Ashley Jangro, LPCC • 8 min read • Practical Tools
Emotional regulation isn't about suppressing your feelings or pretending everything is fine. It's about developing practical tools that help you move through emotions skillfully, so they inform your decisions without controlling them.
In my work with clients, I teach four main methods that work together to create comprehensive emotional regulation skills. Whether you need immediate crisis support or long-term emotional transformation, these tools can help you build the emotional strength you need.
Think of these methods as your emotional regulation toolkit. Each serves a different purpose, and together they give you everything you need to navigate life's emotional challenges with confidence.
AAERO Framework – Core Methodology for Emotional Regulation
AERO is my foundational framework for complete emotional regulation. This is the method I teach every client because it addresses both immediate regulation and long-term brain retraining.
AAwareness
Recognize thoughts, emotions, and body sensations without judgment. Notice physical tension, spiraling thoughts, and unmet needs like hunger or fatigue.
Ask yourself:
- • Where do I feel tension in my body?
- • What emotion is present?
- • What thought is driving this emotion?
Tools: Brain dumps, STOP method, NAP method, somatic noticing
EEmotional Regulation
Use tools like NAP, STOP, breathwork, and body awareness to regulate your nervous system. Name your emotions, extend your exhale, and ride the emotional wave instead of suppressing it.
Key techniques:
- • Name the emotion (one word)
- • Extend your exhale
- • Soften physical tension
- • Allow the feeling to move through
RReframing
Identify the story behind the emotion and challenge whether it's true. Replace unhelpful thoughts with more supportive ones.
Challenge questions:
- • "What is true?"
- • "Who would I be without this thought?"
- • "What else might be happening?"
This step builds new brain pathways through neuroplasticity.
OOwnership
Take intentional action aligned with your values. Ask: "What kind of person do I want to be right now?" and "Do I like how I'm showing up?"
Key shift:
Move from emotional reactivity to values-based behavior
Quick Regulation Methods for In-the-Moment Support
While AERO is comprehensive, sometimes you need immediate tools for intense moments. These three methods are designed for quick deployment when emotions spike.
NNAP Method – For Quick Regulation in Real-Time Situations
Perfect for when emotions spike suddenly and you need to reset quickly. Takes about 60-90 seconds.
Name
Name the emotion you're feeling. Just one word: "angry," "scared," "overwhelmed."
Allow
Allow the emotion without judgment. "It's okay that I feel this way right now."
Process
Process it with a deep breath and attention to your body sensations.
BBAN Method – A Quick, Memorable Tool for Intense Moments
When you're feeling hijacked by intense emotions and need a structured way back to clarity.
Breathe
Take a deep breath, soften your body, and pause. This activates your calming nervous system.
Ask
• What am I feeling?
• What story is my mind telling me?
• What do I need?
Navigate
What kind of person do I want to be right now? What response reflects that?
SSTOP Method – For Immediate Emotional Overwhelm
When you feel completely hijacked by emotion and need to process it physically before thinking clearly.
SStep Away
Step away from distractions. Put down your phone, stop multitasking, give this your full attention.
TTake Control
Take control of your thoughts. "These are just thoughts, not facts. I can examine them later."
OObserve
Observe where you feel the emotion in your body. Scan from head to toe with curiosity.
PProcess
Process by describing the physical sensation. "This feels hot and tight in my chest, like a ball of energy."
How to Choose Which Method to Use
Use AERO when:
- • You have time for deeper processing
- • You want to address recurring emotional patterns
- • You're working on long-term emotional growth
- • The emotion involves complex thoughts and stories
Use NAP/BAN/STOP when:
- • You need immediate regulation
- • You're in a public or time-pressured situation
- • The emotion is intense and overwhelming
- • You need a quick reset before making decisions
Building Your Regulation Practice
Like any skill, emotional regulation gets stronger with practice. Here's how to build these tools into your daily life:
Start Small
Practice with minor emotions before using during major crises. Use NAP when mildly frustrated, not just when overwhelmed.
Be Consistent
Use these tools daily, even when you don't "need" them. This builds neural pathways for automatic access during stress.
Practice Self-Compassion
You won't use these perfectly. What matters is returning to the practice, not perfect execution.
Remember:
These tools aren't about never feeling difficult emotions. They're about developing the skills to move through emotions without being overwhelmed by them. With practice, you'll find yourself naturally reaching for these techniques whenever life feels challenging.
Master Your Emotional Regulation
Ready to dive deeper? These tools are most effective when you understand the complete framework and have personalized support in developing them.
Want individualized guidance? Therapy and coaching provide the support you need to build lasting emotional regulation skills.
Ashley Jangro, LPCC
Licensed Professional Counselor Candidate specializing in practical emotional regulation tools. Based in Castle Rock, Colorado, Ashley teaches the AERO framework and quick regulation methods to help individuals develop lasting emotional strength and resilience.