How to  Emotionally Self-RegulateEmotional self-awareness is crucial in our day to day life; at the workplace and in our personal lives. Each day we encounter situations that may trigger tension in various settings. An emotionally intelligent individual has the competencies of emotional self-awareness, emotional self-expression and awareness of other people’s emotions and this also involves mindfulness and emotional self regulation. When you encounter an emotionally triggering event, the trick is not to suppress the emotions/submissiveness  or to be reactive / throw tantrums. Rather, you could try the following:Identify the emotions; name itIs it anger, fear, frustration or sadness etc .” Identify  and naming it helps you to acknowledge and manage it.What are the facts; Is it true?Process, challenge the thoughts associated with the feeling, is it true?  Is it  accurate? Could you be interpreting things inaccurately clouded by your perceptions and stereotypes? or  could the situation be triggering previous experiences that were hurtful or you could not to address successfully? Notice the Somatic responses ; physiological changes and urgesWhat action is this emotion evoking; to: Say? Do/Act?Shut down? Avoid?Self -Regulate: Act differently When tempted to stonewall, sulk or withdraw, calmly and assertively express your feelings.  When you feel like being reactive/lashing out;  pause and process, and shift to consequential thinking, examine if you are being responsive or reactive, escalating or de-escalating the situation/tension. - Assertive communication involves authentic communication of how the situation makes you feel, honest expression of how you wish to be treated or your desired outcome; the change you wish to see without being aggressive. Mindfulness Engage in square/box breathing, go for a walk. Journal, listen to  soothing music, or guided meditation, self-soothing techniques ; squeeze a ball or pat a dog.  Reflections:What strategies have you used  when highly triggered? In  a scale of 0-10; with 0 being inadequate and 10 being excellent, how well have the strategies you used worked for you?. Remember # Emotional Intelligence is an effective tool for meaningful relationships and high performance.References Bray, S.(2025,June 6).  Emotional Outbursts Don't Belong in the Boardroom, But Neither Does Bottling It Up. LinkedIn.Goleman , D. (1995). Emotional Intelligence: Why it matters more than IQStein and Book ( 2005  ). The EQ Edge: Emotional Intelligence and Your Success.Botshelo, T. M. (2014). Itsose : Lifeskills for the African YouthKeep Supporting our Podcast to help us continue uploading content on this platform by clicking this link:  https://www.buzzsprout.com/ 1813802/supporters/newClick on follow to receive an update every time we upload a new Audio and please Follow us on YouTube by clicking: https://youtube.com/@dr.tshidimwyllie1091/#You can also find us on Apple Podcasts Send us a textSupport the show"Everyday is a New Beginning "

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