~ 20 minutes

We have talked about identifying and naming our emotions, now let’s look at how we can learn to navigate the emotions we are having. One of the most important skills or abilities we can help our students learn is how to identify and manage their emotions, but it works better if we understand how to do it ourselves. This module will give you some tools to do so. 

Our culture is one in which strong emotions are often seen as weakness or vulnerability. The ability to allow oneself to feel an emotion and not let it drive our actions and thoughts is incredibly useful. 

READ this article. 

Navigate Emotions in the Six Seconds Model of EQ | Six Seconds (8 minutes) 

This resource provides some background on what it means to navigate one’s emotions and why it is important.

“Navigating emotions helps you take ownership of your life. By fully integrating your thinking and feeling, you are able to make optimal decisions — which is key to having a successful relationship with yourself and others.”

The following video (also embedded the above reading) explains how emotions can provide insight and the energy to move forward. “The key is learning to Navigate Emotions. Instead of trying to control or even manage them, “Navigate” is about movement in the direction we really want to go.” We will revisit the activity described in the video later. 

Watch the following videos: 

Before we can really begin to navigate what it means to be in control of our emotions, it can help to understand the neurobiology of emotions themselves. 

How to STOP and think before REACTING? Learn how to Navigate your Emotions | Six Seconds (7.52 minutes)

“Joshua Freedman, Six Seconds, shares neuroscience based tips to help you stop and think, and PAUSE before reacting. Joshua shares ideas from Candace Pert and her work on Molecules of Emotions as well as research from Antonio Demasio and his work on embodied emotions. Joshua explains what it means to navigate your emotions and how you can master emotions with one easy technique.”

How to turn anxiety into excitement | The Atlantic, Olga Khazan (2.48 minutes) 

Learn how you can “hack” your emotional reactions with some simple tools. This simple technique is a way to think about stressful situations and flip the script.