ATTENTION: Entrepreneurs, Founders, Small Business Owners,
Intrapreneurs and Wannapreneurs!
Emotional Self Regulation
For every founder Emotional Self-Regulation (ESR) is the “core” of the core. It is the basis for managing the highs and the lows, the grueling hours and your mental and physical health. ESR is the foundation for good decision-making, impulse control and communication ─ entrepreneur essentials. The most successful entrepreneurs have or developed ESR as a basic survival skill. A COREageous startup survivor continually works to upgrade their ESR.
Below is a checklist of behaviors and traits that suggest strong or weak emotional self regulation. Consider each question carefully. Rate your competency on a scale of 1 (0% of the time) to 5 (99% of the time). Total your ESR score and note where you need to make improvements.
- Awareness of Emotions
- Self-Awareness: Can you identify and label your emotions accurately? _____
- Mindfulness: Do you recognize your emotional triggers before you react to them?_____
- Negative Self-Talk: Are you aware of your “inner saboteurs?” (See www.PositiveIntelligence.com/saboteurs) _____
- Can you prevent your saboteurs from intruding into your activities? _____
- Response to Emotional Triggers
- Pause Before Reacting: Do you take a moment to think before responding to emotional triggers? _____
- Consistency in Behavior: Are your reactions to situations that trigger you generally consistent and appropriate? _____
- Coping Strategies
- Healthy Coping Mechanisms: Do you use healthy coping strategies (e.g., exercise, talking it out, mindfulness)? _____
- Avoidance of Unhealthy Coping: Do you avoid unhealthy coping mechanisms (e.g., substance abuse, aggression)? _____
- Flexibility in Thinking
- Problem-Solving: Can you adapt your thinking and problem-solving strategies when faced with emotional challenges? ______
- Perspective-Taking: Are you able to consider different perspectives, including others’ emotions? _____
- Impulse Control
- Control Over Impulses: Do you resist the urge to act impulsively when feeling strong emotions? _____
- Delayed Gratification: Can you delay immediate emotional reactions for longer-term benefits? _____
- Emotional Resilience
- Bouncing Back: Do you recover relatively quickly from emotional setbacks? _____
- Learning from Experience: Have you learned from emotional experiences and apply that learning in current situations? _____
- Social Relationships
- Empathy: Do you show empathy and understanding in social interactions? _____
- Conflict Management: Are you able to manage conflicts without escalating situations or withdrawing? _____
- Self-Compassion
- Kindness to Self: Are you kind to yourself when dealing with difficult emotions? _____
- Self-Blame: Do you avoid excessive self-blame when things go wrong? _____
- Physical Symptoms
- Bodily Awareness: Do you recognize physical signs of emotional distress (e.g., tension, headaches)? _____
- Management of Physical Responses: Can you manage these physical symptoms effectively? _____
Your total ESR score: _____/100
What areas do you need to improve upon? Need help in making a plan for upgrading your emotional self-regulation or ESR?
CoreCoaching can help. Contact Rebecca!
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I want to learn about you and how we can work together to pave the way to a successful venture.
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