{"version":"1.0.0","segments":[{"startTime":17.8,"endTime":23.96,"body":"Here are my latest contributions to my"},{"startTime":17.8,"endTime":23.96,"body":"local radio station's, \"The Thought Th"},{"startTime":24.16,"endTime":27.4,"body":"at Counts\" slot,"},{"startTime":24.16,"endTime":27.4,"body":"which is broadcast on the Breakfast show"},{"startTime":27.6,"endTime":29.96,"body":"and the Lunchtime show"},{"startTime":27.6,"endTime":29.96,"body":"over a period of a week."},{"startTime":30.16,"endTime":33.48,"body":"Each broadcast lost about 90 seconds."},{"startTime":33.68,"endTime":38.88,"body":"My contributions are all based around"},{"startTime":33.68,"endTime":38.88,"body":"some aspect of emotional intelligence."},{"startTime":39.08,"endTime":43.0,"body":"I've put my contributions together"},{"startTime":39.08,"endTime":43.0,"body":"as hints and tips in this podcast."},{"startTime":43.2,"endTime":48.12,"body":"On this occasion, my reflections explore"},{"startTime":43.2,"endTime":48.12,"body":"managing stress to develop your"},{"speaker":"resilience, covering","startTime":48.32,"endTime":52.68,"body":"Resilience"},{"speaker":"resilience, covering","startTime":48.32,"endTime":52.68,"body":"and Emotional Awareness."},{"speaker":"resilience, covering","startTime":52.88,"endTime":54.08,"body":"Feel in Control."},{"speaker":"resilience, covering","startTime":54.28,"endTime":56.44,"body":"Develop a Personal Vision."},{"speaker":"resilience, covering","startTime":56.64,"endTime":58.72,"body":"Be Flexible and Adaptable."},{"speaker":"resilience, covering","startTime":58.92,"endTime":60.68,"body":"Get Organised."},{"speaker":"resilience, covering","startTime":60.88,"endTime":65.4,"body":"I hope you enjoyed the podcast in"},{"speaker":"resilience, covering","startTime":60.88,"endTime":65.4,"body":"these \"The Thought That Counts\"."},{"speaker":"resilience, covering","startTime":65.6,"endTime":71.92,"body":"The Thought That Counts"},{"speaker":"resilience, covering","startTime":65.6,"endTime":71.92,"body":". Resilience continues to be frequently"},{"speaker":"resilience, covering","startTime":72.12,"endTime":76.48,"body":"referred to in the media."},{"speaker":"resilience, covering","startTime":72.12,"endTime":76.48,"body":"Resilience isn't quality that you either"},{"speaker":"resilience, covering","startTime":76.68,"endTime":81.08,"body":"possess or you don't, as there are varying"},{"speaker":"resilience, covering","startTime":76.68,"endTime":81.08,"body":"degrees of how well a person can handle"},{"speaker":"resilience, covering","startTime":81.28,"endTime":86.8,"body":"stress and how you manage stress will"},{"speaker":"resilience, covering","startTime":81.28,"endTime":86.8,"body":"depend on a range of circumstances, such"},{"speaker":"resilience, covering","startTime":87.0,"endTime":91.2,"body":"as what else is going on in your life"},{"speaker":"resilience, covering","startTime":87.0,"endTime":91.2,"body":"currently, your mental and physical health"},{"speaker":"resilience, covering","startTime":91.4,"endTime":94.64,"body":"and how you cope with similar"},{"speaker":"resilience, covering","startTime":91.4,"endTime":94.64,"body":"circumstances in the past."},{"speaker":"resilience, covering","startTime":94.84,"endTime":97.84,"body":"Resilience is the idea that you can build"},{"speaker":"resilience, covering","startTime":98.04,"endTime":102.4,"body":"your tolerance level to pressure"},{"speaker":"resilience, covering","startTime":98.04,"endTime":102.4,"body":"before it turns into stress."},{"speaker":"resilience, covering","startTime":102.6,"endTime":104.6,"body":"You can do this by living a healthy"},{"speaker":"resilience, covering","startTime":104.8,"endTime":109.12,"body":"lifestyle and changing how you think and"},{"speaker":"resilience, covering","startTime":104.8,"endTime":109.12,"body":"behave in certain situations."