Emotional Sensitivity Training

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

Your high IQ is worthless if you can't control your emotions at work. Here's proof. People with high emotional intelligence earn significantly more than their reactive counterparts. Here's the reality check: • 58% of your job performance depends on emotional intelligence. • Only 42% of companies provide EI training • Managers with high EI are 4x less likely to lose their best employees The workplace cost of poor emotional control: - Damaged relationships - Missed opportunities - Career stagnation - Lower team productivity - Increased stress levels Here's how top performers master their emotions: 1. The 3-Second Rule → Count to three before responding to triggers → This prevents career-damaging reactive responses 2. The Intention Shift → Assume positive intent from others → Ask clarifying questions before jumping to conclusions 3. The Power Pause → Step away from heated situations → Return only when emotions are regulated FedEx Express implemented EI training and saw an 8-11% increase in leadership effectiveness. Sky's EI program resulted in: - 25% increase in empathy - 21% improvement in relationship skills - Better business decisions - More positive workplace culture The truth? Controlling your emotions isn't weakness - it's your workplace superpower. Choose ONE of these techniques and practice it tomorrow. Your career will thank you. Which technique will you try first? ✍️ Your insights can make a difference! ♻️ Share this post if it speaks to you, and follow Ravi Singh for more #EmotionalIntelligence #Leadership #WorkplaceCulture #PersonalDevelopment

STOP LOSING YOUR SH*T & LEARN TO MASTER YOUR EMOTIONS.   Recently, I watched a president of a company lose his temper.   He screamed, swore, stomped around, threw things, & slammed the door. He was completely out of control. And his behavior was absolutely unacceptable.   As educated, capable leaders, we must hold ourselves to a higher standard.   You must master your emotions, because over reacting can cost you everything.    ❌ People go to prison for one reaction.   ❌ People lose their jobs for one reaction.   ❌ People lose their relationships for one reaction.   The good news is that it doesn’t have to be that way.   You can learn to master your emotions & respond instead of react:   1. Increase Your Self-Awareness: Develop a deep understanding of your emotions. Regularly check in with yourself to identify how you're feeling and why.   2. Develop Emotional Intelligence: Study emotions in depth & understand how your emotions impact others.   3. Practice Mindfulness and Meditation: Use these techniques to observe your emotions without judgment, self soothe & avoid impulsive reactions.   4. Recognize Triggers: Identify your emotional triggers, such as situations, people, or specific thoughts. Knowing your triggers can prevent reactivity.   5. Engage in Breathwork: Deep, slow breathing calms your nervous system. When overwhelmed, pause & focus on your breath, inhale deeply through your nose & exhale slowly out your mouth.   6. Explore Progressive Muscle Relaxation: This technique involves tensing & then relaxing each muscle group in your body to reduce physical tension that accompanies strong emotions.   7. Learn Cognitive Restructuring: Once you develop deeper levels of self awareness, you can challenge irrational or distorted thoughts that cause intense emotions.   8. Practice Emotional Labeling: Use precise words to pinpoint your feelings & manage them effectively. 9. Amplify Your Empathy: Develop empathy for yourself & others by seeing the situation from their perspective.   10. Utilize Healthy Outlets: Find healthy ways to release your intense emotions, such as breathwork or physical exercise.   11. Incorporate Stress Reduction Techniques: Daily stress reduction practices such as exercise, a healthy diet, adequate sleep, & time management are critical for emotional regulation.   12. Check for Side Effects: Certain medications & supplements, especially those related to hormones, can adversely impact your mood. Talk to your physician if you think this may be an issue for you.   13. Seek Professional Help: If emotional regulation remains a significant challenge, consult a therapist, counselor, or qualified coach to provide you with personalized guidance & support.   Learning emotional regulation is a valuable skill that can greatly improve your life, both personally and professionally.   To be your best & achieve your highest levels of success, YOU MUST MASTER YOUR EMOTIONS.   👉 Do you agree?

Finding Your Emotional Superpowers with DBT Picture this: you’re a superhero in training, learning how to manage overwhelming feelings with grace (and maybe a little dash of flair). That’s essentially what Dialectical Behavior Therapy (DBT) can do—train you to handle emotions like a pro. Don’t worry, no spandex required! What’s the Deal with DBT? DBT is short for Dialectical Behavior Therapy, a fancy term for a set of tools proven to help you manage tough emotions and navigate life’s obstacles. It’s like getting a superhero toolkit filled with gadgets designed for real-life challenges, not just comic-book villains. Emotional Regulation: Taming the Wild Ever had your emotions spiral out of control, like a tornado of anger or a wave of sadness? DBT teaches you skills to regulate (a.k.a. tame) these emotional storms before they wreak havoc. You’ll learn how to recognize triggers, pause before reacting, and make choices that feel more balanced—and less like a meltdown. Mindfulness: The Secret Weapon One of the coolest DBT skills is mindfulness. Think of it as your personal “calm down” button whenever thoughts start racing. By focusing on the present moment—breathing, noticing sensations—you become more aware of what’s really going on. Mindfulness helps you respond to life’s curveballs with a sense of clarity instead of pure panic. Distress Tolerance: Your Emotional First Aid Sometimes, big emotions strike faster than a lightning bolt. That’s where distress tolerance swoops in to save the day! These skills are about surviving intense feelings without making the situation worse. From the ice-cube trick (holding an ice cube to ground yourself) to the 5-4-3-2-1 technique (naming five things you see, four you can touch, etc.), you learn quick fixes to stop emotional pain in its tracks. Interpersonal Effectiveness: Building Better Bonds A superhero team is only as good as its ability to get along. Interpersonal effectiveness teaches you how to set boundaries, ask for what you need, and nurture healthy relationships. You’ll communicate with confidence, minimize drama, and keep your squad strong. Embracing Your Emotional Freedom Achieving emotional freedom with DBT isn’t about never feeling upset or stressed. It’s about understanding your emotions, navigating them skillfully, and making choices that lead to a happier, more balanced life. So go ahead, give DBT a try and unlock your hidden superpowers—you’ll be your own hero before you know it! Blessings to you all 💚 Wings of Wisdom Transitional Wellness Intuitive