Encouraging Emotional Self-Regulation

The thing about action-plans like ‘power-save mode’ or ‘overwhelm action plan’ is that you do not have to use them- you just have to keep them handy in your phone so if and when that time comes you know what to do–almost like a ‘survival guide’. When we are flooded our ability to plan, organize, think clearly is compromised–which is why having a plan that you can access right away will help contain the anxiety and overwhelm. Sure, there are many things you can do preventatively to keep overwhelm at bay- however, be prepared that there will be times where you will be overwhelmed at work or in public. What should you do then? Leave the room whenever possible. No matter where you are, leave the place where you felt triggered. I have already thought about and identified the ‘safe zones’ in my work, loud public places like malls, and when in doubt–you can always go to the washroom. (If I am going to an important meeting which will be anxiety provoking, I might go to check out the place the day before and identify a safe place/nearest washroom that I can retreat to if I am feeling overwhelmed before/after the meeting so I am not having to look for that place when I am anxious or stressed). Engage in some deep, slow breathing…the double inhale, long exhale is a great way to bring yourself to calm. Box breathing, as well as the extended exhale are all great. Not only does it reset the nervous system, it gets your mind to focus on something other than the overwhelm. (I also have podcast/IG lives on nervous system regulation exercises that will help bring calm to your mind and body quickly) Engage in grounding exercises. (lots on my feed on that) Reach out to someone in person is preferred but phone call is also ok. Talking to a safe person will help you feel supported. Think about the smallest and most immediate steps you have to take in the next couple of hours. It's easy to start catastrophizing and start thinking about weeks and months ahead–don't. Keep your head down, and focused on the next few hours and getting the immediate tasks done. It is very normal and the best and most prepared of us will feel overwhelmed sometimes … drop the criticism and stick to a plan to get through those times.   

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 faced a 2-3 hour delay after a workshop in New Hampshire, making it impossible to reach the airport on time for my flight to Las Vegas. Despite feeling panicked, I used the R.A.I.N. technique from my Peloton meditation teacher to stay calm. I'm happy to share this technique with you. Here are the concise steps: 1. Recognize your feelings: Identify and acknowledge your emotions, accepting them as normal and valid. 2. Accept and allow your feelings: Embrace your emotions as they are and allow yourself to feel them without judgment. 3. Investigate: Determine what you need in the moment and take necessary actions to meet those needs. 4. Nurture: Care for yourself by seeking support, finding solutions, and taking positive steps forward. R.A.I.N. helped me stay calm during a tough situation. How do you remain composed during difficult customer interactions or tough meetings? Share your approach in the comments to help someone out today!

Emotional Neutrality is a new superpower-Don’t let others define your worth It's easy to get caught up in the opinions and actions of others. We often take things personally, letting the words and behaviors of those around us affect our self-worth, emotions, and actions. However, this habit can be detrimental to our mental and emotional well-being. When we take things personally, we give others control over our emotions and reactions. A careless comment, a misunderstood message, or a differing opinion can send us spiraling into self-doubt, anger, or hurt. This can lead to defensiveness, anxiety, and stress, ultimately affecting our relationships, work, and overall quality of life. On the other hand, learning to not take things personally can be incredibly liberating. When we detach ourselves from the opinions and actions of others, we regain control over our emotions and reactions. We begin to see that people's words and behaviors often reflect their own experiences, biases, and struggles, rather than ours. By adopting this habit of not taking anyone else’s views personally, we… ✔️ Reduce stress and anxiety ✔️ Improve our relationships by avoiding unnecessary conflicts ✔️Increase our self-awareness and self-confidence ✔️Focus on what truly matters to us, rather than getting sidetracked by others' opinions ✔️Develop a more positive and resilient mindset So, how can we cultivate this habit? It starts with practicing emotional neutrality. When faced with a challenging situation or comment, take a step back, breathe, and assess the situation objectively. Ask yourself: ⁉️ Is this person's opinion or behavior a reflection of me or themselves? ⁉️ Is there any truth to their words, or are they just projecting their own issues? ⁉️ Can I respond calmly and constructively, rather than react impulsively? By learning to not take things personally, we can break free from the weight of others' opinions and expectations. We can focus on what truly matters to us, cultivate more positive relationships, and live a more authentic, empowered life. I’m learning this skill gradually!! And let me tell you that it takes heaps of patience to deal with such people but best strategy is to remain calm and ignore them as if they are non-existent. And gradually they will fade on their own.

