15 Minute Mondays - Emotional Intelligence in Action Handling Triggers Like a Pro

This episode explores how to master emotional reactions and develop a healthy response system. By acknowledging the initial emotional trigger, separating events from narratives, and employing practical strategies, listeners can regain control over their responses.

• Understanding emotions as automatic reactions  
• Debunking the myth of emotional control  
• The two-phase system of emotional mastery  
• Five strategies for handling emotional responses  
• Importance of naming emotions  
• Separating the event from the story we tell ourselves  
• Delaying response to prevent impulsive actions  
• Focusing on personal control over emotional reactions  
• Visualizing one's best self for better decisions  
• Call to action: practice these strategies and share your experiences using 

#emotionalmastery and tag @15-MinuteMondays.

Chapters

• 0:00 Intro
• 0:55 Opening
• 2:05 The Myth of Emotional Control
• 2:58 How Emotional Reactions Hijack Your Mind
• 3:46 The Two-Phase System for Emotional Mastery
• 4:17 5 Strategies to Master Your Emotional Reactions
• 8:11 The Payoff: Why This Matters
• 8:49 My Call To Action For You!
• 11:13 Closing

Transcript

Speaker 1: 0:01

15-Minute Mondays your kickstart to week. High-energy, 15-minute episode on the Success Blueprint. I'm your host, daniel Greg Johnson. Let's get right into it. Hello Tribe, welcome back on the Success Blueprint. It is Monday, our kickstart episode to get us energized for the week Today.

Speaker 1: 0:24

React but don't respond, and how to master your emotions or your emotional responses. This one will be a great one because we all need it in day-to-day life, at work, it is always great to have a blueprint available how to really behave in difficult situations, how to behave when we can feel this little energy coming up in our chest, in our stomach, in our throat. So today we're going to address a nice framework that you can use when times get tough. I want to know from you when have you last snapped? You know that you have snapped at someone and instantly regretted it. It happened to all of us Felt a rush of anger or anxiety you couldn't control. And what if I told you that your emotional reactions aren't the problem? It's what happens next that determines everything. So listen carefully. We often believe that emotions control us, but the truth is they only initiate the process. They're almost like a little trigger, like a little spark to ignite a flame, the surge of irritation when someone cuts us off in traffic. That's automatic. The lump in your throat before public speaking, also automatic. But the difference between being emotionally intelligent and emotionally reactive is what you do next, and in this episode we're going to break down how emotions work, why your first reaction isn't the real issue, and how you can train yourself to regain control. By the end you'll have a system to handle anger, fear, frustration and anxiety without letting them take over your mind altogether or your day.

Speaker 1: 2:05

Let us talk about the myth of emotional control. Most people believe they need to control their emotions, but that's impossible. Your brain is wired to react before you can consciously process what's happening. You see a snake. You jump back before realizing it's just a rope. You hear your name said in a negative tone. Your stomach tightens before you even understand the context. Stomach tightens before you even understand the context.

Speaker 1: 2:28

These automatic emotional responses flushing, shaking adrenaline spikes aren't something you choose. They just happen. But here is where we go wrong. We assume these reactions mean we should act on them. We let them turn into full-blown emotions that dictate our behavior and we get stuck in a loop of reaction rather than responding. So what do we do If we can't stop the initial reaction. How do we keep from spiraling?

Speaker 1: 2:58

I want to share with you how emotional reactions hijack your mind. Picture this You're at work and your boss criticizes your idea in a meeting. Your body reacts before you think Heart rate spikes, face gets hot, stomach tightens. Suddenly you're in a fight or flight mode. You now have two options. First, react impulsively. Maybe you snap back, get defensive, or you shut down. The second one pause and choose your response.

Speaker 1: 3:27

Acknowledge the feeling, but don't let it take over. What's the problem? Well, most of us live in option one. We assume our first emotional wave is the full story, so we go with it. And that's how small frustrations turn into bad decisions, ruined relationships and stress. We could have avoided the two-phase system for emotional mastery that I want to share with you.

Speaker 1: 3:50

This is the good news. There's a way to break the cycle. You don't have to suppress emotions and you don't have to let them rule you either. The key is learning to accept the automatic reaction, which is the first wave, and the second interrupt and redirect before it becomes an emotional spiral, the second wave. So let's break this down into five powerful strategies that you can use on a day-to-day basis.

