In the third installment of our emotional intelligence series, David and Anna Sage dive into emotional regulation — the "R" in Dr. Marc Brackett's RULER framework. Building on their previous episodes covering emotional awareness and emotional expression, this episode explores how to take back agency over your emotional life.

Topics include:

- What emotional regulation really means and why it's where we have the most control
- The critical difference between validating emotions (always valid) and validating behaviors (not always justified)
- Short-term, in-the-moment strategies: mindfulness, creating "the gap," grounding, breathwork, co-regulation, self-talk, cognitive reappraisal, perspective-shifting, focus management, and state change
- What doesn't work: avoidance, suppression, and why they backfire
- Seven long-term strategies for building lasting emotional regulation — from filling your cup and taking care of your health to upgrading limiting beliefs and discovering your "emotional home"
- Why emotional regulation is a muscle you build over time, not a switch you flip

Whether you're looking to handle high-intensity moments, support others in regulating their emotions, or build a stronger foundation for emotional well-being, this episode is packed with practical tools you can start using today.

*Disclaimer: This podcast is for educational and informational purposes only and is not intended as a substitute for personalized advice from a qualified professional.*

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The Sage Solutions Podcast and content posted by David Sage is presented solely for general informational, educational, and entertainment purposes. No coaching client relationship is formed by listening to this podcast. No Legal, Medical or Financial advice is being given. The use of information on this podcast or materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advice, diagnosis, or treatment of a psychotherapist, physician, professional coach, Lawyer or other qualified professional. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. The opinions of guests are their own and may not necessarily reflect the opinions of the podcast.