Emotional Regulation - A Free Guide and Tracker Sheet

Ever experience moments when your emotions feel like they overwhelm you or take over?—Stress before a test, frustration after a tough day, or that restless energy that just won’t settle.

The good news? Emotional regulation is a skill we can strengthen, like a muscle. With the right tools and activities, you can learn to tune into what your body and mind need, and respond in ways that help you feel grounded, focused, and in control.

Emotional regulation means finding ways to manage and balance our feelings so we don’t feel overwhelmed or shut down. It’s not about pushing emotions away, but learning how to respond to them with care.

This quick guide offers simple, practical self-regulation strategies you can try out for yourself. Explore a few, notice how they feel, and discover what works best for you.

(To make it even easier to remember what works for you, the downloadable PDF sheet includes space where you can rank how effective each one was for you in the circles. 1-5, 1 being not effective, 10 being very effective and calming.)

Click here to download your free PDF - Guide and Tracker Sheet