This is the fourth episode of the six part series, "Making Headway with Your Inner Dialogue: 6 Ways to Take Charge of Your Inner Critic."

Series.1 : Episode.4

In this episode, Dr. Dee Discusses: 

• Five components of emotional resilience
• Practices for building emotional resilience
• What triggers you and how to know if you're triggered
• Pulling the lever whenever you're triggered

Key Takeaways: 

• Build social competence, look for win-win situations. Practice proactive problem-solving. Exercise freedom and autonomy. Forgive, let go and move on. Cultivate empathy and connect with people. 
• Take time daily to think of 10 things you're grateful for. Ask for help when you need help. Clarify your relationships, have emotional growth partners. Make some time for fun and laughter. 
• The lever is the ability to challenge your triggers through a reframe in the moment, so that the situation will be processed more objectively
• Pull the lever by asking yourself these questions: "what am I thinking about right now that's connecting these triggers and feelings", "what's coming up for me", "what emotions am I having" - be aware of fears and feelings within your answers. Then ask yourself, "is being triggered helpful?" Lastly, if it's not helpful, ask yourself what are other possible thoughts that could be helpful for you - think of five things.  

“Wherever your thoughts go, your reactions follow. Emotions are a chemical response to your thoughts. .” - Dr. Dee 

Recommended Resources:

Burns, David. The Secrets of Self Esteem. Retrieved from feelinggood.com/2014/01/06/secrets-of-self-esteem-2-negative-and-positive-distortions

Robbins, Ocean. (2012 Jan 4). The neuroscience of why gratitude makes us healthier. Retrieved from huffpost.com September 27, 2021.

Chowdhury, Madhuleena. (2021 October 8). The Neuroscience of Gratitude and How it Affects Anxiety and Grief. Retrieved from https://positivepsychology.com/neuroscience-of-gratitude/ September 25, 2021

EQ Applied: The Real-World Guide to Emotional Intelligence by Justin Bariso

Connect with Dr. Dee: 

Website: BlueEggLeadership.com

LinkedIn: linkedin.com/in/drtrudeau