Regulating Your Own Emotions

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00:01:53 Dr. David Rock created the SCARF model

00:05:34 Assertive Communication

00:09:17 What Makes Assertive Communicators Different

00:10:45 Ten Essential Assertive Communication Habits

00:22:06 Bonus: The Broken Record Technique

00:23:47 Give and Take: The Art of Feedback

00:27:02 The Situation-Behavior-Impact (SBI) model

00:30:50 The Best Way to Receive Feedback

• Regulate your own emotions by being aware of the underlying needs they express: status, certainty, autonomy, relatedness, and fairness.

• Be assertive and communicate your needs, limits, and perspective with clarity and kindness. Be clear, calm, firm, open, in control, and respectful. Decide on the type of assertion that best fits your needs: basic, empathic, consequence, discrepancy, or negative feelings assertion.

• When it comes to giving or receiving feedback, remember that it is about behaviors and actions and not about people. Be kind, but also don’t take things too personally.

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