The One You Feed

How to Create Emotional Agility with Susan David

Sep 30, 2022

43:40

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Quick takeaways

Emotions are valuable guidance systems, not inherently good or bad, and emotional agility involves recognizing and accepting them while choosing how to respond.

By embracing discomfort and aligning our actions with our core values, even when it feels uncomfortable, we can lead more fulfilling lives and cultivate emotional agility.

Deep dives

Understanding the power of emotional agility

Emotions are not inherently good or bad, but rather serve as guidance systems. Emotional agility is about recognizing and accepting our emotions while choosing how to respond. In order to unhook from negative emotions or thoughts, it is important to show up, be curious, and approach ourselves with compassion. This allows us to create space between stimulus and response. Walking our why involves aligning our actions with our core values, even in the face of discomfort. Premature cognitive commitment refers to making hasty judgments or attaching ourselves to certain stories without considering their impact. By recognizing the stories we tell ourselves and being open to creating alternative narratives, we can engage in more flexible and values-based responses.

The Gift and Power of Emotional Courage

03:48

The Most Powerful Way to Be in the World Is Through Your Values

04:38

Getting Hooked Into Your Thoughts

05:27

Introduction

4min

Emotional Agility - Get Unstuck, Embrace Change, and Work and Life

3min

Are Your Emotions Connected?

2min

Are You Emotionally Rigid?

3min

Getting Hooked Into Your Thoughts

5min

Low Fixed Rate Loans From Lightstream - Get a Special Interest Rate Discount

2min

How Do I Get Unhooked When I'm Hooked?

3min

The Gift and Power of Emotional Courage

4min

Being Kind to Yourself Is Critical to Being Curious

4min

10.

The Most Powerful Way to Be in the World Is Through Your Values

5min

11.

Wicked Flies Back to Omaha

2min

12.

Keeping Your Values

4min

13.

Is There Nothing Wrong With a Story?

5min

14.

How to Use Habitual Shortcuts in the Workplace

4min

Susan David is a psychologist on faculty at Harvard Medical School. She’s also the co-founder and co-director of The Institute of Coaching at McLean Hospital and is CEO of Evidence-Based Psychology. Have you ever gotten hooked by a difficult emotion? In other words, have you ever felt compelled to act on a strong feeling without having any space to think about your action first? If so, you will find really helpful wisdom in this episode that you can take, apply today and live a more skillful, open-hearted life.

In this episode, Eric and Susan David discuss her book, Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life

Registration for The Well Trained Mind Program is now open! Learn the foundations of mindfulness and create a more fulfilling spiritual practice in Ginny’s live virtual program that starts on October 9. Visit oneyoufeed.net/mindfulness to learn more!

Susan David and I Discuss How to Create Emotional Agility and …

Her book, Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life
How emotions are a guidance system and aren’t good or bad
Learning
That emotions can help us adapt and thrive
The thinking “unless I’m happy all the time, something is wrong”
Emotional agility is when we connect with our values and move forward in action
Emotional rigidity is when we believe the negative voice in our head and are reactive or on autopilot
How we get “hooked” when we accept our thoughts as facts
Strategies for getting “unhooked”
Recognizing our patterns and being curious and compassionate about how we’re reacting
Understanding that tough emotions are part of life
Shifting thing from “I am ____ ” to “I notice that I’m feeling_____”
Choice points: do I move towards or away from my values?
Our values are quality of action
Social contagion describes how we catch other peoples’ behaviors and emotions
The power of keeping our values front of mind
A meaningful life comes with discomfort
How our difficult emotions are signposts for our values
Premature cognitive commitment is when we decide before we think