Emotion Regulation: Why it Contributes to Academic Success


Ok, I will warn you in advance, today’s post is pretty PsychNerdy, but so important to your success as a college student; and really, it is important to your success as a human being.

Emotion Regulation is the platform from which you launch all of your academic skills. It’s true! Even researchers are finding this.

  • “Students who can act on their emotions, trying to control them, tend to present better academic performance” (Pekrun, 2006; Pekrun et al., 2011).
  • “How people regulate emotions affects their relationships, well-being, and stress” (Gross, 2002; Hochschild, 1983).
  • “Individuals differ in their ability to regulate emotions, some choosing more successful strategies than others” (Mayer & Salovey, 1997; Salovey & Mayer, 1990).

Emotion Regulation

Now are you Curious?!?!

Well, let’s get started with describing it. Emotion regulation is the ability to regulate emotions by modulating emotional experience to attain desired affective states and adaptive outcomes. Translation: learn the language of your emotions, what they are telling you, listen to the message, learn how to apply strategies that help you calm down and focus with the goal of successfully completing the task at hand.

SPOILER: It’s PsychNerd Time!

My favourite time 🙂

Brain Nerd

In one study, college students who scored higher on an assessment of their ability to  regulate emotion reported having more positive relationships with others; less conflict and frustration in their relationship with a close friend; and stronger connections, affection, and support in their relationship with a parent (Lopes, Salovey, & Straus, 2003). So, emotion regulation helps in building stronger relationships, which is very important in navigating the college environment.

Here are some of the benefits of college relationships:

  • Knowing people in your class can help you gain access to notes, create supportive study groups, ask questions when you don’t understand and help you to feel a sense of belonging in your classroom and your programs.
  • Having positive relationships with your professors/instructors can help you to feel confident enough to approach them with questions and clarifications when you are having difficulty with the coursework. You can even ask for extensions if needed!

So, I assume you are wondering…
“well, great, how do I learn to manage my emotions!??!”

I am so glad you asked!


Process Model of Emotion Regulation (Gross, 1998)

EmotionsSuper nerdy, but please give me a chance to explain 😉

People can learn to regulate their emotions by:

  1. Situation Selection: choosing situations to enter (or not) based on their expected emotional outcomes,
  2. Situation Modification: modifying those situations once they are in them,
  3. Attentional Deployment: directing their attention to specific features of the situation,
  4. Cognitive Change: changing their appraisals, how they view a situation,
  5. Response Modulation: altering their physiological, experiential, and behavioural responses.


Process Model of Emotion Regulation


Feeling PsychNerdy?!!?

If you are feeling really nerdy and inspired, check out this interview with the amazing Dr. James Gross. He explains the Process Model of Emotion regulation very well…because it is his model 🙂


In the Coming Weeks…

I will be blogging about all the cool ways you can learn to regulate your emotions. I will be sharing different strategies that come from highly supported therapeutic techniques. Here are some highlights:

  • Acts of Kindness (Lyubomirsky, Sheldon, et al., 2005)
  • Aerobic Laughter Intervention (Beckman et al., 2007)
  • Behavioural Activation (Mazzucchelli et al., 2010)
  • Best Possible Self (King, 2001)
  • Character Strength (Seligman et al., 2005)Feelings are Not Facts.png
  • Gratitude Visit (Seligman et al., 2005)
  • Guided Imagery (Watanabe et al., 2006)
  • Hope Therapy (Cheavens et al., 2006)
  • Intensely Positive Experience (Burton & King, 2004)
  • Mindfulness- based Therapies (Kabat-Zinn, 1990; Segal et al., 2002)
  • Quality of Life Therapy (Frisch, 2006)
  • Reminiscence Intervention (e.g., Pinquart & Forstmeier, 2012)
  • Solution-Focused Coaching (e.g., Spence & Grant, 2007)


If I haven’t sold you yet on the value of Emotion Regulation…Please take a moment to watch this amazing TedTalk.

