Self-regulation: what is it and how can we enhance it?
Although sometimes we don’t realize it, in almost everything we do we are managing what we do.
We feel anger and we express it or not according to the situation, we value whether or not to say something to someone, we choose one way or another to act in order to reach a goal, we postpone obtaining immediate satisfaction in order to reach a greater one later on… We are talking about self-regulation . In this article we are going to make a brief analysis of what this concept means.
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The concept of self-regulation
We can understand as self-regulation or self-control the capacity or the set of processes that we carry out in order to manage ourselves successfully. This capacity allows us to analyze the environment and respond accordingly and change our actions or perspective if necessary. In short, enables us to direct our thoughts, emotions and behaviour towards the correct adaptation in the environment and the fulfilment of our desires and expectations based on the contextual circumstances.
Self-regulation does not only occur at the behavioral level, but we also apply it when we manage our thoughts, emotions and ability to motivate ourselves (aspect with which it is widely linked).
The set of processes carried out are largely conscious, requiring the ability to self-monitor or guide one’s behavior, to self-evaluate or make a value judgment of one’s actions, feelings or thoughts, to self-direct or focus on a goal and to self-reinforce or obtain internal gratification in the face of the achievement of that goal or the realization of the behavior directed at it. Without these capacities we could not be directed in an adaptive way.
Where do we regulate ourselves from?
It is a skill that is not completely innate but is developed and strengthened based on our learning and the circumstances and stimuli that are part of our lives. On a biological level it corresponds to a great extent to the development of the frontal lobe, and especially the prefrontal lobe.
An alteration or delay in such development will cause greater difficulty in regulating one’s own behaviour . But the presence of connections between this area and other structures such as the limbic system, the basal ganglia or the cerebellum is also essential.
Main elements influencing self-regulation
The concept of self-regulation includes a broad category of different skills which may include the ability to inhibit behavior, monitoring one’s activity, mental flexibility, self-assessment, motivation, or setting and following up plans, with a wide range of executive functions being part of this.
The capacity for self-regulation is also influenced by the ability to think about one’s own thinking or metacognition , the perception of control over situations, expectations and the perception of self-efficacy. It is facilitated and depends largely on the self-instructions we give ourselves and allow us to lead ourselves. The anticipation of rewards or avoidance of punishment and the characteristics of these will also participate in this self-regulation
Related disorders and injuries
Self-regulation allows us to manage our own activity and make it adaptive, which is essential for our proper functioning in society. The fact that we cannot regulate ourselves correctly will generate problems such as difficulties in starting or stopping certain behaviour, identifying factors such as the need to change strategies, generalised slowing down, lower levels of efficiency and productivity and difficulties in keeping fixed or forcing a change in focus of attention.
An example of a disorder or problem in which there is a decrease in the capacity for self-regulation is ADHD , in which the subject presents difficulties in paying attention or controlling his or her own behaviour. or autism spectrum disorders (in which there are difficulties in managing emotions and coping with changes, in addition to social and communication deficiencies). In other mental disorders, alterations in self-regulation also occur, such as impulse control disorders, anxiety or affective disorders.Also in schizophrenia.
Self-regulation problems are also found in those subjects with frontal lobe injuries, especially in the prefrontal lobe. In dementias, head injuries, brain tumours or strokes affecting the prefrontal and/or its connections.
How to increase it
In those cases where the capacity for self-regulation is not very adaptive or has not been fully developed, it can be very useful to carry out different practices to increase it.
In this sense the type of activities, treatments and therapies to be applied will depend on the reasons for the lack of self-regulation, its consequences or where the main deficit is located. Training and facilitating the use of metacognition and reflection, deferral of judgment and the generation of alternatives or emotional education is usually recommended. Also the modeling and use of self-instruction is very useful. In some cases it may be necessary to present adjusted aids to combat existing limitations .
An example of therapy based on this is Rehm’s self-management therapy, typically used in cases of depression. Other therapeutic elements to be employed may include social skills and assertiveness training or problem solving, as well as occupational therapy.
Bibliographic references:
- Baker, E. & Alonso, J. (2014). Educational self-regulation theories: a comparison and theoretical reflection. Educational Psychology 20 (1); 11-22.
- Zimmerman, B.J. & Moylan, A.R. (2009). Self-regulation: Where metacognition and motivation intersect. In D. J. Hacker, J. Dunlosky and A. C. Graesser (Eds.), Handbook of Metacognition in Education (pp. 299-315). New York: Routledge.