Step by step guide to Authentic self regulation.

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.