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A routine part of my work with clients involves ensuring individuals possess the necessary Executive Functioning capacity needed to navigate daily activities and experiences. Executive functioning skills assist in directing energy toward achieving goals. The core executive functions central to dealing with the world in which we live are directing attention and focus, organization, task initiation, planning and prioritization and decision making, self-monitoring and awareness, flexible thinking, emotional control/emotional regulation, and impulse control.
Although all Executive Function skills are interconnected self-regulation and self-awareness are at the foundation of our ability to function well. Self-regulation allows one to exercise self-control, manage impulsivity, and regulate emotions. Self-monitoring helps us keep track of ourselves and adjust when a change is necessary. When used in combination they allow us to prevent or disrupt overwhelm and dysregulation which cause shutdown, immobilization (Dorsal Vagal State), or reactivity, tension, or “fight or flight” (Sympathetic State) When a person is emotionally regulated, they are in what is called a ventral vagal state which is a state of
physiological and psychological well-being in which an individual feels calm, connected, and able to engage in interactions.
Whether you are interested in learning some of the skills I teach that support emotional regulation or if you are a current client wanting to utilize the examples to facilitate your mastery of some of the skills, we have covered in our work together, you can play the recordings below and/or download the written guidance to learn the skill.
Emotional Regulation and Creating Calm
Our emotions fluctuate throughout the day which is how emotions work for everyone. Some people have greater fluctuation and intensity with emotional activation which at times can feel overwhelming. The ability to address the activation and disrupt the flooding to restore a sense of calm is important for all of us. Emotional regulation is a key to mood stability and creating calm.
Breathing Exercises (w/ Audio)
These exercises harness the power of breath to trigger a physiological response that reduces tension and fosters a sense of calm by activating the autonomic nervous system. Think of the sympathetic response as the gas pedal and the parasympathetic response as the brake, with stress activation typically associated with sympathetic response.
By practicing diaphragmatic breathing, you can enhance the parasympathetic response, promoting tension and anxiety reduction and relaxation.
Listen to Diaphragmatic Breathing:
Download Diaphragmatic Breathing PDF
Listen to Box Breathing Exercise:
Flooding and Overwhelm Containment Exercise (w/ Audio)
This guided exercise assists with creating some distance and compartmentalizing and disrupting overwhelm. Being overwhelmed can also cause challenges with emotional regulation and is commonly caused by significant situational stress or chronic challenges with negative thoughts, feelings, memories, or other difficulties.
Listen now:
Sensory Grounding and Awareness Exercise (w/ Audio)
Using your five senses can help you feel more grounded by connecting you with the present moment and your physical surroundings. Being
grounded means being fully present and anchored in the here and now, rather than being lost in your thoughts, worries, or distractions. Engaging your senses mindfully can be a helpful technique for managing stress, anxiety, and overwhelming thoughts and feelings. By being present through your senses, you can reduce the impact of ruminating on past events or worrying about the future. This exercise guides you in focusing on details of your current surroundings in the present moment through your five senses. (5 things you see, 4 things you can feel, 3 things you hear, 2 things you smell, 1 thing you can taste)
Listen now:
Body Awareness and Centering in the Present (Audio)
Start with 5 or 6 intentional breaths – in through your nose, and exhale through pursed lips. Continue to breathe into your diaphragm, focus on both feet on the floor – wiggle, curl, uncurl, press firmly into the floor notice the connection and sensations, alternate stomping your feet on the ground, notice the sensations in your feet and legs and the contact with the ground. Clench your hands into fists, release the tension 10 times, alternate clenching your hands, and rub palms together briskly – notice the sound, feel, and temperature. Stretch – reach up or out for several seconds, relax, and repeat. Alternate standing on one leg at a time for several seconds using your other food if needed to support balance. Return attention to breathing, 4-5 breathing cycles.
Listen now:
Mental Performance Handouts (PDF)
These handouts may be helpful in thinking about your mental game. Organizing information for skill development and understanding how the mind works will support your ability to increase your mental performance skills.
Keys for Peak Performance
Goals and Decision-Making
Tasks of the Mind
Mental Grounding Exercises (Audio)
These mental grounding exercises may also be referred to as attention-shifting strategies. Mental grounding exercises are very helpful in directing our attention away from uncomfortable thoughts and feelings. This allows room for increased comfort and calm. Mental grounding exercises are easy to use in almost any place without disrupting those around us.
Listen now:
Progressive Physiological Quieting (aka Body Scan)
Progressive physiological quieting, sometimes also known as a Body Scan, is a relaxation technique that focuses on bringing awareness to different parts of the body. It promotes relaxation and stress reduction. It is often used in mindfulness practices and can help individuals develop a sense of calm and connection with their bodies.
Free Apps That Can Be Helpful
Important information on using these recordings:
These recordings and exercises should not be used while driving a car, using machinery, or doing another task that needs your full attention to maintain safety. The intended use is only for personal relaxation and educational purposes. They are not intended to be a substitute for mental health or medical treatment, and other uses are prohibited. The author disclaims any liability for the use of these recordings and exercises.
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