Encouraging Emotional Self-Regulation

How to be less emotionally reactive Mindfulness and Self-Awareness: Practice mindfulness techniques to become more aware of your emotions and triggers. Notice when you're becoming emotionally reactive and take a moment to pause and reflect before responding. Emotion Regulation Techniques: Learn techniques such as deep breathing, progressive muscle relaxation, or visualization to help calm your emotions in stressful situations. Cognitive Restructuring: Challenge negative or irrational thoughts that contribute to emotional reactivity. Reframe situations in a more positive or balanced light to reduce emotional intensity. Practice Empathy: Put yourself in the other person's shoes and try to understand their perspective. Developing empathy can help you respond with compassion rather than react impulsively. Set Boundaries: Establish clear boundaries to protect yourself from situations or people that trigger emotional reactions. Communicate your boundaries assertively and enforce them when necessary. Develop Coping Strategies: Build a toolbox of healthy coping strategies to manage stress and emotions, such as exercise, hobbies, journaling, or talking to a trusted friend or therapist. Take Breaks: If you feel overwhelmed or emotionally reactive, take a break from the situation to collect your thoughts and regain perspective. Step outside, go for a walk, or engage in a calming activity before returning to the conversation. Practice Assertive Communication: Express your thoughts and feelings assertively, but respectfully. Avoid passive or aggressive communication styles that can escalate conflict and trigger emotional reactions. Practice Patience: Cultivate patience and tolerance for uncertainty. Accept that you cannot control everything and that some situations may require time and patience to resolve. Seek Support: Reach out to friends, family, or a mental health professional for support and guidance in managing your emotions and becoming less emotionally reactive. Remember that becoming less emotionally reactive is a gradual process that takes time and practice. Be patient with yourself and celebrate small victories along the way. Dr.Shivani Sharma #emotionalintelligence

“I don’t fear my feelings anymore.” When she said that in our last session, I felt the weight of how far she had come. Because this was the same high-performing woman who once told me: “I can handle board meetings… but I can’t handle feeling not enough.” On paper, she was exceptional. Strong career trajectory. Many high achiever awards Respected in her field. Consistently delivering results. But internally? Rejection from friends would stay with her for days. A delayed reply felt like exclusion. Someone else being appreciated triggered quiet comparison. Her own achievements went unnoticed — and she shrank. The voice in her head was relentless: “You should be better.” “You should be stronger.” “Why does this still affect you?” Add to that the weight of expectations. From parents. From culture. From herself. She wasn’t just chasing goals. She was chasing approval. And when approval didn’t come — it felt like failure. So she coped the only way she knew how: Overworking. Overgiving. Overachieving. Pretending she wasn’t hurt. High performer outside. Emotionally exhausted inside. No one had ever taught her what to do with feelings like rejection, comparison, invisibility. So she either drowned in them… or pushed them down. In our recent session she said: “Now when I feel rejected or small, I don’t spiral. I pause. I name it. I park it. I choose how to respond.” That is emotional fitness. Not becoming emotionless. Not pretending rejection doesn’t hurt. Not eliminating ambition. But learning to: • Separate feeling from identity • Regulate before reacting • Stop outsourcing self-worth • Celebrate your own wins • Allow someone else’s success without shrinking yourself Her achievements didn’t suddenly get louder. Her inner critic got quieter. She stopped losing days to “I’m not enough.” She stopped turning someone else’s spotlight into her shadow. And that shift changes everything. Because here’s the truth: Many high performers aren’t struggling with competence. They’re struggling with unprocessed emotion. Rejection hurts. Comparison triggers. Unmet expectations sting. That doesn’t make you weak. It makes you human. But if you don’t train your response, those emotions start running your leadership, your relationships, your confidence. So let me ask you: Where are you still seeking approval instead of building self-trust? If you’re ready to stop feeling small in moments that don’t define you — and start leading from emotional strength — let’s connect. Because success feels very different when you no longer measure your worth through someone else’s validation. #EmotionalFitness #HighPerformance #EmotionalIntelligence #LeadershipDevelopment #WomenInLeadership #SelfWorth #ResilientLeadership #NervousSystemRegulation #ExecutivePresence #PersonalGrowth #ConfidenceBuilding #SelfLeadership

