Self-regulation: what is it and how can we enhance it?

Although sometimes we do not realize it, in almost everything we do we are managing what we do.

We feel anger and we express it or not depending on the situation, we assess whether or not to say something to someone, we choose one way or another of acting to achieve a goal, we postpone obtaining immediate satisfaction to achieve a greater later… We are talking about self-regulation. In this article we are going to make a brief analysis regarding what this concept implies.

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The concept of self-regulation

We can understand as self-regulation or self control to the capacity or to the set of processes that we carry out in order to successfully manage ourselves. This capacity allows us to analyze the environment and respond accordingly, being able to change our actions or perspective if necessary. Definitely, makes us direct our thoughts, emotions and behavior towards the correct adaptation in the environment and the fulfillment of our wishes and expectations based on contextual circumstances.

Self-regulation not only occurs at the behavioral level, but we also apply it when we manage our thoughts, emotions and ability to motivate ourselves (an 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 own behavior, evaluating yourself or giving a value judgment to your own performance, feelings or thoughts, directing yourself or focusing towards a goal and self-reinforcing or obtaining internal gratification in the achievement of it or the performance of the behavior directed to her. Without these capabilities we would not be able to address adaptively.

From where do we self-regulate?

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. At the biological level, it largely corresponds to the development of frontal lobe, and especially the prefrontal lobe.

An alteration or delay in said development will cause greater difficulty in regulating one's own behavior. But the presence of connections between this area and other structures such as the limbic system, the basal ganglia or the cerebellum.

Main elements that influence self-regulation

The concept of self-regulation includes a broad category of different abilities, which may include the capacity for behavioral inhibition, monitoring of the own activity, mental flexibility, self-evaluation, motivation or the setting and monitoring of plans, being part of it a wide number of functions executive.

The ability to think about one's own thinking or metacognition also influences the capacity for self-regulation, the perception of control over situations, expectations and the perception of self-efficacy. It is facilitated and depends largely on the self-instructions that we give ourselves and allow us to lead. The anticipation of rewards or avoidance of punishments and the characteristics of these will also participate in said 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 when starting or stopping certain behavior, identifying factors such as the need to change strategies, general slowing down, lower level of efficiency and productivity, and difficulties in keeping it fixed or forcing a change of focus attention for.

An example of a disorder or problem in which there is a decrease in self-regulation capacity is ADHD, in which the subject presents difficulties when it comes to fixing attention or controlling his own behavior. or autism spectrum disorders (in which there are difficulties managing emotions and coping with changes, in addition to social and communication deficiencies). Alterations in self-regulation also occur in other mental disorders, such as impulse control disorders, anxiety or affective disorders. Also in schizophrenia.

Likewise, self-regulation problems are also found in those subjects who present lesions in the frontal lobe, especially with regard to the prefrontal lobe. In dementias, head injuries, brain tumors or cerebrovascular accidents that affect the prefrontal and / or its connections.

How to increase it

In those cases in which 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. Training and facilitating the use of metacognition and reflection, postponement of judgment and the generation of alternatives or emotional education is usually recommended. The modeling and use of self-instructions is also very useful. In some cases it may be necessary to present adjusted aid to combat existing limitations.

An example of therapy based on this is Rehm self-management therapy, typically used in cases of depression. Other therapeutic elements to employ could include training in social skills and assertiveness or problem solving, as well as occupational therapy.

Bibliographic references:

• Baker, E. & Alonso, J. (2014). Theories of educational self-regulation: a theoretical comparison and 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.