Affect regulation strategies include developing the tools and resources necessary to recognize, observe, modulate, and cope with affects you may be experiencing (affect is another word for emotion). In developing these tools and skills, you will be better able to cope with disturbing emotions as they arise (such as grief, anxiety, anger, fear, frustration, etc.).
Developing the ability to regulate affect begins with learning to identify emotional sensations within your body.
Containment strategies are useful techniques to regulate affect because they can be effectively used to control intrusive trauma memories and images (flashbacks), and disturbing physiological sensations. These overwhelming memories, images, sensations, feelings, or thoughts can sometimes lead to harmful behaviour, making it extremely difficult for you to focus on healing. Learning effective containment skills can empower you and reassure you during difficult times. The term containment is not used here to refer to “stuffing” or ignoring your experiencing. Just the opposite, in fact. It’s about acknowledging the incredible power the distressing memories have, and creating the safe internal place from which to work through them. In her book “Healing from Trauma”, Jasmine Lee Cori describes it as “to contain something is to hold it, to create a place for it, in some ways to protect it”.
“With containment… we learn to discriminate how much (emotion) we an handle at any given moment without overload. We understand that the point is to keep the feelings from getting so intense that they burn us. We learn to contain a feeling so that it doesn’t run roughshod over us but instead is given a place and listened to” — Jasmine Lee Cori
Because every person is unique, there may be some affect regulation strategies that work well for you and others that do not. Try the strategies that sound interesting to you, approaching them with an open mind and a curious attitude. Try each strategy you select over a couple of days, and write in your journal what the strategy was like for you.
Cori, J. L. (2008). Healing from Trauma, A Survivor’s Guide to Understanding your Symptoms and Reclaiming your Life.
Haskell, L. (2003). First Stage Trauma Treatment: A guide for mental health professionals working with women.