Authentic Self Regulation

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)