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

We explain what it is based on and why it helps us to master this psychological function.

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 decide whether or not to tell someone something, we choose one way or another of acting to achieve a goal, we postpone obtaining an immediate satisfaction to achieve 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 ability allows us to analyze the environment and respond accordingly, being able to change our actions or perspective if necessary. In short, we can direct our thoughts, emotions and behavior towards the correct adaptation to the environment and the fulfillment of our desires and expectations based on the contextual circumstances. and the fulfillment of our desires and expectations based on the 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 closely linked).

The set of processes carried out are to a large extent conscious, requiring the capacity to self-monitor or to guide one's own behavior, self-evaluate or give a value judgment to one's own actions, feelings or thoughts, self-direct or focus towards a goal and self-reinforce or obtain internal gratification when achieving it or carrying out the behavior directed towards it. Without these capacities we would not be able to direct ourselves adaptively.

From where do we self-regulate?

It is an ability 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 a Biological level it corresponds largely to the development of the frontal lobe, and especially the prefrontal lobe.

A disturbance or delay in this development will result in greater difficulty in regulating one's own behavior.. But it is also essential the presence of connections between this area and other structures such as the limbic system, the basal ganglia or the cerebellum.

Main elements influencing self-regulation

The concept of self-regulation includes a broad category of different skills among which can be included the capacity for behavioral inhibition, the monitoring of one's own activity, mental flexibility, self-evaluation, motivation or the setting and following of plans, forming part of it a wide number of executive functions.

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 also influence self-regulation capacity. It is facilitated and depends largely on the self-instructions that we give ourselves and allow us to conduct ourselves. The anticipation of rewards or avoidance of punishments 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 behavior, identifying factors such as the need to change strategies, generalized slowing down, lower levels of efficiency and productivity, and difficulties in maintaining or forcing a change of attentional focus.

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 has difficulty paying attention or controlling his or her own behavior.or autism spectrum disorders (in which there are difficulties in managing emotions and coping with change, in addition to social and communicative deficits). In other mental disorders there are also alterations in self-regulation, as for example in 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 in the prefrontal lobe. In dementia, cranioencephalic trauma, brain tumors or cerebrovascular accidents affecting 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 lies. Training and facilitating the use of metacognition and reflection, the postponement of judgment and the generation of alternatives or emotional education is usually recommended. Modeling and the use of self-instructions is also helpful. 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-control therapy, typically used in cases of depression. Other therapeutic elements to be employed could include social skills and assertiveness training or problem solving, as well as occupational therapy.

Bibliographical references:

• Panadero, E. & Alonso, J. (2014). Theories of educational self-regulation: a comparison and theoretical reflection. Psicología Educativa 20 (1); 11-22.
• Zimmerman, B.J. & Moylan, A.R. (2009). Self-regulation: Where metacognition and motivation intersect. In D. J. Hacker, J. Dunlosky, & A. C. Graesser (Eds.), Handbook of Metacognition in Education (pp. 299-315). New York: Routledge.