Forced optimism can’t be sustained, which means it’s only a temporary solution to a permanent problem.That’s because even negative emotions can have positive consequences, as long as you face them directly and draw the right conclusions. So don’t smile when you don’t feel like it.

Show up to your emotions, even the bad ones

<ul><li>Have-to goals are goals set for you by others in the form of pressure, for example, your doctor telling you you must lose weight. </li><li>Want-to goals are those you set out of conviction and after careful reflection of your true values. </li></ul>

Set want-to goals, not have-to ones

It means being aware and accepting of all your emotions, even learning from the most difficult ones. It also means getting beyond conditioned or preprogrammed cognitive and emotional responses to live in the moment with a clear reading of present circumstances, respond appropriately, and then act in alignment with your deepest values.

Emotional agility

Values are what helps you make the small, conscious decisions that add up to a life well-lived.To help you identify your values, each day habitually ask yourself, “As I look back at today, what did I do that was actually worth my time?”

Your values will lead the way

The ultimate social influence, it’s what causes us to pursue certain behaviors merely because we’re close to someone doing the same. This can be physical proximity or psychological relatedness through the media, for example.

Behavioral contagion

“Courage is not an absence of fear; courage is fear walking.”

“The most effective way to transform your life, therefore, is not by quitting your job and moving to an ashram, but, to paraphrase Teddy Roosevelt, by doing what you can, with what you have, where you are.”

<ul><li>Bottlers ignore, push aside, and avoid—sometimes getting repaid with unexpected outbursts. </li><li>Brooders complain, wearing out their friends, spouses, or themselves as they rehearse what might have been or what will be—but never moving on.</li></ul>

Bottling and brooding

“The ultimate goal of emotional agility is to keep a sense of challenge and growth alive and well throughout your life.”

"Emotionally agile people are dynamic… able to tolerate high levels of stress and to endure setbacks… to act according to their most cherished values and pursue big, long-term goals."

Mentally create distance by imagining going above or far away from the thought you are having.

A set of sources that will help you recognize, understand and manage your emotions

health

Health

communication

Communication

personaldevelopment

Personal Development

Understand yourself and those around you.

psychology

Psychology

Boost Your Emotional Intelligence

#1 Wall Street Journal Best Seller USA Today Best Seller Amazon Best Book of the Year TED Talk sensation - over 3 million views! The counterintuitive approach to achieving your true potential, heralded by the Harvard Business Review as a groundbreaking idea of the year. The path to personal and professional fulfillment is rarely straight. Ask anyone who has achieved his or her biggest goals or whose relationships thrive and you’ll hear stories of many unexpected detours along the way. What separates those who master these challenges and those who get derailed? The answer is agility—emotional agility. Emotional agility is a revolutionary, science-based approach that allows us to navigate life’s twists and turns with self-acceptance, clear-sightedness, and an open mind. Renowned psychologist Susan David developed this concept after studying emotions, happiness, and achievement for more than twenty years. She found that no matter how intelligent or creative people are, or what type of personality they have, it is how they navigate their inner world—their thoughts, feelings, and self-talk—that ultimately determines how successful they will become. The way we respond to these internal experiences drives our actions, careers, relationships, happiness, health—everything that matters in our lives. As humans, we are all prone to common hooks—things like self-doubt, shame, sadness, fear, or anger—that can too easily steer us in the wrong direction. Emotionally agile people are not immune to stresses and setbacks. The key difference is that they know how to adapt, aligning their actions with their values and making small but powerful changes that lead to a lifetime of growth. Emotional agility is not about ignoring difficult emotions and thoughts; it’s about holding them loosely, facing them courageously and compassionately, and then moving past them to bring the best of yourself forward. Drawing on her deep research, decades of international consulting, and her own experience overcoming adversity after losing her father at a young age, David shows how anyone can thrive in an uncertain world by becoming more emotionally agile. To guide us, she shares four key concepts that allow us to acknowledge uncomfortable experiences while simultaneously detaching from them, thereby allowing us to embrace our core values and adjust our actions so they can move us where we truly want to go. Written with authority, wit, and empathy, Emotional Agility serves as a road map for real behavioral change—a new way of acting that will help you reach your full potential, whoever you are and whatever you face.

books

Books

#1 Wall Street Journal Best Seller USA Today Best Seller Amazon Best Book of the Year TED Talk sensation - over 3 million views! The counterintuitive approach to achieving your true potential, heralded by the Harvard Business Review as a groundbreaking idea of the year.   The path to personal and professional fulfillment is rarely straight. Ask anyone who has achieved his or her biggest goals or whose relationships thrive and you’ll hear stories of many unexpected detours along the way. What separates those who master these challenges and those who get derailed? The answer is agility—emotional agility. Emotional agility is a revolutionary, science-based approach that allows us to navigate life’s twists and turns with self-acceptance, clear-sightedness, and an open mind. Renowned psychologist Susan David developed this concept after studying emotions, happiness, and achievement for more than twenty years. She found that no matter how intelligent or creative people are, or what type of personality they have, it is how they navigate their inner world—their thoughts, feelings, and self-talk—that ultimately determines how successful they will become. The way we respond to these internal experiences drives our actions, careers, relationships, happiness, health—everything that matters in our lives. As humans, we are all prone to common hooks—things like self-doubt, shame, sadness, fear, or anger—that can too easily steer us in the wrong direction. Emotionally agile people are not immune to stresses and setbacks. The key difference is that they know how to adapt, aligning their actions with their values and making small but powerful changes that lead to a lifetime of growth. Emotional agility is not about ignoring difficult emotions and thoughts; it’s about holding them loosely, facing them courageously and compassionately, and then moving past them to bring the best of yourself forward. Drawing on her deep research, decades of international consulting, and her own experience overcoming adversity after losing her father at a young age, David shows how anyone can thrive in an uncertain world by becoming more emotionally agile. To guide us, she shares four key concepts that allow us to acknowledge uncomfortable experiences while simultaneously detaching from them, thereby allowing us to embrace our core values and adjust our actions so they can move us where we truly want to go. Written with authority, wit, and empathy, Emotional Agility serves as a road map for real behavioral change—a new way of acting that will help you reach your full potential, whoever you are and whatever you face.

Susan David, Ph.D. is one of the world’s leading management thinkers and an award-winning Harvard Medical School psychologist. Her TED Talk on the topic of emotional agility has been seen by more than 10 million people. She is a frequent contributor to the New York Times, Washington Post, and Wall Street Journal and often appears on national radio and television.

#1 Wall Street Journal Bestselling Author
Thinkers50 Breakthrough Idea Award Winner
Harvard Business Review Management Idea of the Year
Cofounder of the Institute of Coaching (a Harvard Medical School/McLean affiliate)

Your values will lead the way

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Journaling prompts

Question the thought.

Spend Time Reflecting