Emotional Regulation vs Mindfulness β Which to Practice First?
Emotional regulation (ERQ β Emotion Regulation Questionnaire, Gross 2003) measures two main strategies for managing emotions: cognitive reappraisal (changing how you think about a situation) and expressive suppression (hiding what you feel). 16 items. It's an operational skill β what to do with an emotion once it shows up.
Mindfulness (FFMQ) measures the ability to be in the present without judgment. Five aspects: observing, describing, acting with awareness, non-judging, non-reactivity. It's not about changing β it's about noticing.
Mindfulness is upstream β you notice the emotion before it sweeps you away. Regulation is downstream β you already know you have the emotion and decide what to do with it. If you don't feel what you feel, start with mindfulness. If you feel it but it overwhelms you, work on regulation.
When to use: Emotional Regulation Scale β How do you handle feelings?
- Emotions "sweep you away" and you act impulsively
- You suppress feelings but they come back stronger
- You want concrete coping strategies
When to use: Mindfulness β Five Facet Questionnaire (14 items)
- You don't know what you're feeling in the moment
- You act on autopilot
- You want to start from the basics β being present
Not sure? Take both tests!