“We’ll go to the doctor when we feel flu-ish or a nagging pain. So why don’t we see a health professional when we feel emotional pain: guilt, loss, loneliness? Too many of us deal with common psychological-health issues on our own, says Guy Winch. But we don’t have to”



Some Advice to Get You Thinking

Ride the Wave

Please know that there are counsellors in your community that are available at low or no cost. Also, your post-secondary institutions have counsellors, for free, waiting for you to connect 🙂

At Mohawk, we have a great counselling team that is very passionate about helping students, so contact us! counselling@mohawkcollege.ca or call 905-575-2211 to book an appointment.


Emotions are just little communication tools trying to tell you something

…learn to listen, communicate back and create a plan of action 🙂

Dr. Heather Drummond, EdD

eSuccess-Coach * Passionate Advocate for Student Success




Bortoletto, D.  and  Boruchovitch, E. (2013). Learning Strategies and Emotional Regulation of Pedagogy Students. Paidéia (Ribeirão Preto) [online]., vol.23, n.55, pp. 235-242. ISSN 0103-863X.  Http://dx.doi.org/10.1590/1982-43272355201311.

Gross, J. J. (2002). Emotion regulation: Affective, cognitive, and social consequences. Psychophysiology, 39, 281–291.

Gross, J. J., & John, O. P. (2002). Wise emotion regulation. In L. Feldman Barrett & P. Salovey (Eds.), The wisdom in feeling: Psychological processes in emotional intelligence (pp. 297–319). New York: Guilford Press.

Hochschild, A. R. (1983). The managed heart. Berkeley: University of California Press.

Lopes, P. N., Salovey, P., & Straus, R. (2003). Emotional intelligence, personality, and the perceived quality of social relationships. Personality and Individual Differences, 35, 641–658.

Pekrun, R., Goetz, T., Frenzel, A. C., Barchfeld, P., & Perry, R. P. (2011). Measuring emotions in students’ learning and performance: The Achievement Emotions Questionnaire (AEQ). Contemporary Educational Psychology,36 (1), 36-48. doi: 10.1016/j.cedpsych.2010.10.002 [ Links ]

Pekrun, R., Goetz, T., Titz, W., & Perry, R. P. (2002). Academic emotions in students’ self-regulated learning and achievement: A program of qualitative and quantitative research. Educational Psychologist, 37 (2), 91-105. doi:10.1207/S15326985EP3702_4 [ Links ]

Salovey, P., & Mayer, J. D. (1990). Emotional intelligence. Imagination,Cognition, and Personality, 9, 185–211.

Salovey, P., Mayer, J. D., & Caruso, D. (2002). The positive psychology of emotional intelligence. In C. R. Snyder & S. J. Lopez (Eds.), Handbook of positive psychology (pp. 159–171). New York: Oxford University Press.



  1. As a student, this article is eye opening to the fact that our emotions can most of the time get in the way of the way we study. I agree that managing our emotions is a major part of being a successful student and relying on the different support systems in your life- personal, community based or school based. Great read!


  2. I definitely agree that having a connection with your professor can affect your learning. I am currently experiencing this in one of my classes this semester. In the ECE program we learn a lot about emotion/self regulation so it was interesting to read about it from the education perspective.


  3. This information is important as it pertinent to my future in the human services field. We always need to keep our emotions in check so this was really helpful!


    1. Hi Stephanie! Oh I so agree! Being in a Human Service field, helping others, hearing their stories of pain and triumph, can be very draining. We do need to learn to manage our our emotional state, take care of ourselves, so that we can give the best of our professional ability. Thanks again for your comments, very insightful 🙂


  4. Very interesting. Something to definitely reflect on. Being in the ECE field this is something we are always checking to see if children can do, but often we forget this is also something we as educators should be able to regulate.


  5. I find this post quite relevant to the way I am currently feeling regarding anxiety and stress now that the last part of the semester is approaching. I liked the poster about riding the waves of your emotions rather than pushing them away, I plan to practice those tips in my daily life.

    Liked by 1 person

    1. Hi Chelsea! Thanks for your response. Yes, as the semester rolls on, anxiety does rise. I am so glad that you found the “riding the emotional wave” tip helpful 🙂 I would love to hear more about how it has worked for you this semester. It is a good one!


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