Your plan for working with emotions

As experts in ourselves, we are also best placed to be the ones who notice when we find the emotional experience of feedback challenging. After reflecting on a few feedback experiences, you may have also noticed some thoughts, physical sensations, situations, and behaviours that are linked in with your emotions around feedback.

You may have also experimented with some new strategies for regulating your emotions around feedback, or noticed some strategies that you may already be using that are going well for you, or even strategies that have been helpful in the past.

Bringing it all together, you might like to make a plan for how you would like to work with your emotions around feedback. Revisit the previous steps for inspiration.

As you put your plan into practice you may notice some barriers to the strategies you are trying. This is completely normal and expected whenever trying to implement something new. You might like to keep note of those barriers and use some of the problem-solving steps in this course to brainstorm solutions.

You may also like to link your plan to your values, or to your reflection from Step 1.7.

Practise your skills

Make a plan for working with emotions here. Use the following structure:

I am choosing to work on my emotions around feedback because […], which will help me to live by my values of […].

What I can do:

• My strategies before feedback:
• My strategies during feedback:
• My strategies after feedback:

What skills would I like to practice further:

How will I go about this:

What I notice (emotions, thoughts, physical sensations, behaviours):

• Before feedback:
• During feedback:
• After feedback:

You don’t need to share your plan in here, but try to keep to it over the next few weeks.