},{"speaker":"resilience, covering","startTime":109.32,"endTime":114.56,"body":"This means that, fortunately, you can"},{"speaker":"resilience, covering","startTime":109.32,"endTime":114.56,"body":"grow and develop your resilience."},{"speaker":"resilience, covering","startTime":114.76,"endTime":119.8,"body":"Being aware of your emotions, you can"},{"speaker":"resilience, covering","startTime":114.76,"endTime":119.8,"body":"understand what you're feeling and why."},{"speaker":"resilience, covering","startTime":120.0,"endTime":122.16,"body":"Because you're more in touch with your own"},{"speaker":"resilience, covering","startTime":122.36,"endTime":126.72,"body":"inner life, you'll be able to understand"},{"speaker":"resilience, covering","startTime":122.36,"endTime":126.72,"body":"and support the feelings of others."},{"speaker":"resilience, covering","startTime":126.92,"endTime":132.04,"body":"Having this emotional understanding will"},{"speaker":"resilience, covering","startTime":126.92,"endTime":132.04,"body":"enable you to better regulate and cope"},{"speaker":"resilience, covering","startTime":132.24,"endTime":136.88,"body":"with any difficult emotions and to"},{"speaker":"resilience, covering","startTime":132.24,"endTime":136.88,"body":"respond appropriately to others."},{"speaker":"resilience, covering","startTime":137.08,"endTime":141.88,"body":"It helps to know that certain emotions"},{"speaker":"resilience, covering","startTime":137.08,"endTime":141.88,"body":"will enhance or facilitate your"},{"speaker":"resilience, covering","startTime":142.08,"endTime":146.72,"body":"resilience, such as engagement,"},{"speaker":"resilience, covering","startTime":142.08,"endTime":146.72,"body":"optimism and excitement."},{"speaker":"resilience, covering","startTime":146.92,"endTime":149.52,"body":"Recognise the emotions that drain or"},{"speaker":"resilience, covering","startTime":149.72,"endTime":154.92,"body":"impair your resilience, such as"},{"speaker":"resilience, covering","startTime":149.72,"endTime":154.92,"body":"frustration and confusion and change these"},{"speaker":"resilience, covering","startTime":155.12,"endTime":159.8,"body":"into a positive force. Frustration means"},{"speaker":"resilience, covering","startTime":155.12,"endTime":159.8,"body":"you're on the verge of a breakthrough."},{"speaker":"resilience, covering","startTime":160.0,"endTime":162.92,"body":"Confusion can mean you're"},{"speaker":"resilience, covering","startTime":160.0,"endTime":162.92,"body":"about to learn something."},{"speaker":"resilience, covering","startTime":163.12,"endTime":166.72,"body":"Expect the breakthrough"},{"speaker":"resilience, covering","startTime":163.12,"endTime":166.72,"body":"and expect to learn."},{"speaker":"resilience, covering","startTime":166.92,"endTime":169.8,"body":"The Thought That Counts."},{"speaker":"resilience, covering","startTime":170.0,"endTime":175.0,"body":"Do you feel overpowered by"},{"speaker":"resilience, covering","startTime":170.0,"endTime":175.0,"body":"current events and circumstances?"},{"speaker":"resilience, covering","startTime":175.2,"endTime":177.6,"body":"Do you feel that your"},{"speaker":"resilience, covering","startTime":175.2,"endTime":177.6,"body":"life is unmanageable?"},{"speaker":"resilience, covering","startTime":177.8,"endTime":181.16,"body":"Do you give in to unfolding situations too"},{"speaker":"resilience, covering","startTime":181.36,"endTime":188.76,"body":"easily?  To become more resilient, feel in"},{"speaker":"resilience, covering","startTime":181.36,"endTime":188.76,"body":"control. Emotions that drain and stop you"},{"speaker":"resilience, covering","startTime":188.96,"endTime":193.4,"body":"feeling in control are hopelessness,"},{"speaker":"resilience, covering","startTime":188.96,"endTime":193.4,"body":"discomfort and disappointment."