Emotional Regulation Styles Across Personality Patterns

Introduction

Emotional regulation is the ability to influence which emotions you have, when you have them, and how you experience and express them. It's the core of Emotional Intelligence (EQ).

Two Main Strategies

1. Cognitive Reappraisal (Healthy)

Changing how you think about a situation to change how you feel. E.g., "This criticism isn't an attack; it's feedback to help me grow."

Personality Link: High Openness and low Neuroticism make this easier.

2. Expressive Suppression (Unhealthy)

Pushing the emotion down and trying not to show it. E.g., "I'm fine," while seething inside.

Personality Link: High Introversion or Avoidant Attachment often rely on this.

Improving Your EQ

The goal isn't to be happy all the time. It's to feel your feelings without being hijacked by them. Practice "affect labeling"—simply naming your emotion ("I am feeling frustrated") reduces activity in the amygdala.