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This episode is packed with practical tools like the 4-7-8 breathing technique, ‘affect labeling,’ and self-compassion practices—all designed to help listeners respond thoughtfully to life's emotional waves rather than being swept away by them.

Key Points Discussed:

Awareness as the First Step:
Recognizing and identifying emotions as they arise is the foundation of emotional regulation. Many people tend to push through tough emotions until they reach a point of overwhelm. Valerie encourages caregivers to increase emotional awareness in the moment.

Understanding Emotions and Emotional Waves:
Valerie breaks down various emotions—happiness, sadness, anger, fear, surprise, and disgust—and how they impact both mind and body. Emotions are natural responses, while emotional waves are the ebb and flow of these feelings, often intensified for caregivers.

The Power of Pause with a Real-Life Story:
Valerie shares a personal story about a stressful morning where frustration began to build. By using a quick breathing technique, she was able to pause and regain her focus, showing how small actions can create space to respond calmly.

Emotional Regulation Strategies:
Breathing Techniques: Valerie demonstrates the 4-7-8 breathing exercise, a technique that calms the nervous system by slowing down heart rate and increasing oxygen flow.

Affect Labeling: Simply naming emotions (e.g., "I’m feeling overwhelmed") can reduce their intensity.

Mindfulness and Reappraisal: Practicing present-moment awareness and reframing situations can ease tension, even in challenging caregiving moments.

Building a Support System: Valerie reminds listeners that seeking support from friends, family, or a therapist can be invaluable for emotional regulation.

Quotes and Mantras for Reflection:

1. “You don’t have to control your emotions. You just have to stop letting them control you.” — Unknown
2. “Breathe, let go, and remind yourself that this very moment is the only one you know you have for sure.” — Oprah Winfrey
3. “Self-care is giving the world the best of you instead of what’s left.” — Katie Reed
4. A simple mantra for caregivers: “I am here. I am enough. I am capable.
5.  "Almost everything will work again if you unplug it for a few minutes, including you." — Anne Lamott

Self-Compassion for Resilience:
Research by Dr. Kristin Neff supports the power of self-compassion in managing stress. Valerie encourages listeners to embrace their best efforts and trust that it is enough.

Listener Call-to-Action: If this episode resonated with you, reach out to Coach Valerie on social media (@ValerieArbeau) or via the Buzzsprout platform. 
Share this episode with someone who could benefit from learning these emotional regulation tools.

Live with Intention - Embrace the Journey.

Connect with me:

Valerie's Links: https://bit.ly/3RL0da2

Music Acknowledgement: Audio Coffee - Denys Kyshchuk

Editor: Scott Arbeau

Link for book: The S.H.I.N.E. Principle: The special needs mom's path to strength, hope and happiness by Valerie Arbeau

https://www.amazon.ca/dp/B0CW18ZXGX (Canada)

https://a.co/d/03hFdZI4 (United States)

Learn more about your host at:
https://coachingwithvalerieanne.com/