🌟 How to Build Emotional Resilience in Business - The Key to Thriving Through Challenges 🌟 In the ever-changing landscape of business, emotional resilience isn’t just a skill—it’s a necessity. It’s what allows leaders and teams to face setbacks with courage and adapt with grace. In my 25 years of scaling experience and advising 1361 businesses, here’s how emotional resilience transforms businesses: Adaptability - Resilient leaders pivot strategies effectively under pressure, turning potential disasters into opportunities for growth. Steadfastness - It fosters an environment where challenges are met with determination, not despair. Empathy - Understanding team stresses and struggles builds stronger, more supportive workplace relationships. 🛡️ Cultivate Your Resilience: Reflect Regularly: Take time to reflect on daily outcomes; learn from each success and setback. Seek Support: Don’t go it alone—lean on mentors, networks, and teams. Stay Proactive: Always look ahead to anticipate rather than react to challenges. 🤔 Your Turn: In our Growth School program, we workshop each week, plan monthly, Mastermind, and strategise quarterly – our students (business owners) are always one step ahead and always fully supported. How have you developed emotional resilience in your professional life? Share your stories and strategies below to inspire and learn from one another! #BusinessResilience #Leadership #EmotionalResilience #BusinessGrowth #Entrepreneurship

There is a dark side to ambition. The toll it takes on our mental health. Here are 3 simple steps to reclaim your peace: — Step 1: Use an adapted routine on those chaotic days We all know a smooth morning routine sets the stage for a strong day. But what happens when you can't stick to your normal, ideal routine? Find time for the "non-negotiables." For me, that is: • Meditate for 5 minutes • Write one thing I'm grateful for • Read one page of The Daily Stoic • Move my body for at least 30 minutes If I can sneak these 4 things into each day, it keeps things from unraveling. — Step 2: Focus on what you can control When we're stressed, overworked, and under-slept, it's easy to get upset at the very slightest obstacle. When I know I'm going to enter a hectic period of work, I set regular prompts (2 - 3 per day) for me to take a deep breath and remind myself one critical question: "Is this in my control?" If it's not, I detach from the emotion of it. Then I take one small step in the right direction on the task at hand. — Step 3: Be transparent with important people around you When I was younger, I tried to do everything on my own. I kept my feelings bottled up. The problem? This level of repression can erupt into a bigger issue when you least expect it. So, I learned to be radically honest with what's going on internally with the important people around me so I can lean on them for support. — Like a lot of over-achievers, I hold myself to very high standards. However, those taxing standards can come at a valuable cost to my mental health if I’m not intentional. There's been no better example of this than getting ready for the launch of The Purposeful Performer over the past 6 weeks. When everything feels like a priority, it's hard to maintain a clear level of focus and harmony. Earlier in my career, these stressful moments could have spun me in a downward spiral. Now, I rely on this simple 3-step approach to get me out of tough situations. How do you maintain a level of control on the chaotic days? 🐝

One morning last week, I woke up feeling overwhelmed, frustrated, and sad...😫 In the past, those emotions would spiral, affect my productivity for the rest of the day; I would even get more frustrated at myself for feeling those emotions But NOW I have created a mental gym to control my emotions rather than allowing them to control me 🙌 Here are the steps I took which completely shifted my state. Try it out next time this happens to you: 1. Accept that I am feeling these emotions, but detach my identity from the emotion. Ie: I am not a sad person, I am just feeling sadness. - There is a difference, and it will pass. 2. Write down why I began to feel these emotions; what caused it? What upset me? 3. When is the appropriate time to take action on the incident that triggered the emotions? Is there anything I can do to solve it? Put a time block on your calendar indicating when you can take action. 4. Write down 5 things I'm grateful for 5. Physically move my body (Crushed my workout with a killer playlist) 6. Write my long term goals, and visualize myself accomplishing them and feeling the emotions I would experience in this process. By the end of my physical and mental gym routine, I felt inspired, joyful, and motivated to take clear action. This approach has been transformational for me. Instead of getting stuck in negative emotions or ignoring them (making them compound). ➡️ Now, I feel empowered to handle them face on, and they actually give me more insight on how to have a more positive, productive, clear plan moving forward. I'm sharing this because I want you to know you don't have to stay stuck either. We all face challenging experiences, but you can truly turn challenges into strengths. Who else has developed strategies for managing difficult emotions? Comment below, I'd love to hear about your experience and tactics! #EmotionalIntelligence #ProfessionalGrowth #Resilience

