Physical and mental health, once considered distinct domains, are inextricably intertwined. Feeling physically run-down makes stress harder to manage, while chronic anxiety ripples through the body, disrupting sleep, appetite, and social routines. Because these negative effects can compound and lead to a range of problems, emotional regulation has emerged as an indicator of whole-body health.
“Emotional regulation is a sophisticated combination of physical, emotional, and intellectual mechanisms happening at once,” explains psychologist Jordan Weisman, director of behavioral health at Eisenhower Health. He likens it to a vehicle’s traction control system, which restores stability when road conditions become slippery.
This complex system is effective only when all parts are functioning properly. Every emotional state has a physical counterpart, and when we feel overwhelmed, the body responds accordingly. Our heart rate rises, blood pressure creeps up, and stress hormones like cortisol and adrenaline surge. If a heightened state persists, the nervous system can remain stuck in “fight or flight” mode, draining energy reserves and placing unnecessary strain on the heart and blood vessels.
“Regulation is the conscious choice to help the brain reevaluate when our system isn’t guessing well,” Weisman says. It can serve as a vital reset, restoring balance before stress takes a lasting toll. Under chronic stress, the brain’s rational center, the prefrontal cortex, becomes less active, while the amygdala, the brain’s alarm system, remains on high alert.
“Clinically, this often appears as anxiety, depression, impaired decision-making, and difficulty recovering from emotional challenges,” says Dr. Cristal Salcido, a naturopathic practitioner at Live Well Clinic in La Quinta. “Together, these effects can create a feedback loop that places additional strain on the heart.”
Emotional regulation is especially relevant for restoring balance in moments of heightened stress, often through habits that are deceptively simple, such as getting a good night’s rest before making a major decision.
“Generally, the best kind of regulation is done before an acute need arises,” Weisman says. “The basics are too important to overlook: things like eating well, exercising, and maintaining a real-life social support via friends, family, and colleagues.” Other valuable habits include hobbies, meaningful work, or volunteering.
Another easily accessible tool is slow, diaphragmatic breathing. When you breathe deeply into the diaphragm and lengthen your exhale, your nervous system shifts out of fight-or-flight into a calmer, restorative state.
Salcido says a patient with anxiety and uncontrolled hypertension practiced guided breathing and meditation for 10 weeks. As his stress resilience improved, his heart rate variability increased, and his blood pressure fell.
Emotional regulation can look different and take different forms for each person. “Whether it’s journaling to gain mental distance, or using mindfulness and breathing to shift physical symptoms,” Weisman says, “the goal is to give your brain the stability it needs to keep you moving forward.”