Learning Corner: Practicing Emotional Agility

Estimated Time to Complete: 15–20 minutes

Objective:

To help leaders recognize their emotional triggers, reframe their responses, and build the capacity to lead with composure, clarity, and empathy—even under pressure.

Materials Needed:

• Pen and notebook (or digital notes app)

• A quiet space for reflection

• Timer or clock (optional)

Activity Steps:

1. Recall a Triggering Situation (5 minutes)
Think of a recent moment at work when you felt emotionally charged—angry, frustrated, disappointed, or anxious.

• What happened?

• What emotion surfaced most strongly?

• How did you react in that moment?

Write down a few notes about the experience.

2. Label Before You Lead (3 minutes)
Now, name the emotion you felt. Be specific: was it irritation, fear, guilt, or overwhelm?
Labeling emotions accurately creates distance between you and the feeling, allowing your logical mind to re-engage.

3. Practice the Pause (3–5 minutes)
Imagine that same situation happening again.
This time, apply a 5-second pause before responding. Ask yourself:

• What outcome do I want to create here?

• What response aligns with my values as a leader?
  Write your revised response as if you were replaying the moment.

4. Reframe the Story (3–5 minutes)
Ask: What’s the story I’m telling myself about this situation?
Maybe it’s “They don’t respect me” or “I’m not being heard.” Challenge that story. What’s another possible explanation? Write down one alternative interpretation that feels more balanced or compassionate.

5. Commit to Building the Habit (2 minutes)
Emotional agility grows through repetition.
Identify one recurring trigger you’ll work on this week. Write a quick plan:

• When it happens: I’ll pause for 5 seconds.

• What I’ll do: Label the emotion, take one deep breath, then respond intentionally.

Key Takeaways:

• Emotional agility is a muscle—the more you use it, the stronger it becomes.

• Labeling and reframing emotions creates space for better decisions.

• Leaders who manage their emotions effectively build trust, stability, and stronger teams.