Emotional Regulation

Emotional Cause & Effect

A sudden pressure in the chest. A weight in the stomach. A smile that rises before you notice. Emotions move first, and only later do we ask why.

One harsh word, a minor setback, the quiet of being unseen; small seeds dropped into the soil of the body. They sprout as shallow breath, a headache, and restless nights. Thoughts coil around them, moods decay, and soon even simple tasks feel barren.

Yet joy and peace plant their seeds too. A kind gesture, a brief laugh, the warmth of being part of something bigger than yourself; these take root as lighter steps, deeper rest, easier breath. Connection deepens, trust grows, and life stretches open.

Emotions don’t just come and go, they are the nutrients that shape which seeds of thought take hold, bearing fragile weeds of limitation that choke, or branches of resilience bearing the fruit of prosperity.

So the question is: “When the garden of your tomorrow blooms, what will be growing there?”

And when you pause to notice, you may already sense new shoots pressing quietly toward the light.

Core Concept

Originally developed by Russel, Weiss, & Mendelsohn in 1989, the emotion affect grid integrates core affect theory into a 2D model.

Core affect is a brain-body state characterized by two dimensions: valence (pleasant ↔ unpleasant) and arousal (activated ↔ deactivated).

Emotional states are plotted as coordinates within this matrix (A1 to E5), enabling quick self-assessment.

This inspired smaller model has been adapted from the original to make the grid more practical while reducing redundancy.

Arousal: This axis measures the intensity or energy level of an emotion. It’s linked to physiological activation (autonomic nervous system activity, energy mobilization).

• Overstimulation (excessive arousal) without positive valence could lead to stress or anxiety.

Valence: This axis measures the degree of pleasantness or displeasure.

• Focusing only on positive valence without sufficient arousal might result in calm but unmotivated states (e.g., contentment rather than excitement).

Emotional Regulation Meta-Strategy

Tactics that apply across environmental/social, physiological, and psychological domains and broadly regulate emotions toward higher valence

Resource Pack: 30 Days To A Better Mood

Targeted Strategies

High Arousal + Unpleasant Valence

(Rage, panic, anxiety, anger, stress, apprehension, overwhelm)

Interventions

• Social: Conflict resolution, seek support, safe space/time out, reduce environmental chaos

• Physiological: Deep breathing, grounding techniques, progressive muscle relaxation, reduce stimulants, improve sleep

• Psychological: Cognitive behavioral therapy (CBT) to reframe thoughts, mindfulness, stress management training

Low Arousal + Unpleasant Valence

(Fatigue, sadness, boredom, loneliness, depression, hopelessness)

Interventions

• Social: Increase social connection, structured activities, support groups

• Physiological: Improve sleep hygiene, balanced nutrition, medical check-ups, gentle activity, exercise programs

• Psychological: Therapy (CBT, ACT), journaling, gratitude, small achievable goals, addressing grief

High Arousal + Pleasant Valence

(Excitement, eagerness, elation, joy, motivation)

Expression

• Social: Channel energy into teamwork, leadership, or collaboration

• Physiological: Sustain with balanced rest, avoid burnout, use exercise

• Psychological: Leverage optimism to set/achieve goals, practice gratitude journaling

Low Arousal + Pleasant Valence

(Calmness, relaxation, peacefulness, serenity, bliss)

Expression

• Social: Strengthen positive bonds, maintain balance between solitude & community

• Physiological: Continue relaxation practices (yoga, tai chi, breathwork), regular rest

• Psychological: Deepen mindfulness, gratitude, meditation, journaling to maintain balance