Self-Regulation: A Leader's Guide to Staying Composed
Read Time: 4 minutes
Here are a few statements often used to describe the leaders we most admire.
Remains calm under pressure.
Thinks clearly in a crisis.
Maintains patience during emotionally charged interactions.
Exudes composed kindness even when faced with unwarranted, harsh criticisms.
Where do these qualities and characteristics come from?
They’re the byproduct of self-regulation, the ability to manage emotions, thoughts, and behaviors, and it's the bedrock of effective leadership.
“Self-control is about inhibiting strong impulses; self-regulation is about reducing the frequency and intensity of strong impulses by managing stress-load and recovery. In fact, self-regulation is what makes self-control possible, or, in many cases, unnecessary.” - Stuart Shanker
In this issue, we’re going to explore self-regulation by zooming in on what underpins this crucial skill and share some evidence-based approaches to significantly improve your capacity for self-regulation.
Positive Sensory Experiences
Our nervous system thrives on predictable, positive sensory experiences. However, this is rarely the state we find ourselves in.
We’re more accustomed to navigating through life under constant attack from perceived threats. Leaving our nervous system teetering on the edge of hypervigilance.
When this is the case our only option is to will ourselves, via deplenishing self-control, toward a desired behavior or output.
So how do we get from here to those positive sensory experiences our bodies crave?
Polyvagal Theory empowers us with an innovative scientific perspective to begin embarking on this self-regulation journey.
Research suggests we can assist in cultivating positive sensory experiences through the association of intense sensations with safety, comfort, and mastery.
Of these, safety might be the most important.
We’re not talking about some subjective “felt sense” of safety, but an objective science of safety that emerges from an internal physiological state regulated by the autonomic nervous system.
The latter can only occur through change in perspective or change in action.
It requires both situational interventions and lifestyle modifications.
Remember, the body keeps the score, so we can’t fake this!
Embrace The Pressure
A 2018 study published in Frontiers in Integrative Neuroscience investigated the impact of deep pressure stimulation on the nervous system.
The researchers found that deep pressure stimulation activates the parasympathetic nervous system, the branch responsible for promoting feelings of calm and relaxation.
This sense of safety allows the brain's prefrontal cortex, responsible for decision-making and emotional control, to function optimally.
A strategy to incorporate these findings into your routine would be a technique called progressive muscle relaxation.
This involves tensing and releasing different muscle groups throughout your body, one at a time.
Share Some Mindful Moments
Research found that mindfulness practices, particularly mindful breathing, can increase gray matter density in the prefrontal cortex, the brain region responsible for emotional regulation and decision-making.
One way to tap into this evidence is to integrate short breathing exercises or guided meditations into team meetings, promoting collective self-regulation.
There are many different mindful breathing techniques, but here's a simple one to get you started:
Find a comfortable seated position.
Close your eyes or soften your gaze.
Focus your attention on your breath.
Notice the sensation of your breath entering and leaving your nostrils or chest.
Count your breaths silently (optional).
If your mind wanders, gently guide your attention back to your breath without judgment.
Start with a few minutes of practice and gradually increase the duration as you become more comfortable.
By incorporating mindful breathing into your daily routine, you can develop a powerful tool for managing emotions, reducing stress, and promoting overall well-being.
A connected mind and body is the foundation of self-regulation. Practices like these will prove to be core for leaders looking to embody the characteristics of a flourishing leader.