Emotional Regulation in the Workplace: Understanding the Three Systems
In the fast-paced corporate world, emotional regulation is often overlooked in favor of productivity and performance. However, research from Compassion-Focused Therapy (CFT) suggests that understanding how our brain regulates emotions can significantly impact our well-being and effectiveness at work. Professor Paul Gilbert’s Three Emotional Regulation Systems provide a powerful framework for managing stress, motivation, and resilience in the workplace.
Balancing these three systems is key to effective emotional regulation, workplace well-being, and productivity. Below is an article structured around these principles, with practical applications for employees in a corporate setting.
1. The Threat System:
Threat System (Red System) – This system is designed for survival. It detects danger, activates the emotions of fear, anger, shame, frustrations anxiety, and mobilizes fight-flight-freeze responses. These system releases the neurotransmitters cortisol (stress hormone) and adrenaline (activates fight/flight response). While essential for protection, constant activation leads to stress, burnout, and workplace conflicts.
Managing Stress and Workplace Anxiety:
The threat system is activated when we perceive danger—whether it is a tight deadline, negative feedback, or workplace conflict. It triggers emotions like fear, anger, and anxiety, preparing us for survival. While this response is crucial in real danger, chronic activation leads to burnout, reactivity, and poor decision-making.
How to regulate the Threat System at work:
• Pause and Name the Emotion – When stress arises, take a moment to identify what you are feeling (e.g., “I feel anxious about the deadline”). This simple act reduces emotional intensity.
• Use Grounding Techniques – Deep breathing, a short walk, or focusing on physical sensations (e.g., feet on the ground) can calm the nervous system.
• Reframe Challenges – Instead of seeing a setback as a personal failure, view it as an opportunity to learn and improve.
2. The Drive System
Drive System (Blue System) – This system motivates action, achievement, and reward-seeking behaviors. It fuels ambition, competition, and goal-setting, which are crucial in the corporate world.
The drive system releases dopamine (reward and pleasure hormone) and norepinephrine (focus and motivation) and we feel the emotions of excitement, ambition, satisfaction, competitiveness, restlessness. However, over-reliance on the drive system can lead to workaholism, exhaustion, and emotional imbalance.
Balancing Ambition and Well-being at workplace:
The drive system fuels ambition, success, and goal-oriented behavior. It is activated by achievement, rewards, and competition, pushing employees to excel. However, an overactive drive system can lead to workaholism, exhaustion, and emotional detachment. Employees may find themselves chasing success without feeling satisfied.
How to regulate the Drive System at work:
• Set Healthy Goals – Instead of focusing only on external rewards (promotions, bonuses), set intrinsic goals that align with your values and personal growth.
• Recognize When Enough is Enough – Celebrate small achievements and avoid the trap of perpetual dissatisfaction.
• Take Strategic Breaks – Research shows that short breaks enhance productivity and prevent burnout. A brief pause between tasks can reset the mind.
3. The Soothing System
Soothing System (Green System) is responsible for rest, recovery, and social bonding and helps us feel safe, connected, relaxed, content and emotionally balanced. The neurotransmitters involved in this system are oxytocin (bonding and trust hormone) and endorphins (calm and relaxation).
It counteracts the threat and drive systems, allowing us to rest, recover, and build meaningful relationships. In the corporate world, a weak soothing system can lead to burnout, anxiety, and workplace isolation.
Our threat and drive emotions are essential for our survival and reproduction but if we are constantly on the move, pursuing, fighting, or running away we would soon exhaust ourselves so the soothing system enables us to slow down rest and recuperate. This system is less important for immediate survival but very important for long-term survival.
Mammals can only survive when they are able to receive care, give care and form social bonds. Evolution has shaped the soothing system to be highly sensitive to signals of kindness, care, and affection from others.
Cultivating Resilience and Emotional Balance
The soothing system is the antidote to stress and overdrive. It allows us to feel safe, connected, and at ease, fostering emotional balance, creativity, and collaboration. However, in high-pressure environments, employees often neglect self-care, leading to chronic stress and disconnection.
How to activate the Soothing System at work:
- Practice Self-Compassion – Instead of self-criticism, try an encouraging inner voice (e.g., “It’s okay to make mistakes; I’m learning”).
- Engage in Supportive Interactions – Connecting with colleagues, sharing experiences, and asking for help fosters a sense of security and teamwork.
- Create Moments of Relaxation – Simple actions like mindful breathing, listening to calming music, or stretching can activate the soothing system and improve emotional resilience.
Conclusion:
The Key is Balance! No single system is “bad” or “good”—they all have essential roles in emotional regulation. The key to workplace well-being is balancing the three systems:
- Use the threat system wisely to stay alert without letting fear dictate actions.
- Channel the drive system for growth while recognizing the importance of rest.
- Prioritize the soothing system to sustain energy, creativity, and emotional well-being.
By understanding and regulating these systems, employees can enhance their resilience, improve teamwork, and sustain long-term success without sacrificing mental health.
Video: The Three Emotion Regulation Systems In Compassion Focused Therapy – https://www.youtube.com/watch?v=HX2N9Z6KKI8&t=2s