},{"speaker":"resilience, covering","startTime":193.6,"endTime":199.88,"body":"Esteem, contentment and optimism will"},{"speaker":"resilience, covering","startTime":193.6,"endTime":199.88,"body":"facilitate or enhance your resilience."},{"speaker":"resilience, covering","startTime":200.08,"endTime":202.44,"body":"You can boost these to feel more in"},{"speaker":"resilience, covering","startTime":202.64,"endTime":206.92,"body":"control by viewing the world as complex"},{"speaker":"resilience, covering","startTime":202.64,"endTime":206.92,"body":"and challenging but filled with"},{"speaker":"resilience, covering","startTime":207.12,"endTime":211.28,"body":"opportunity. Hold a positive"},{"speaker":"resilience, covering","startTime":207.12,"endTime":211.28,"body":"perception about yourself."},{"speaker":"resilience, covering","startTime":211.48,"endTime":214.24,"body":"Be confident in your ability to meet any"},{"speaker":"resilience, covering","startTime":214.44,"endTime":219.28,"body":"challenge with hope and realistic"},{"speaker":"resilience, covering","startTime":214.44,"endTime":219.28,"body":"optimism and defend yourself well."},{"speaker":"resilience, covering","startTime":219.48,"endTime":222.64,"body":"Be realistic about what"},{"speaker":"resilience, covering","startTime":219.48,"endTime":222.64,"body":"you can and can't do."},{"speaker":"resilience, covering","startTime":222.84,"endTime":226.84,"body":"Learn to say \"no\" so that you"},{"speaker":"resilience, covering","startTime":222.84,"endTime":226.84,"body":"don't commit to too much."},{"speaker":"resilience, covering","startTime":227.04,"endTime":230.24,"body":"Challenge your own self limiting beliefs."},{"speaker":"resilience, covering","startTime":230.44,"endTime":234.92,"body":"Set yourself small, short term goals"},{"speaker":"resilience, covering","startTime":230.44,"endTime":234.92,"body":"that you know you can achieve."},{"speaker":"resilience, covering","startTime":235.12,"endTime":238.92,"body":"Tell yourself you can do it and"},{"speaker":"resilience, covering","startTime":235.12,"endTime":238.92,"body":"prove yourself to be right."},{"speaker":"resilience, covering","startTime":239.12,"endTime":241.48,"body":"Communicate your intentions clearly to"},{"speaker":"resilience, covering","startTime":241.68,"endTime":244.92,"body":"others, and then delegate"},{"speaker":"resilience, covering","startTime":241.68,"endTime":244.92,"body":"and encourage their support."},{"speaker":"resilience, covering","startTime":245.12,"endTime":249.84,"body":"When you can't control what's happening,"},{"speaker":"resilience, covering","startTime":245.12,"endTime":249.84,"body":"challenge yourself to control the way you"},{"speaker":"resilience, covering","startTime":250.04,"endTime":253.96,"body":"respond to what's happening."},{"speaker":"resilience, covering","startTime":250.04,"endTime":253.96,"body":"That is where your power lies."},{"speaker":"resilience, covering","startTime":254.16,"endTime":259.48,"body":"The Thought That Counts."},{"speaker":"resilience, covering","startTime":254.16,"endTime":259.48,"body":"Do you know where your life is taking you?"},{"speaker":"resilience, covering","startTime":259.68,"endTime":263.2,"body":"Is your life disordered"},{"speaker":"resilience, covering","startTime":259.68,"endTime":263.2,"body":"and out of control?"},{"speaker":"resilience, covering","startTime":263.4,"endTime":267.56,"body":"Are you stressed because you feel"},{"speaker":"resilience, covering","startTime":263.4,"endTime":267.56,"body":"others are taking advantage of you?"},{"speaker":"resilience, covering","startTime":267.76,"endTime":271.68,"body":"To become more resilient, c"},{"speaker":"resilience, covering","startTime":267.76,"endTime":271.68,"body":"reate a personal vision."