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Self-regulation
Between stimulus and response there is a space. In that space is our power to choose our response.
In our response lies our growth and our freedom.

~ Victor Frankl


Everyday we make a gazillion choices about how we respond to someone, who will get our attention and who won’t, and what we will do in the next minute or thirty minutes. Often these choices are made unconsciously or out of habit. The trick to bring these choices to our conscious mind is to create space between the request (or stimulus) and our response. 

What happens in this space?  We REFLECT before acting.
This means we don't respond immediately to that email.  We don't say the first thing that comes to our mind. We don't answer immediately every question,  request or text.

Self-regulation builds upon self-awareness. With awareness you can identify and work with emotional “triggers” and other emotionally difficult situations.


Tools to help you develop self-regulation


   
The "Anxiety Spiral" is a negative cycle of worry building up until one feels overwhelmed with anxiety. It often starts with something small, and then the "what ifs” start and it grows into something huge. "What if I forgot to turn off the stove? Then something might have caught fire and..." The only way to effectively beat the Anxiety Spiral is to stop it before it grows. The Boulder and the Hill is a simple activity to help us understand where in the spiral is the most effective place to stop the anxiety from spiraling out of control. Click here to play.
 
 Search Inside Yourself  
 

Self-regulation builds upon self-awareness. With awareness you can identify and work with emotional “triggers” and other emotionally difficult situations.This video will help
you experiment with a number of practices for working in emotionally difficult situations.


Click on the self-regulation tab (24 minutes)

     
 Kelly McGonigal: How to make stress your friend | Video on TED.com    TED talk: Make Stress Your Friend. Change your perception of stress. (14 min)
     
   
 STOP, BREATHE, NOTICE, REFLECT, RESPOND

 It's called SiBerian North RailRoad. It's from Google's Search Inside Yourself program.
STOP and read the email twice before sending it. Take a moment to BREATHE before firing off that retort to a colleague. NOTICE what you are thinking and feeling. REFLECT on what the best RESPONSE is then do it.



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