I feel overwhelmed at times: - Overwhelmed by the thought of slowing down. - Overwhelmed by the fear of missing deadlines. - Overwhelmed by concerns about not being productive. - Overwhelmed by the feeling of losing control of the schedule. I rarely take time to think and reflect in the midst of balancing my packed schedule. Here are some targeted strategies to manage overwhelm and find balance: ➡ Time Blocking: Allocate specific blocks of time in your daily schedule for focused work, breaks, and personal reflection. Use a tool like Google Calendar to visually organize your day. ➡ Daily Review: Start each day by listing your top 3 priorities. Focus on completing these high-impact tasks first to maintain productivity without feeling overwhelmed by a long to-do list. ➡ Reflective Journaling: Dedicate 5-10 minutes at the end of each day to jot down your thoughts, challenges, and successes. This helps in processing your day and planning improvements. ➡ “Do Not Disturb” Periods: Implement periods during your day when you turn off notifications and avoid checking emails to concentrate fully on tasks or personal time. ➡ Use the Pomodoro Technique: Work in 25-minute intervals followed by a 5-minute break. This technique helps maintain focus and reduces feelings of being overwhelmed by breaking tasks into manageable chunks. ➡ Weekly Planning Sessions: Spend 30 minutes each week reviewing upcoming deadlines, tasks, and goals. Adjust your schedule to align with priorities and reduce last-minute stress. Incorporate one or more specific strategies might work for you and create a more balanced, reflective approach to your busy schedule. Take that needed break and Enjoy your Weekend 😊 #Timemanagement #Productivity #Balance #Reflection

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

𝗙𝗿𝗼𝗺 𝗥𝗲𝗮𝗰𝘁𝗶𝗼𝗻 𝘁𝗼 𝗥𝗲𝗳𝗹𝗲𝗰𝘁𝗶𝗼𝗻: 𝗖𝘂𝗹𝘁𝗶𝘃𝗮𝘁𝗶𝗻𝗴 𝗚𝗿𝗼𝘄𝘁𝗵 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗜𝗻𝘁𝗲𝗹𝗹𝗶𝗴𝗲𝗻𝗰𝗲 ⚖ In our professional journeys, we often encounter situations that test our patience and maturity. This reflection highlights the importance of learning and growth within an individual, particularly how maturity and emotional intelligence shape our professional journeys. Over a decade ago, I encountered such a situation on a project site, witnessing a young colleague's anger after a heated exchange with a client manager. His frustration was palpable, and when I calmly suggested letting it go, he retorted that I must have "chilled blood or perhaps even water” in contrast to his "young and boiling blood." Gathering all my experience, I explained that there was no point dwelling on the manager’s behaviour. Despite the outburst, the manager had been helpful in other aspects of the task, and our primary focus was to complete the job and move forward. Interestingly, later that evening, the same manager, who had initially caused so much frustration, went out of his way to help us finalize the work and provided logistical support for our departure, demonstrating the importance of maintaining perspective and not letting a momentary emotion define an entire relationship. As Ashwani Mittal ‘Aish’ aptly puts it, "While boiling, water must be thinking, if there was no vessel, it would have shown the fire what it can do." This metaphor encapsulates the lesson perfectly. Without a container - responsibilities, perspective, or experience - our emotions can easily overflow, potentially causing harm or misjudgment. However, maturity allows us to see that the ‘vessel’ is what helps us control our impulses and channel our energy constructively. In an organizational set up, these ‘vessels’ are often our professional responsibilities, relationships, and gratitude for the support we receive along the way. By embracing these boundaries, we learn to manage challenges with graciousness and resilience and aim to become more effective professionals. Growth is not just about advancing in our careers, but also about developing the capacity to navigate difficult moments with grace, understanding, and a broader perspective. Through this process, we transform from being reactive to being thoughtful and composed, allowing us to thrive in both work and life. True growth is not just about advancing in rank or title. It is about cultivating the ability to manage emotions, respond thoughtfully to challenges, and maintain a broader perspective. Through this process, we evolve from reacting impulsively to acting with intentionality, ultimately fostering a more positive and productive work environment. Anything you may like to add...