What if the difference between reacting and responding was just a few seconds? In this episode, I sit down with executive coach Dina Denham Smith to talk about what really happens when you get triggered at work and how to handle it. Dina breaks down a framework to help you understand what emotions actually are, how they show up in your body, and how to interrupt the automatic reaction cycle. Tune in to learn how to pause in the moment, regulate your nervous system, and respond with clarity instead of stress, anxiety, or overwhelm.

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In this Episode, You Will Learn

00:00 Why mastering your emotional reactions is the ultimate leadership skill.

03:45 The cost of masking emotions on your performance and energy.

06:30 The 3 parts of every emotion and why this changes how you manage them.

10:45 How to reframe stress into something useful.

13:30 Why do emotions feel unsafe for some people?

18:45 What’s the impact of emotions on team performance?

22:00 What to do when someone gets emotional in a meeting.

23:45 The grounding technique every leader should know.

28:15 The “Notice, Name, Need” framework for emotional regulation.

33:00 A breathing technique to calm your nervous system fast.

39:00 What’s the difference between coaching and therapy?

48:15 Why is leadership today emotionally exhausting?

54:00 How to disconnect from work and reset your brain.

Resources + Links

Get a copy of my book - The Anxious Achiever

Watch the podcast on YouTube

Find more resources on our website morraam.com

Follow

Follow me: on LinkedIn @morraaronsmele + Instagram @morraam

Follow Dina on LinkedIn @dinadenhamsmith