AUTHENTIC SELF REGULATION TOOL
Flowchart Explanation

1. Start from Authentic Self (your values, strengths, and true identity).
2. Identify the trigger – and move through Thoughts, Emotions, and Behaviours, observing how they negatively affect each other.
3. Identify Maladaptive Patterns (unhelpful coping mechanisms).
4. Use Self-Regulation Strategies to return to your Authentic Self within the 15 minute time frame.

FLOWCHART
Authentic Self - Who are you Authentically?
Thoughts - What are the thoughts that come up when triggered?
Emotions - What is the dominate emotion are you experiencing?
Behaviours - How are you reacting based on your thoughts and emotions?
Maladaptive Pattern -
What unhelpful patterns or coping mechanisms are showing up?

Self-Regulation Process

1. Identify Your Authentic Self – Start by grounding yourself in your true values and core strengths.
2. Observe Your Thoughts – Recognise any cognitive patterns or negative self-talk.
3. Name Your Emotions – Acknowledge your emotional state without judgment.
4. Assess Your Behaviours – Are they aligned with your authentic self, or are they reactive?
5. Recognize Maladaptive Patterns – Identify any default, unhelpful reactions that exacerbate the negative effect.
6. Self-Regulate – Use grounding techniques, reframing, and mindful choices to realign with your authentic self.

Time Frame – more than 30 secs less than 15minutes

• NOTICE - Pause & Breathe: Create space to reflect before responding.
• Thought reversal: Challenge unhelpful thinking.
• Regulate Emotions: Utilise emotional regulation strategies.
• Choose Adaptive Behaviours: Act in ways that support your well-being.
• Understand the Maladaptive Cycle: Shift towards alignment with your Authentic self.

The more you practice this method, the more you identify with who you truly are.

AUTHENTIC SELF REGULATION TOOL [1]
Authentic self-regulation is a practice that you can learn which will support you to manage maladaptive emotions, thoughts, and behaviours in a way that aligns you with your Authentic Self—rather than operating from maladaptive behavioural modes, the self-regulation tool is to help you stay authentic, while managing your psychological processes effectively:

1. NOTICE THE TRIGGER  (greater than 30 seconds no longer than 15 minutes)

Acknowledge Your Current Emotional without Judgment

• Take a moment to check in with yourself. Pause and observe your emotions, thoughts and behaviours as they arise, without judgment and with compassion.
• Try to pinpoint the underlying feeling and/or conflict.
• Self-regulate back to your Authentic self

GROUND – Self - Regulate Your Nervous System With Mindfulness Practices

• Grounding techniques help you stay present and learn effective self-regulation skills.
• Find what works best for you.
• Options for grounding:
  • Breath work – Try breathing techniques..
    
  • Movement – Engage in stretching, walking, or even shaking off tension to release stored energy.
  • Meditation
  • Self-Talk & Affirmations – Remind yourself: “I am safe.
• Develop a daily practice to support building skills and confidence over time.

 

1. OPEN UP – Once Self-Regulated Connect With Your Authentic Needs and Values
   • Reflect on whether your psychological responses aligns with how you perceive and interact.
   • Use effective communication strategies, such as being vulnerable when setting clear boundaries, and engaging in healthy conflict resolution.
   • When we communicate when dysregulated, we are operating from the maladaptive pattern which exacerbates the negative effect, when we open up from the Authentic self we develop an positive effect and over time this build self-confidence, acceptance and compassion.

Respond Authentically, Not Maladaptively. Instead of reacting from the default maladaptive pattern, take a moment to pause and choose a response that aligns with your motivations.

• Ask yourself: What action or mindset shift would be most aligned to my authentic self?
• If you value honesty, explore ways to express yourself with both compassion and kindness.
  • Example: "I want to be honest about how I feel, and I also want to approach this conversation with respect and understanding."

 

1. WHATS IMPORTANT?
   • What will motivate you in this practice? What is your intention? What supports to do you in the work?
   • Example: Wanting a better relationship with self and others

[1] Authentic Self-Regulation Tool by Joanne Meldrum (2024)