Emotional agility susan david pdf download

Renowned psychologist Susan David developed this concept after studying emotions, happiness, and achievement for more than twenty years. David shares four key concepts: Showing Up: Instead of ignoring difficult thoughts and emotions or overemphasizing positive thinking, facing into your thoughts, emotions and behaviors willingly, with curiosity and kindness.

Stepping Out: Detaching from, and observing your thoughts and emotions to see them for what they are—just thoughts, just emotions. The first edition of the novel was published in April 5th , and was written by Susan David.

The book was published in multiple languages including English, consists of pages and is available in Paperback format. The main characters of this psychology, non fiction. When you return to the office, you do not feel any better because you are not respecting one of your core values, which is to appreciate your work and work to be promoted. Spend some time thinking about your core values and personal goals by answering these questions:.

Now consider your daily attitudes at home or work and reflect on whether they support those values and help you achieve your goals. The idea is to be so connected to what you want and what you value, that you will no longer feel the need to self-sabotage or behave destructively.

Emotional Agility When you discover and reconnect with the things that really matter to you, your daily decisions will be much easier. You will also be able to set your own version of success and leave social comparison.

We often make dramatic decisions when we want to change things: job changes, careers, or city changes. In some cases, such attitudes may be necessary, but sometimes they lead to frustrations and fears. Instead, try to work with what you have and make small changes that will be useful now and in the future.

There are three key areas that you can change to generate a positive and lasting attitude in your life: your mindset, your motivations, and your habits. For example, if you make a small change in your mindset about your attitude to exercise, you may not feel guilty about not attending the gym.

Think about all the activities you do during the day, such as cleaning the house, walking to work, walking your dog, running after your kids, shopping or walking around the city. Better yet, try downloading a step counter on your phone and see the results. Rethinking all these activities will reduce your stress levels, leading to a decrease in blood pressure and even weight loss as you are less tempted to seek comfort in food to relieve your guilt for not attending the gym.

To adjust your motivations, the key is to stay connected to your personal values and not to focus on what you want now in search of instant happiness. Expanding your vision for long-term motivation will help you naturally adjust your bad habits.

For example, if you are trying to have a child, train a marathon or want to live longer, then smoking no longer makes sense to you. Instead of fighting a losing battle with your negative feelings of guilt or shame, seek to reach out to the things that are most important to you. Small changes may seem insignificant in isolation, but they contribute to a larger and more inspiring story.

Improving your beliefs, motivations, and habits in the present can have a lasting impact on your life and help you move forward, changing not only the now but also the future. The easiest way to overcome the ups and downs of life is to have comfort in what is familiar. The hardest way is to challenge yourself and do things that make you uncomfortable.

The best way is to strike a balance between being very comfortable and being very challenged — and only you can figure out how to do this. We all like to be close to what is familiar. The problem is that if we only do things that we have done before, we have not learned anything new. That can lead to boredom, self-doubt and, in some cases, depression. That does not mean that you should book now the next trip to Everest. You just have to find a healthy balance between comfort and challenge.

A certain level of challenge and even anxiety is critical to help us progress. There are two ways to find this balance and promote your self-development: by expanding your breathing what you do and your depth how well you do. If you get bored with the monotony of your life or are exhausted by hyperactivity, review what you are doing and ask yourself these questions:. If you answered no to any of these questions, then it may be time to rethink what you are doing.

So the next step is to accept that there is a difference between persistence or passion and blind determination. I felt the explanations of how to do something, how to help yourself really get unstuck, stopped short.

An issue I personally have is knowing what my values are I just simply don't know them. It would have been nice if this book gave a bit more detail as to how one might be able to figure out their values, besides trial and error and listening to their emotional feedback. I value things but don't act on them, and I'm not sure if those are still things I actually value. Maybe they're just things I'd like to value, but it'd take a super big change in character for me to act on those values and I'm not sure how to do that this book didn't help with that.

Since I'm focused on those as my values, I'm ignoring whatever the hell my real values are. But without those values in place, I don't know what I'm left with. Maybe I'm a terrible person who doesn't value much? Who knows, I don't.

I'm well-versed with mindfulness and I know that a big element of suffering is our human tendency to attach expectations to things, and letting go of those expectations is important. Emotional Agility touches upon this, but I felt the author could again go further in explaining how one can let go. There can be a lot of emotional trauma and history that leads one to hold onto something for dear life, even if it's hurting them to do so and they're aware of that such as a past love that has no chance of being mended back into a relationship.

But just being able to let go doesn't magically happen when you know that you should do it and why you should it but oh, how I wish that were all it took. If a workbook based on this book was released, that would probably be extremely helpful for people, such as myself, who are still feeling stuck.

I know the actions to take but I'm still weary on how to take those actions. Even if I know what step one is, I might not know how to get to step one or act upon my motivation to get myself there.

There's a missing link, a disconnect, between where I'm currently at and how to start with what I want to change and embrace to ease my daily suffering with things.

This is most likely my fault, not the author's fault, but if the author was willing to put together a workbook to expand on this book, I would surely purchase it.

Something to get the ball rolling and help me build up the momentum of being able to get unstuck. This book has great ideas in it, it makes sense, it just didn't get me in a position where I could do something with that information.

Still a good read, and I recommend it for anywhere looking for a place to start if they're feeling like the world is against them and they can't keep their head above water.