Speaker 1: 4:17

I want to give you this so you can master your emotional reactions. Name it to tame it. It's number one your emotions are like shadows. When they go unnamed, they feel bigger than they are. The moment you label what you're feeling, it loses some of its power. I want to highlight how important it is that you master this first step. This is powerful. How do you practice? When you feel overwhelmed, say I'm experiencing frustration Instead of I'm angry, say my body is reacting to stress right now. And an example you cut off in traffic. That happens to all of us on a regular basis and instead of reacting, you say I am experiencing irritation. But this moment does not define my day. And why does this work? Naming emotions moves them from your primal brain fight or flight to your rational brain, where you can process them logically. Try it out, you'll be surprised.

Speaker 1: 5:09

Number two separate the event from the story. A triggering event is just what happens. The story you attach to it creates the emotional storm. How do you practice that? When something upsets, you pause and ask what's the actual event here and what story am I telling myself about it? Strip it down to facts, not assumptions. Let me give you an example. Your friend doesn't reply to your text, the fact they haven't responded yet. The story they're ignoring me because they don't respect me. And why does this work? Well, 90% of emotional suffering comes from the story, not the event. Detaching from assumptions gives you control over your reaction. Number three delay your response by five seconds. Remember this one. Another really critical one in that process Impulsivity fuels emotional mistakes.

Speaker 1: 6:06

Creating a buffer between reaction and action allows emotions to settle. How do you practice that? When you are triggered, take five deep breaths before responding and, if possible, physically remove yourself from the situation for a moment. Let me give you an example. You receive a rude email. Instead of firing off an angry reply, step away, breathe and respond later with a clear head. And why does this work? Well, emotional intensity peaks fast, but drops just as quickly. Giving it 5 to 10 seconds prevents regret.

Speaker 1: 6:43

Number four focus on what you can control. It's a big one. Most emotional suffering comes from trying to control the uncontrollable what others think, say or do. Redirecting your focus to your actions prevents emotional exhaustion. And how do you practice that? Ask what part of this is in my control and shift from external blame to internal action.

Speaker 1: 7:06

Let me give you an example. You're frustrated that your partner doesn't express appreciation, Instead of resenting them. Focus on how you communicate your needs clearly. And why does this work? Well, focusing on what you can control reduces emotional helplessness and stress. Always look inward first. And number five, use the what would my best self do test. Your future self is watching when you're emotionally triggered. Imagine your best, most rational self, observing the situation. How do you practice that? Before reacting, pause and ask what would my best self do here? Imagine yourself one hour from now. How will you wish you handled this? And this is powerful. Try it out. Let me give you an example. A coworker takes credit for your idea. Your immediate reaction is anger. Your best self would address it calmly instead of escalating tension. And why does it work? Well, it removes you from the heat of the moment and reconnects you with long-term thinking. So what's the payoff here? What do you get out of it?

Speaker 1: 8:14

Mastering your emotional reactions doesn't mean never feeling emotions. It means you stay in control instead of being controlled by temporary feelings. You make better decisions that align with your goals, you handle stress with clarity instead of spiraling into negativity, and your relationships improve because you communicate with awareness. Emotions don't ruin lives. Impulsive reactions do. Train yourself to feel everything, but act only with wisdom. That's the way it works. So my call to action for you this week put this into practice, write it down, create a little framework, take it with to work, take it into your day-to-day situations. Number one notice your first emotional reaction. Number two pause before acting on it. And number three choose a response that aligns with your best self and then share your experience using hashtag emotional mastery and tag at 15-Minute Mondays, and let's change the way we respond to emotions, one moment at a time.

Speaker 1: 9:22

It is really important that you practice this, because this is something that's not only going to go well. It will fail. It's a hit and miss sometimes, but the more you practice it, the more you will master it. I want to leave you with this your emotions don't define you, your choices do. React less, respond better. That's how you take back control in your life, in your relationships at work with your peers, with your superiors, with people that you manage. This framework will help you to build awareness. It will help you to build emotional agility and mental fortitude. Try it out in your next difficult meeting. Respond exactly according to this framework when you go into a heated argument. Try to use this framework and you will see how not only your relationships but also your relationship with yourself, your self-perception, changes. You will raise your awareness, you will create emotional agility and you will operate from a framework of clarity, of focus and emotional agility, and that is something powerful.

Speaker 1: 10:32

Many of my clients come back to me after we've practiced these frameworks for five, six months and they say this has changed my life. But the point is that many people just listen. They get a spark of motivation and then they hop on to the next motivational podcast, the next motivational video, and what happens? There is. You just create motivation over motivation. Over motivation conceptualizes and take it up to the higher levels of learning, not just regurgitating what has been said and being motivated about it, but creating action and implementing a system. So I leave you for this week. Take this, write it down, do what needs to be done and see how your life changes, one piece of clarity at a time. Have a fantastic, fantastic week. That was Daniel, your host on the Success Blueprint, with my promise I'll be back. Take care, tribe.