Regulation Strategies

From Reaction to Response

Emotional regulation isn't suppression—it's expanding the space between trigger and action so you can choose your response. Different situations call for different strategies.

Situation Selection

Avoid or modify situations that trigger unhelpful emotions.

• Curate your information environment
• Choose when and how to engage with difficult topics
• Build in delays for high-stakes decisions

Attention Deployment

Direct attention away from triggering elements.

• Focus on facts rather than framing
• Look for the "boring" version of inflammatory claims
• Shift from content to tactics being used

Cognitive Reappraisal

Change how you interpret the situation.

• "This is designed to make me angry"
• "The sender has incentives I should consider"
• "My strong reaction suggests I should slow down"

Response Modulation

Manage the expression and physiological effects.

• Physiological calming (breathing, grounding)
• Delay tactics (drafts not sends, walking away)
• Physical release (exercise, tension release)