},{"speaker":"resilience, covering","startTime":271.88,"endTime":274.6,"body":"Emotions that drain and stop you from"},{"speaker":"resilience, covering","startTime":274.8,"endTime":280.88,"body":"creating a personal vision are"},{"speaker":"resilience, covering","startTime":274.8,"endTime":280.88,"body":"frustration, inadequacy, and anxiety."},{"speaker":"resilience, covering","startTime":281.08,"endTime":286.64,"body":"Esteem, engagement and passion will"},{"speaker":"resilience, covering","startTime":281.08,"endTime":286.64,"body":"facilitate or enhance your resilience."},{"speaker":"resilience, covering","startTime":286.84,"endTime":289.16,"body":"You can boost these by having a clear"},{"speaker":"resilience, covering","startTime":289.36,"endTime":292.0,"body":"vision of what you want to"},{"speaker":"resilience, covering","startTime":289.36,"endTime":292.0,"body":"accomplish and achieve."},{"speaker":"resilience, covering","startTime":292.2,"endTime":297.12,"body":"Know what you believe in and confront your"},{"speaker":"resilience, covering","startTime":292.2,"endTime":297.12,"body":"own self limiting beliefs."},{"speaker":"resilience, covering","startTime":297.32,"endTime":302.68,"body":"You'll face challenges so approach,"},{"speaker":"resilience, covering","startTime":297.32,"endTime":302.68,"body":"adversity and stress with a sense of hope."},{"speaker":"resilience, covering","startTime":302.88,"endTime":306.96,"body":"Let your belief and purpose"},{"speaker":"resilience, covering","startTime":302.88,"endTime":306.96,"body":"carry you forward in life."},{"speaker":"resilience, covering","startTime":307.16,"endTime":310.56,"body":"Set yourself clear goals and objectives so"},{"speaker":"resilience, covering","startTime":310.76,"endTime":313.56,"body":"that you can focus on"},{"speaker":"resilience, covering","startTime":310.76,"endTime":313.56,"body":"what you want to achieve."},{"speaker":"resilience, covering","startTime":313.76,"endTime":317.36,"body":"Establish a plan that will"},{"speaker":"resilience, covering","startTime":313.76,"endTime":317.36,"body":"accomplish your goals."},{"speaker":"resilience, covering","startTime":317.56,"endTime":321.96,"body":"Ensure that this plan is made"},{"speaker":"resilience, covering","startTime":317.56,"endTime":321.96,"body":"up of small, achievable steps."},{"speaker":"resilience, covering","startTime":322.16,"endTime":327.36,"body":"Even if events take you away from your"},{"speaker":"resilience, covering","startTime":322.16,"endTime":327.36,"body":"plan for a short while, remain committed."},{"speaker":"resilience, covering","startTime":327.56,"endTime":330.88,"body":"Remind yourself of what you"},{"speaker":"resilience, covering","startTime":327.56,"endTime":330.88,"body":"want to achieve and why."},{"speaker":"resilience, covering","startTime":331.08,"endTime":333.8,"body":"Vision is the art of seeing what is"},{"speaker":"resilience, covering","startTime":334.0,"endTime":337.92,"body":"invisible to others."},{"speaker":"resilience, covering","startTime":334.0,"endTime":337.92,"body":"By having a personal vision, you will"},{"speaker":"resilience, covering","startTime":338.12,"endTime":343.08,"body":"excel and learn not because you're"},{"speaker":"resilience, covering","startTime":338.12,"endTime":343.08,"body":"told to but because you want to."},{"speaker":"resilience, covering","startTime":343.28,"endTime":348.24,"body":"The Thought That Counts. Are"},{"speaker":"resilience, covering","startTime":343.28,"endTime":348.24,"body":"you too rigid and controlling?"},{"speaker":"resilience, covering","startTime":348.44,"endTime":351.4,"body":"Do you get stressed when events don't go"},{"speaker":"resilience, covering","startTime":351.6,"endTime":354.52,"body":"the way that you expect"},{"speaker":"resilience, covering","startTime":351.6,"endTime":354.52,"body":"them to or want them to?"},{"speaker":"resilience, covering","startTime":354.72,"endTime":359.44,"body":"Do you want things to be perfect"},{"speaker":"resilience, covering","startTime":354.72,"endTime":359.44,"body":"and get upset when they're not?"