Self-regulation might sound like corporate jargon, but it's actually one of the most practical skills you can develop as a leader. In this episode, we explore why emotional self-regulation is crucial for career progression and leadership credibility. We share real workplace examples of what happens when self-regulation goes wrong (spoiler: it affects your entire team) and give you actionable techniques you can use immediately. Whether you're dealing with difficult feedback, overwhelming pressure, or those moments when you're not at your best, this episode will help you respond rather than react.

Key points from this episode

• Why emotions last only 20 seconds but our thoughts can extend them indefinitely
• The physiological signs your body gives you before emotional hijacking occurs
• How poor self-regulation creates chaos that trickles down through your team
• The pause technique: why six seconds can change everything
• Recovery strategies for when you've had a less-than-proud moment

00:00 Introduction to Emotional Self-Regulation

01:00 Defining Emotional Self-Regulation and Its Importance

03:00 The 20-Second Rule: How Emotions Actually Work

05:00 Physiological Signs and Early Warning Systems

07:00 The Trust and Credibility Connection

09:00 Real Example: When Poor Self-Regulation Affects Teams

14:00 Understanding Triggers and Workplace Scenarios

16:00 The Pause Technique: Your First Line of Defence

19:00 Name It to Tame It: Acknowledging Your Emotions

22:00 Reframing: Shifting from Disaster to Challenge

24:00 Recovery Strategies When Things Go Wrong

26:00 Getting Further Support and Episode Wrap-up

Useful Links

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