Would an emotion be a "physical phenomenon", "a sensation" or "a feeling", as most of us think? On 26th November 2020, during the webinar "Understanding one's emotions thanks to mindfulness", executive coach and facilitator Sigrid Hübner-Kolli  who is one of Cala Consulting's partners, addressed this question and, above all, gave insights on how to regulate one's emotions. A conference - and a calming experience - that delighted the 10 professionals present from the Cala Learning Hub network, all of whom were very curious about the subject.

6 basic émotions

At the start of the webinar, Sigrid gave a short definition of "emotion" to help clarify this concept : an emotion is a temporary affective reaction of variable intensity that occurs following a triggering event. According to the work of the American psychologist Paul Ekman, there are 6 fundamental emotions: joy, anger, sadness, disgust, surprise and fear. Each of these emotions has a multitude of nuances (anger, for example, ranges from simple annoyance to aggression) and is physically translated by reactions in the brain, heart and arms.

4 steps to regulate your emotions

But how can we regulate our emotions, whether at work or at home? How can we avoid becoming overwhelmed by our emotions ? "Thanks to cognitive psychology, which proposes a four-step method," answers Sigrid Hübner-Kolli. First, observe the event that triggers the emotion (what is happening?). Then, the second step is to evaluate your physical and psychological sensations (how do I feel about this emotion?). Then, verbally express this emotion (I am frustrated, anxious...). These first three steps allow you to take a step back. Finally, the last step: accept this emotion in order to calm down.

Introduction to mindfulness meditation

One of the most effective tools for taking a step back and welcoming one's emotions is what is known as "mindfulness". Widely used in the English-speaking world and in Germany, this mental exercise, which can be practised during a coaching session, allows you to calm down and change your behaviour. After a 10-minute mindfulness exercise guided remotely by Sigrid Hübner-Kolli, the participants were visibly won over. They said with a smile: "A totally calming experience", "a breath of fresh air", a "sense of relaxation". This very instructive webinar allowed them to pause and take time out from their working day.