Co-regulation techniques happen between two people to help manage emotions and foster self-regulation skills.
Here are three ways to try it.
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Although theyve all been very helpful, Ive also learned that theres no shame in asking for support.
And in fact, I recently learned this practice has a name: co-regulation.
What are co-regulation techniques?
Amira Johnson, MSW, is a mental-health expert and clinician at Berman Psychotherapy.
Before we dive into co-regulation, its important to understand the concept ofself-regulation.
When the process is disrupted by any of these additional stressors, it becomes ineffective as a coping strategy.
For long-term benefits and effective results, Johnson recommends practicing co-regulation often.
Learn how to practice it below.
3 co-regulation techniques to facilitate a sense of calm
1.
Cultivate physiological calmness
According to Dr.
Leaf, the first step in co-regulation is calming down physically, and many strategies can help with this.
She recommends a 10-second breathing exercise, which involves inhaling for three counts and out for seven counts.
As you do this, you help them gain perspective.
Amira Johnson, MSW, is a mental-health expert and clinician at Berman Psychotherapy.
You empower them by showing them they have agency and control in their life.
Using a soft, calm voice is also essential, Dr. Be patient and understanding
Lastly, the co-regulation process requires patience on both parts.
We learn self-regulation from our childhood and upbringing, Johnson says.
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