},{"speaker":"resilience, covering","startTime":359.64,"endTime":363.8,"body":"To become more resilient,"},{"speaker":"resilience, covering","startTime":359.64,"endTime":363.8,"body":"be flexible and adaptable."},{"speaker":"resilience, covering","startTime":364.0,"endTime":366.16,"body":"This will make your life a lot easier."},{"speaker":"resilience, covering","startTime":366.36,"endTime":372.0,"body":"Go with the flow as resistance will lead"},{"speaker":"resilience, covering","startTime":366.36,"endTime":372.0,"body":"to those emotions that drain and stop you"},{"speaker":"resilience, covering","startTime":372.2,"endTime":378.44,"body":"from adapting and being flexible such"},{"speaker":"resilience, covering","startTime":372.2,"endTime":378.44,"body":"as fear, disappointment and anxiety."},{"speaker":"resilience, covering","startTime":378.64,"endTime":384.16,"body":"Esteem contentment and optimism will"},{"speaker":"resilience, covering","startTime":378.64,"endTime":384.16,"body":"facilitate or enhance your resilience."},{"speaker":"resilience, covering","startTime":384.36,"endTime":387.16,"body":"You can boost these by being sensitive to"},{"speaker":"resilience, covering","startTime":387.36,"endTime":392.48,"body":"changes in your environment. Accept"},{"speaker":"resilience, covering","startTime":387.36,"endTime":392.48,"body":"that situations are going to change."},{"speaker":"resilience, covering","startTime":392.68,"endTime":395.04,"body":"Anticipate change so that you can be"},{"speaker":"resilience, covering","startTime":395.24,"endTime":398.64,"body":"prepared for it with a"},{"speaker":"resilience, covering","startTime":395.24,"endTime":398.64,"body":"series of contingency plans."},{"speaker":"resilience, covering","startTime":398.84,"endTime":404.28,"body":"Adapt quickly to what's happening around"},{"speaker":"resilience, covering","startTime":398.84,"endTime":404.28,"body":"you but remain true to your purpose or"},{"speaker":"resilience, covering","startTime":404.48,"endTime":409.04,"body":"vision whilst making room for"},{"speaker":"resilience, covering","startTime":404.48,"endTime":409.04,"body":"other's ideas and opportunities."},{"speaker":"resilience, covering","startTime":409.24,"endTime":411.8,"body":"Positively move forward rather than"},{"speaker":"resilience, covering","startTime":412.0,"endTime":415.96,"body":"dwelling on how unreasonable or"},{"speaker":"resilience, covering","startTime":412.0,"endTime":415.96,"body":"unfair the changes may seem."},{"speaker":"resilience, covering","startTime":416.16,"endTime":419.44,"body":"Remain focused on your personal goals and"},{"speaker":"resilience, covering","startTime":419.64,"endTime":422.48,"body":"adapt how you work to"},{"speaker":"resilience, covering","startTime":419.64,"endTime":422.48,"body":"accommodate the change."},{"speaker":"resilience, covering","startTime":422.68,"endTime":424.8,"body":"Learn from life, constantly."},{"speaker":"resilience, covering","startTime":425.0,"endTime":428.48,"body":"Be flexible and adaptable"},{"speaker":"resilience, covering","startTime":425.0,"endTime":428.48,"body":"and never stop learning."},{"speaker":"resilience, covering","startTime":428.68,"endTime":432.28,"body":"The rate of change will never"},{"speaker":"resilience, covering","startTime":428.68,"endTime":432.28,"body":"stop and neither should you."},{"speaker":"resilience, covering","startTime":432.48,"endTime":438.76,"body":"The Thought That Counts. Do you feel"},{"speaker":"resilience, covering","startTime":432.48,"endTime":438.76,"body":"your life is disorderly and chaotic?"},{"speaker":"resilience, covering","startTime":438.96,"endTime":441.04,"body":"Do you feel that your life is a mess?"},{"speaker":"resilience, covering","startTime":441.24,"endTime":447.32,"body":"Are unfinished projects and piles of"},{"speaker":"resilience, covering","startTime":441.24,"endTime":447.32,"body":"things to do contributing to your stress?"