We don’t talk enough about self-care in communications. As communications professionals, we’re often on the frontlines of people’s emotions. The messages we share can sometimes prompt strong reactions - maybe it’s a polarizing topic, maybe it hits a personal trigger. And it’s us who receive those responses. We read them. We process them. We engage with them. Sometimes they’re charged. Sometimes they feel deeply personal. And over time, that takes a toll. I’ve felt it myself - first when working in customer relations, later in communications. That’s why I believe managing our emotional well-being isn’t a “nice to have.” It’s a core skill for anyone in communications. Here are a few practices that help me: 🔹 Pause and acknowledge. Let yourself feel the emotion instead of pushing it away. Reflection prevents impulsive reactions. 🔹 Label the feeling. Naming emotions - “I feel hurt,” “I feel angry” - brings clarity and control. 🔹 Practice empathy. Look for what’s behind the other person’s words. It helps lower automatic defences. 🔹 Invest in self-care. Sports, meditation, or support groups - whatever keeps you grounded. When we care for our own emotional well-being, we become better listeners, calmer responders, and more effective communicators. Curiosity and empathy start with balance. For me, it’s daily meditation and breathing work. What’s yours?

We master communication skills, but struggle with the most important ones - with ourselves. We spend a lot of time navigating external communication – presentations, meetings, negotiations. But the most crucial conversations often happen silently, inside our own heads. Are you ready for a challenge? Let's delve into some tough, introspective questions that can unlock growth and self-discovery. Here are a few prompts to get you started: 1. Where am I getting defensive? Is there a hidden insecurity fueling my reactions? 2. What patterns or behaviors hold me back? Can I identify their root cause and work towards positive change? 3. What needs to be forgiven, both of myself and others? Could releasing resentment free up emotional space for progress? 4. Am I living in accordance with my values? Where are there discrepancies between my beliefs and actions? 5. What difficult truths am I avoiding? Facing them head-on could be the key to unlocking a brighter future. These conversations aren't easy, but they're vital. They empower us to: 1. Challenge limiting beliefs. 2. Take responsibility for our actions. 3. Embrace self-compassion. 4. Cultivate healthier relationships (including the one with ourselves). These prompts are just the beginning. By having these tough conversations with ourselves, we can unlock incredible growth and self-awareness. What are some questions that spark your own self-reflection? Share them in the comments!

Reacting impulsively to hurtful remarks can be a cycle that traps us, especially in the high-pressure environment of the corporate world. But what if there's an alternative? Picture this: taking an emotional detour, finding balance and self-awareness. Imagine navigating the workplace with a sense of calm and poise, even when faced with challenging interactions. This is the journey of mindful non-reaction and its profound impact on your emotional well-being. In the fast-paced corporate world, getting caught in the trap of immediate reactions is easy. A colleague's critical comment or a tense meeting can trigger an impulsive response, leading to unnecessary conflict and stress. But by embracing mindful techniques, you can break this cycle and foster a more harmonious work environment. 𝐏𝐚𝐮𝐬𝐞. 𝐁𝐫𝐞𝐚𝐭𝐡𝐞. 𝐎𝐛𝐬𝐞𝐫𝐯𝐞. When faced with a triggering moment, the first step is to pause. Take a deep breath and give yourself a moment to process the situation. This brief pause can be enough to prevent an impulsive reaction. Example: Imagine you're in a meeting, and a colleague makes a dismissive remark about your project. Instead of immediately defending yourself or reacting with frustration, take a moment to breathe. Observe your feelings without judgment. This pause allows you to respond thoughtfully, perhaps by asking for constructive feedback or clarifying your perspective calmly. 𝐋𝐞𝐚𝐫𝐧 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐓𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞𝐬: Mindful Breathing: Practice deep breathing exercises to centre yourself during stressful situations. This helps in reducing immediate emotional reactions. Reflective Listening: When someone makes a hurtful remark, listen to understand rather than to respond. This can diffuse tension and lead to more productive conversations. Empathy: Try to understand the person's perspective before making the remark. This can help you respond with compassion rather than defensiveness. Break the Cycle. By incorporating these techniques, you empower yourself to respond thoughtfully, breaking the escalating reaction cycle. This improves your emotional well-being and sets a positive example for your colleagues, fostering a more respectful and collaborative work environment. In conclusion, mindful non-reaction is a powerful tool in the corporate world. It enables you to navigate challenging interactions gracefully, enhancing your personal and professional life. Embrace this new approach and watch as it transforms your workplace dynamics. As a coach, I've seen firsthand the transformative power of mindfulness. It elevates your professional interactions and enriches your personal growth. If you're looking to cultivate a mindful approach in your professional life, I'm here to guide you on this journey. Together, we can create a work environment where calm, clarity, and compassion thrive. #MindfulLeadership #EmotionalIntelligence #CorporateWellbeing #ProfessionalGrowth #MindfulnessCoaching #CoachSharath

