Anup Chouhan's Key Ideas from Emotional Agility
by Susan David

• Forcing yourself to “stay positive” often suppresses real emotions.
• Emotional agility means feeling everything — and choosing how to respond.
• Authenticity is far more powerful than fake optimism.

• Saying “I feel anxious” is less helpful than “I notice anxiety.”
• This slight shift creates space between you and the feeling.
• Naming your emotion = taming your emotion.

• Just because you feel something doesn't mean you should act on it.
• Emotions are data, not directives.
• Align actions with long-term values, not short-term moods.

• Susan teaches that emotional skill is like a muscle — the more you practice, the stronger you get.
• I use a simple tool: 10 minimalist ChatGPT prompts designed to help me process stress, reframe tough moments, and reset my mindset in 5 minutes.
• Think of it as a therapist in your pocket. [Click here to get it]

• Getting hooked means reacting automatically to triggering thoughts
• Practice unhooking by pausing naming and choosing
• You can't control every thought but you can choose what you attach to

• Emotional agility isn’t about feeling better it’s about doing better
• Stop waiting to feel ready
• Move forward with the fear and stay grounded in your values

• Harsh self-talk doesn't build resilience it builds shame
• Compassion gives you the safety to grow
• Be the guide your younger self needed not the critic they feared

Change doesn’t require a dramatic breakthrough

One reframe one better reaction one calm moment is enough

Emotional agility is built in small consistent choices

• Mastering your emotions gives you power over your reactions
• Life becomes less reactive and more intentional
• You stop chasing peace and start choosing it

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