Emotional Regulation for Young Adults:A Practical Self-Regulation Guide

This printable resource was designed specifically for young adults and teens, especially those with autism, ADHD, or sensory sensitivities, who struggle with recognizing, expressing, and managing their emotions. Using compassionate language and evidence-based strategies, this download teaches essential emotional regulation skills for real-life success.

Perfect for high school students, transition-age youth, ABA programs, counseling sessions, and life skills classrooms, this guide introduces both self-regulation and co-regulation tools using the 3 R’s: Regulate, Relate, Reason.

✅ What’s Inside:

• Simple definitions of emotional regulation and dysregulation

• Visual breakdown of co-regulation vs. self-regulation

• Real-life examples of dysregulation (meltdowns, shutdowns, sensory overwhelm)

• Why regulation is key for mental health, learning, and independence

• 12+ ideas for self-regulation (breathing, fidgets, grounding, journaling, etc.)

• Co-regulation support scripts and request starters

• The 3 R’s to Regulation:

  • Regulate: Calm the brain and body first

  • Relate: Identify and validate your emotions

  • Reason: Reflect and plan for next time

• Practical self-talk examples to model internal processing

• References to clinical research and trauma-informed practice

🎯 Who This Is For:

• Teens and young adults (ages 13+)

• Individuals with ASD, anxiety, ADHD, or executive functioning challenges

• ABA professionals, school psychologists, SEL educators

• Parents, therapists, and life skills coaches

📎 Format: Digital PDF – Easily printable or usable in telehealth/remote sessions
👩‍🏫 Created by BCBAs and based on trauma-informed, neurodiversity-affirming practices
🧩 Can be paired with SEL curriculum, ABA behavior supports, or coping skills toolkits

💛 Proceeds from this resource help fund inclusive events where individuals of all abilities can connect, learn, and thrive together.

🛒 Download now to support emotional growth, self-awareness, and regulation in young adults!