02 Aug 2023

Accept, reframe, express: how to manage your emotions in three simple steps

Would you like to learn how to regulate your emotions?

Well, it’s a skill that can be learned with practice. Inspired by Leonard Mlodinow’s book Emotional: How Feelings Shape Our Thinking, it starts with understanding how to accept, reframe, and express your feelings. 

Step 1: ACCEPT

Accept your circumstances. Focus on what you can control (often just yourself).


  • You’ll feel empowered to make changes that will lead to more positive outcomes
  • You’ll no longer be stuck in a negative cycle of unproductive behaviour

Reframe the situation. Look for the positive. Find ways to benefit from it, or use it as an opportunity for growth. 


  • You’ll gain a different perspective on the situation and reduce its negative impact
  • It will help to reduce stress and worry.

Express your feelings. Don’t bottle them up inside. Note down how you feel in a journal. Talk with friends about how you’re feeling. 


  • Providing an outlet for your emotions helps you to better understand and manage them
  • Allows other people to understand where you’re coming from so they can provide helpful advice or support
Putting it into practice…

Managing your emotions is a process that requires practise and patience – it doesn’t happen overnight. Be kind to yourself as you learn how to manage your feelings; progress takes time, but with dedication, you’ll master emotional regulation in no time.

Emotional intelligence is an important life skill – essential in and outside of work. With the right approach, it’s possible to take control of your feelings and use them to your advantage. 

Want to read more about emotions? Check out our post here about emotions being a vital source of information.

Contact us to find out more about our highly-rated, EQ-led training programmes, and boost your emotional education!