Self-regulation is self-control, if we learn self-control, we can master anything.

Remember, the more we practice self-regulation, the more successful our life will be.

Self-regulation is the ability to monitor and manage your energy states, emotions, thoughts, and behaviors in ways that are acceptable and produce positive results such as well-being, loving relationships, and learning.

It is how we deal with stressors and as such, lays the foundation for all other activity. Developing this ability requires self-awareness, emotional intelligence, efficient filtering of sensory stimulation, coping effectively with stress, relating well to others, and sustaining focus.

It includes being able to:

• regulate reactions to emotions like frustration or excitement
• calm down after something exciting or upsetting
• focus on a task
• refocus attention on a new task
• control impulses
• Learn behavior that helps you get along with other people.

Examples of self-regulation:

Examples of successful self-regulatory behavior, even when the individual is fatigued from constant

Examples include:

· A cashier who stays polite and calm when an angry customer is berating him for something, he has no control over.

· A couple who’s in a heated argument about something that is important to both of them deciding to take some time to cool off before continuing their discussion, instead of devolving into yelling and name-calling.

· A man trying to lose weight meets a friend at a restaurant and sticks with the “healthy options” menu instead of ordering one of his favorite high-calorie dishes.

Self-Regulated Learning (SRL)

Self-regulated learning (SRL) refers to the process a student engages in when she takes responsibility for her own learning and applies herself to academic success (Zimmerman, 2002).

This process happens in three steps:

Planning: The student plans her task, sets goals, outlines strategies to tackle the task, and/or creates a schedule for the task;

Monitoring: In this stage, the student puts her plans into action and closely monitors her performance and her experience with the methods she chose.

Reflection: Finally, after the task is complete and the results are in, the student reflects on how well she did and why she performed the way she did (Zimmerman, 2002).

When students take initiative and regulate their own learning, they gain deeper insights into how they learn, what works best for them, and, ultimately, they perform at a higher level. This improvement springs from the many opportunities to learn during each phase:

In the planning phase, students have an opportunity to work on their self-assessment and learn how to pick the best strategies for success;

In the monitoring phase, students get experience implementing the strategies they chose and making real-time adjustments to their plans as needed;

In the reflection phase, students synthesize everything they learned and reflect on their experience, learning what works for them and what should be altered or replaced with a new strategy.

Importance of self-regulation

Self-regulation is also important in that it allows you to act in accordance with your deeply held values or social conscience and to express yourself appropriately. If you value academic achievement, it will allow you to study instead of slack off before a test. If you value helping others, it will allow you to help a coworker with a project, even if you are on a tight deadline yourself.

In its most basic form, self-regulation allows us to bounce back from failure and stay calm under pressure. These two abilities will carry you through life, more than other skills.

Self-Regulation for Wellbeing

Self-regulation helps us in enhancing and maintaining a healthy sense of well-being.

Overall, there’s tons of evidence suggesting that those who successfully display self-regulation in their everyday behavior enjoy greater well-being. Researchers Skowron, Holmes, and Sabatelli (2003) found that greater self-regulation was positively correlated with well-being for both men and women.

Types of Self-Regulation

There are two types of self-regulation:

1. Behavioral self-regulation

2, Emotional self-regulation.

Behavioral self-regulation entails acting in accordance with your long-term goals and deepest values. For instance, you may find it difficult to get up early in the mornings to jog but do so because you want to improve your fitness and health.

Emotional self-regulation concerns the control of emotions, such as consciously working to maintain a positive outlook while experiencing challenges. Such control can have positive effects on your interpersonal relationships because it can allow you to be more reliable, empathetic and considerate toward others.

Implication of self-regulation abilities

Self-regulation requires commitment and self-reflection. The process is ongoing, as you will need to monitor your thoughts and actions regularly, and align with your goals and make changes where necessary. Here are some steps for developing your self-regulation abilities:

Set attainable goals.

Align your goals with your values.

Be kind to yourself.

Make time to meditate.

Hold yourself accountable.

Methods and strategies for building self-regulation by Satya Kline.

Leading and living with integrity: being a good role model, practicing what you preach, creating trusting environments, and living in alignment with your values.

Being open to change: challenging yourself to deal with change in a straightforward and positive manner and working to improve your ability to adapt to different situations while staying positive.

Identifying your triggers: cultivating a sense of self-awareness that will help you learn what your strengths and weaknesses are and what can trigger you into a difficult state of mind.

Practicing self-discipline: committing to taking initiative and staying persistent in working toward your goals, even when it’s the last thing you feel like doing.

Reframing negative thoughts: working on your ability to take a step back from your own thoughts and feelings, analyze them, and come up with positive alternative thoughts.

Keeping calm under pressure: keeping your cool by removing yourself from the situation for the short-term (whether mentally or physically) and using relaxation techniques like deep breathing;

Considering the consequences: stopping and thinking about the consequences of giving in to “bad” behavior (e.g., what happened in the past, what is likely to happen now, what this behavior could trigger in terms of longer-term consequences).

Believing in yourself: boosting your self-efficacy by working on your self-confidence, focusing on the experiences in your life when you succeeded and keeping your mistakes in perspective. Choose to believe in your own abilities and surround yourself with positive, supportive people (Kline).