},{"speaker":"resilience, covering","startTime":447.52,"endTime":453.72,"body":"To become more resilient, get organised by"},{"speaker":"resilience, covering","startTime":447.52,"endTime":453.72,"body":"creating structure and methods for"},{"speaker":"resilience, covering","startTime":453.92,"endTime":456.84,"body":"bringing order and"},{"speaker":"resilience, covering","startTime":453.92,"endTime":456.84,"body":"stability on your terms."},{"speaker":"resilience, covering","startTime":457.04,"endTime":460.08,"body":"Emotions that drain and stop you from"},{"speaker":"resilience, covering","startTime":460.28,"endTime":465.2,"body":"getting organised are hopelessness, f"},{"speaker":"resilience, covering","startTime":460.28,"endTime":465.2,"body":"ear and discomfort."},{"speaker":"resilience, covering","startTime":465.4,"endTime":471.2,"body":"Esteem, pride and enthusiasm will"},{"speaker":"resilience, covering","startTime":465.4,"endTime":471.2,"body":"facilitate or enhance your resilience."},{"speaker":"resilience, covering","startTime":471.4,"endTime":475.16,"body":"You can boost these by"},{"speaker":"resilience, covering","startTime":471.4,"endTime":475.16,"body":"getting more organised."},{"speaker":"resilience, covering","startTime":475.36,"endTime":480.84,"body":"Set realistic goals for yourself, and"},{"speaker":"resilience, covering","startTime":475.36,"endTime":480.84,"body":"create a plan, or draw up a list of"},{"speaker":"resilience, covering","startTime":481.04,"endTime":485.08,"body":"tasks. Be realistic about how"},{"speaker":"resilience, covering","startTime":481.04,"endTime":485.08,"body":"you can manage your time."},{"speaker":"resilience, covering","startTime":485.28,"endTime":489.8,"body":"Create systems and processes"},{"speaker":"resilience, covering","startTime":485.28,"endTime":489.8,"body":"that make you more efficient."},{"speaker":"resilience, covering","startTime":490.0,"endTime":492.24,"body":"Expect things to work out."},{"speaker":"resilience, covering","startTime":492.44,"endTime":495.6,"body":"Tackle any big projects by breaking them"},{"speaker":"resilience, covering","startTime":495.8,"endTime":501.12,"body":"down into smaller chunks and start"},{"speaker":"resilience, covering","startTime":495.8,"endTime":501.12,"body":"to work on them one chunk at a time."},{"speaker":"resilience, covering","startTime":501.32,"endTime":503.76,"body":"We all have to do things we don't want to,"},{"speaker":"resilience, covering","startTime":503.96,"endTime":507.76,"body":"so avoid putting off anything"},{"speaker":"resilience, covering","startTime":503.96,"endTime":507.76,"body":"that eventually needs to be done."},{"speaker":"resilience, covering","startTime":507.96,"endTime":512.52,"body":"But be aware of and avoid anything"},{"speaker":"resilience, covering","startTime":507.96,"endTime":512.52,"body":"that you find distracting."},{"speaker":"resilience, covering","startTime":512.72,"endTime":517.24,"body":"Manage the moment with calmness"},{"speaker":"resilience, covering","startTime":512.72,"endTime":517.24,"body":"and clarity of purpose."},{"speaker":"resilience, covering","startTime":517.44,"endTime":520.04,"body":"Getting organised isn't about changing"},{"speaker":"resilience, covering","startTime":520.24,"endTime":524.32,"body":"your personality or who you are,"},{"speaker":"resilience, covering","startTime":520.24,"endTime":524.32,"body":"it's about changing your habits."},{"speaker":"resilience, covering","startTime":524.52,"endTime":527.28,"body":"I'm Robin Hills from Ei4Change."},{"speaker":"resilience, covering","startTime":527.48,"endTime":530.2,"body":"Empowering your Emotional Management."},{"speaker":"resilience, covering","startTime":530.4,"endTime":532.28,"body":"The Thought That Counts."}]}