Turn emotions into moments you are proud of. 6 foundational tools for applied emotional regulation.

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7d ago 24:41

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Strong emotions can be fuel or friction. Which one is it for you?

We walk through 6 practical tools - from CBT reframes to visualization - that help you stay steady in hard conversations, handle feedback without spiraling, and turn “I blew it” into “that was a rep.”
We get tactical with spatial distancing to cool heat in the moment, temporal distancing to choose what future you will respect, and distancing self-talk to access the clear advice you’d give a friend. Each tool lowers emotional noise and raises cognitive control, so you respond rather than react.
We then move into reappraisal, and close with athlete-style visualization to prime calm, confidence, and clean execution. Along the way, we share simple cues, real-life examples, and a practice plan you can run this week: pick one tool, choose specific situations, and debrief quickly to lock in gains.

By stacking these methods, you’ll build a repeatable way to navigate stress, stay connected in tough conversations, and keep momentum on the goals that matter.
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Brought to you by Angela Shurina

Behavior-First, Executive and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Chapters

1. Intro (00:00:00)

2. Expect Practice, Not Perfection (00:02:29)

3. CBT Thought Restructuring: Four Steps (00:04:09)

4. Spatial Distancing in Tough Moments (00:09:35)

5. Temporal Distance: One Year From Now (00:11:28)

6. Distancing Self-Talk: Advise Yourself like a Friend (00:13:13)

7. Reappraisal: Choose a Better Story (00:15:26)

8. Visualization for Confidence (00:17:32)

9. Recap, Practice Plan, and Closing (00:20:50)

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