New Beginnings CounsellingBW
We discuss mental health issues, the benefits of Psychotherapy/Counselling, Psychosocial support Services, Emotional Intelligence (EQ, EI ), overcoming anxiety, managing anger, conflict, Stress management, effective communication skills as well as common relationship challenges.
The aim is to empower people from various backgrounds, gender and age in Botswana and beyond.
Some of the episodes were recorded live on DUMA FM Radio largely hosted byThabiso Tshwenyana and a few with Mmangaka Tumagole.
#selfawareness #Selfesteem #Communication skills
#Social styles
# Conflict management
#Stress Management
#Interpersonal relationships
#Office Bullying
#Anxiety coping strategies
#Mindfulness etc.
#MINDFULNESS focuses on
Mindfulness techniques/ coping strategies scientifically proven to work when consistently applied in mental health: Relaxation, Breathing techniques, Self-compassion, Positive Self-Talk, Cognitive defusion, Identifying activities and relationships that depletes rather than nourish our mental health, Journaling, Self-Soothing, Cognitive Reframing/ Rewiring our Brain, empathic communication, Intentional mindfulness music, mindful eating, consequential thinking, the power of gratitude, self compassion, self forgiveness, Acceptance, Emotional Regulation, noticing triggers, staying socially connected whilst creating healthy boundaries etc
Our Contacts:
WhatsApp +267-76890835
Ph: +267 3116488
New Beginnings CounsellingBW
How to Emotionally Self-Regulate
How to Emotionally Self-Regulate
Emotional self-awareness is crucial in our day to day life; at the workplace and in our personal lives.
Each day we encounter situations that may trigger tension in various settings.
An emotionally intelligent individual has the competencies of emotional self-awareness, emotional self-expression and awareness of other people’s emotions and this also involves mindfulness and emotional self regulation. When you encounter an emotionally triggering event, the trick is not to suppress the emotions/submissiveness or to be reactive / throw tantrums. Rather, you could try the following:
- Identify the emotions; name it
Is it anger, fear, frustration or sadness etc .” Identify and naming it helps you to acknowledge and manage it.
- What are the facts; Is it true?
Process, challenge the thoughts associated with the feeling, is it true? Is it accurate? Could you be interpreting things inaccurately clouded by your perceptions and stereotypes? or could the situation be triggering previous experiences that were hurtful or you could not to address successfully?
- Notice the Somatic responses ; physiological changes and urges
What action is this emotion evoking; to:
Say?
Do/Act?
Shut down?
Avoid?
- Self -Regulate: Act differently
When tempted to stonewall, sulk or withdraw, calmly and assertively express your feelings. When you feel like being reactive/lashing out; pause and process, and shift to consequential thinking, examine if you are being responsive or reactive, escalating or de-escalating the situation/tension.
- Assertive communication
involves authentic communication of how the situation makes you feel, honest expression of how you wish to be treated or your desired outcome; the change you wish to see without being aggressive.
- Mindfulness
Engage in square/box breathing, go for a walk. Journal, listen to soothing music, or guided meditation, self-soothing techniques ; squeeze a ball or pat a dog.
- Reflections:
- What strategies have you used when highly triggered?
- In a scale of 0-10; with 0 being inadequate and 10 being excellent, how well have the strategies you used worked for you?.
Remember # Emotional Intelligence is an effective tool for meaningful relationships and high performance.
References
Bray, S.(2025,June 6). Emotional Outbursts Don't Belong in the Boardroom, But Neither Does Bottling It Up. LinkedIn.
Goleman , D. (1995). Emotional Intelligence: Why it matters more than IQ
Stein and Book ( 2005 ). The EQ Edge: Emotional Intelligence and Your Success.
Botshelo, T. M. (2014). Itsose : Lifeskills for the African Youth
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"Everyday is a New Beginning "
