground you and gives your body a chance to reset emotionally. It’s subtle enough to do in public without drawing attention and highly effective for bringing you back to center.
Quick Body Scan
A mindful body scan helps you reconnect with yourself, release tension, and calm any emotional chaos. The beauty of this technique? You can do it in less than a minute.
How to Do It:
Close your eyes (if you can) and take a slow, deep breath.
Bring your attention to your body, starting with your feet. Notice any tension or discomfort, and consciously relax that area.
Move your focus up your body, through your legs, torso, arms, shoulders, neck, and head. Each time you find tightness, take a deep breath and relax that area.
If your mind wanders (and it probably will), just gently bring it back to the sensation of your body.
Even a quick scan can bring immediate relief, helping you release stress and regain emotional balance.
Next time emotions threaten to take over, you’ll have these three quick exercises in your back pocket. Whether it’s tapping to release tension, using the butterfly hug, or calming yourself with a quick body scan, you can find relief no matter where you are. Give them a try and see how these simple tools can make your day a little easier!
Got any favorite emotional regulation tools that help you stay calm during tough moments? Share them in the comments below!