Ever had a moment where you left a meeting thinking, “That went well” only to realise later that others saw it completely differently? When I spoke with Daniel Goleman for 'The Future of Leadership is Human' podcast from the #AssociationforCoaching, we talked about exactly that - how real leadership begins with self-awareness. Here’s the reality: 👉 95% of people think they’re self-aware, but only 10–15% actually are. 👉 Companies that underperform have 20% more leaders with blind spots than high performers. It’s a costly gap; in productivity, impact and innovation. When a leader can’t see their own patterns - how they communicate, react, or make decisions - they can’t lead with full impact. Self-awareness isn’t really a 'soft skill.' It’s strategic. It’s the difference between: → reacting vs. responding → managing people vs. inspiring them → assuming trust vs. earning it When you’re genuinely self-aware, you show up as real, grounded and open. You own your impact. You listen more deeply. People feel that - and it makes you more approachable, relatable and ultimately more trustworthy. So how can you check your own self-awareness as a leader? 💭 Ask for honest feedback - from your leader, peers, team, even your family. It may not be fun, but it will be insightful. 🧠 Notice your triggers - when do you feel defensive, drained, or energised? 📓 Reflect after moments of tension or challenge – what was really going on for you? 🎯 Look for patterns – are there behaviours you repeat that no longer serve you? What's that thing you always hear in your annual performance review? The most self-aware leaders aren’t perfect - they’re just curious and open to understanding themselves and their impact. They pay attention. They ask questions. And they keep learning. If you’d like to explore this more, you can listen to my conversation with Daniel Goleman here 🎧 👉 https://lnkd.in/egkQdnae How do you stay aware of how you’re showing up as a leader? MAXINE BELL Rob Lawrence Smaranda Dochia #Leadership #SelfAwareness #EmotionalIntelligence #AuthenticLeadership #HumanCentricLeadership #Trust #WomenInLeadership #CareerGrowth #FutureOfLeadership

EMOTIONAL STAMINA: How long can you stay with yourself? This one’s deeply personal. The thing I’m working on now — like really, really working on — is my distress tolerance. (And to be fair to myself and all of us, there is a ridiculous amount of distress in the world right now). But still. Think about how many times you reflexively reach for your phone. This is my distractive drug of choice. It’s me taking leave of myself. If the feeling I’m dodging is especially gnarly, distraction alone won’t cut it. That’s when I up the ante and head towards my favorite patterned destination: someone else’s needs. I share this as a PSA about self-abandonment. It’s not noble or selfless. It doesn’t mean you’re low-maintenance or chill — it means you’re emotionally malnourished and disconnected from your own truth. It builds resentment and leads to unhealthy codependency. If you are leading teams or parenting kids, building your emotional stamina is even more worth the effort. And self-presence doesn’t have to be a huge overhaul — it’s doable doses repeated daily. Here’s how the practice looks for me: - Notice the moment I think “I want out of this feeling” - Take 3 breaths - Name the feeling. “This is sadness.” - Stay with myself. “This is uncomfortable but I’m okay.” - Ask what I’m afraid will happen if I linger here. Being swallowed by emotion. Not recovering. Having something painful confirmed about me. Yet, I’m here to report that these things rarely — or only fleetingly — happen. My emotional interval training increases my ability to sit in the suck. And in practicing self-companionship, my capacity to truly be there for others expands. As a coach, this is literally a business investment. There’s more of me to give because there’s less of me I’m denying. Try it and see. It just might be the most important 90 seconds of your day.

