“How are you?” “Stressed.” One word for a hundred states, and none is managed the same way.
Naming exactly what you feel isn’t just about vocabulary: it’s the first step in managing your emotions, the one that takes you from drowning in a feeling to observing it. This module then gives you three levers (environment, body, and thoughts) and a simple map to spot where your emotions carry you up, and the way back down.
~20 min at your own paceKey skill: Emotional Intelligence and RegulationAvailable in FR + ENNo prerequisites
What you’ll take away
- a set of precise words to use instead of the catch-all word “stress”
- the line to say to yourself by name, which distances and calms the emotion
- the map of four emotional elevators and the diagonal that acts as an antidote
Who it’s for
Anyone who wants to understand what their emotions are telling them at work, and how to change state when needed.
Learning objectives
- Name your feelings precisely rather than calling everything “stressed,” and distinguish emotion from judgment.
- Take back ownership of your emotions: states you feel, not an identity or someone else’s fault.
- Use the three levers for managing emotions: the environment you can change, your body, and what you tell yourself.
- Spot the elevator you take automatically; aim diagonally opposite to change state without self-judgment.
How does this module work?
The steps of the Adaptive module.
- Self-assessmentOn nine dimensions, to gauge current habits and guide the practice.
- Expert videoA ~10 min video with three pauses for reflection.
- Practice scenariosThe first two scenarios chosen from the self-assessment, then sixteen more, optional. Every answer gets feedback: what it leads to, and one way to improve.
- Dated commitmentOne action to try, written by the learner or chosen from the suggestions.
- Memo to downloadKey takeaways, questions, commitment, personal notes, and checklists.
Duration: ~20 min. Excluding bonus practice scenarios and optional in-depth content.
