Emotional Regulation for Adults – Quick Reference Guide

Emotional Regulation for Adults – Quick Reference Guide

Life is stressful. Between work, relationships, responsibilities, and everyday pressures, it’s easy to feel overwhelmed, anxious, or stuck in negative thought patterns. This 2-page Quick Reference Guide gives you 150 practical emotional regulation strategies designed specifically for adults — so you can find calm, reset your nervous system, and build resilience in daily life.

🌟 What Problems Does This Solve?

• Stress, anxiety, and burnout make it hard to stay grounded and focused.

• It’s easy to forget healthy coping strategies when emotions are high.

• Many adults want simple, actionable tools they can use at work, at home, or on the go.

This guide helps you pause, reset, and choose the right strategy in the moment.

✅ What You’ll Get

• 2-page PDF Quick Reference Guide with 150 emotional regulation strategies for adults

• Organized into clear categories:
  • Breathing & Relaxation
  • Sensory & Grounding Tools
  • Movement & Physical Reset
  • Cognitive & Mindset Shifts
  • Connection & Social Support
  • Rest & Self-Care
  • Creative & Playful Resets

• Easy-to-access format — print it for your desk, keep it in your journal, or store it on your device.

💡 Why Adults Love It

• Provides a wide variety of strategies — from quick grounding exercises to long-term self-care practices

• Helps reduce stress and increase resilience in work, home, and personal life

• A practical tool for anyone managing overwhelm, anxiety, or emotional triggers

• Created by an occupational therapist & mom, blending professional knowledge with real-world practicality

✨ This guide is your personal calm-down toolkit — a simple but powerful way to manage emotions, reduce stress, and create balance in your everyday life.