When faced with other people’s bad behavior, most advice centers on specific responses or techniques. Yet I've found that what matters even more is the mindset you bring to these challenging moments—because let's face it, we can't control other people's behavior, but we can control how much of our emotional reserves it consumes. What do I mean by “bad behavior?” Think about the client who sends angry emails at midnight, the colleague who talks over you in meetings, or the boss who changes project requirements without warning and then asks why you're behind schedule. And of course, think of any family member who just drives you bananas! Here are 5 mindsets to try: 1. The Anthropologist Mindset: When someone behaves badly, imagine you're an anthropologist who's just discovered a fascinating new cultural behavior. "How interesting! This person believes interrupting shows engagement." This curious, detached observation creates emotional distance and reduces your stress response. Plus, it makes boring meetings way more entertaining! 2. The Compassion-Before-Correction Lens: Before addressing problematic behavior, ask yourself: "What might be happening in their world that I can't see?" Maybe that aggressive email came after they received bad news from home, or that micromanaging is driven by their fear of failure. This doesn't excuse bad behavior, but it helps you approach the conversation with understanding rather than judgment. 3. The Personal Laboratory View: See difficult interactions as experiments in your personal development lab. "What can I learn here about my triggers and reactions?" When you view challenging people as growth accelerators rather than obstacles, you transform frustration into fascination. (Congratulations to that impossibly difficult client—you've just been promoted from "nightmare" to "character-building exercise"!) 4. The Chess Player's Perspective: In chess, successful players think several moves ahead. Similarly, ask: "If I react instinctively right now, what's likely to happen next?" This strategic pause helps you respond rather than react, choosing moves that advance your long-term goals rather than satisfying short-term emotional urges. (This is particularly useful for family gatherings!) 5. The Self-Coaching Stance: Become your own compassionate coach by asking: "What would my best self do in this situation?" This creates space between stimulus and response, allowing you to align your actions with your values rather than with the emotional weather of the moment. These perspectives can be applied universally—whether you're dealing with a difficult client or the person who just cut you off in traffic. What mindsets and perspectives do you use when you feel a flair coming up? #conflict #relationships #coaching

As high-achievers, we often prioritize others' needs over our own. Setting boundaries is crucial for emotional wellbeing. 5 non-negotiable boundaries I've set for myself: ♥️Making Emotional Health My Priority I schedule self-care into my daily planner, just like any other important meeting. Whether it's meditation, journaling, or a relaxing bath, I prioritize my emotional health. ♥️Honouring and Validating My Emotions I've stopped minimizing or suppressing my emotions. Instead, I acknowledge and validate them. This helps me process and release emotions in a healthy way. ♥️Limiting Energy Spent on Others I've learned to set healthy limits with others. I prioritize my own needs and avoid overcommitting. This helps me maintain my energy and avoid burnout. ♥️Replacing Social Comparison with Self-Comparison I've stopped comparing myself to others on social media. Instead, I focus on my own progress and growth. This helps me stay grounded and motivated. ♥️Saying No Without Guilt I've learned to say no without feeling guilty or apologetic. This boundary helps me maintain my emotional energy and prioritize my own needs. By setting these boundaries, I've improved my emotional wellbeing and increased my resilience. What boundaries do you set for your emotional wellbeing?