To deliver successful retail transformation change programmes, it’s essential to be at your best. In episode 58 of the Retail Transformation Show, resilience coach and mindset expert, Steph Tranter, teaches us 5 steps to be able to manage our emotions and stay in control. Listen in to find out tips and tactics to build your emotional resilience as you’re going through the hard work of making retail transformation happen.

Listen to this episode now to discover:

  • Steph Tranter’s 5 steps to build your emotional resilience and how you apply them.
  • Why managing your time isn’t enough.
  • Who you actually need in a support network.

This is a continuation of episode 57: Building Your Emotional Resilience (part 1).

Introducing Steph Tranter

Steph Tranter is a resilience and confidence coach who helps busy executives. Her coaching programmes help people to build and develop confidence and resilience so that they can lead and perform better. She focuses on becoming a fantastic, authentic version of yourself and in turn helps you to get and achieve what you want.

Contact Steph:

During the episode, Steph offers you the opportunity to learn more through her free, downloadable guide.

5 steps to build your emotional resilience

This episode lays out 5 steps to help you build your resilience and emotional strength. Here are the 5 steps and a summary of some of the key points – but be sure to listen to the episode for all of the insight and ideas that Steph shared in the episode.

Step 1: Be aware of your thoughts and your feelings

Firstly, you must learn to understand your body and your feelings. Essentially, this is mindfulness – observe what is going on more fully in your head and in your body – not just the literal actions going on in front of you.

Do you know when you are at your best? Often, we don’t focus on it so we’re not always sure. But you must remember when you were at your best. How did you know? What made you be at your best? If you figure out these elements, then you can recreate those same conditions.

Step 2: Diffuse, don’t deny uncomfortable emotions

Let’s be honest – uncomfortable emotions make us feel ____ (bleugh or enter your own description!). Yes, so, uncomfortable emotions feel uncomfortable.

We can’t just box up all of our emotions. This only escalates the situation and lets those bad emotions brew.

Instead, we need to learn to recognise and label the emotions. Don’t label it from a victim perspective. But instead, look at how you can take a third person view about yourself?

Step 3: Challenge and change what you focus on

As humans, we’ve been programmed to remember danger. We tune in to find the negatives and the risks. It’s a survival instinct which forces us to avoid danger and stay alive.

In a world where we’re doing a transformation, it’s easy to slip into a world where you’re focused on problems. Now, of course, that can be very useful. But, it’s also important to be able to challenge that and change to more optimistic views. Some simple questions can be so useful here. Ask yourself these three questions (and feel free to add others too!):

  • What is good about this?
  • What did I learn from this?
  • How can I use this?

These focus questions can help you to change and look at a positive future.

Step 4: Manage your energy, not just your time

Do you find yourself without the time to do everything that you want to do?

Or perhaps, is it that you don’t have the energy to do these things? Does it feel like hard work – so instead, you’ll focus on something else – something easier?

There are only 24 hours a day so somethings will get left out and you must continue to prioritise activities. So, to make more of those limited hours, you must look at what energises you. You need to be able to do more of this and less of what sucks your energy away. What makes you feel good? Who makes you smile and laugh? Or who depresses you as a mood hoover? What sort of activities make you roll your eyes and sigh? Understand what builds or consumes your energy and bias it to generate more energy.

Step 5: Build and develop a resilience support network

For this step, you should have 5 people that form a support network for you that is focused on your resilience. This is not just a bunch of chums. Instead, Steph has given us a prescriptive model with 5 different roles and types of people that you’ll want around:

Safe ear. The first role is for someone who are you going to be able to call up and just talk to. They don’t need to offer opinion, or solutions, just exist.

Rational thinker. Next, you need someone who will be able to snap you back into a logical way of thinking and to avoid that emotional hijack. You probably need someone who is quite emotion-less for this role and often takes a logical view on things.

Reassurer. This role is someone who has been in (or is in) the same position as you are. You can support each other too. The key here is to make yourself realise that you’re not alone and that other people face similar challenges.

Energy giver. This role is someone who gives you positive energy. Steph mentioned “mood hoovers” who are the people that sap you. So, make sure that you have someone to give you energy. Someone who makes you feel good or excited.

Delegatee. You must have someone to delegate to or partner with who gets energy from the things that you don’t like or don’t get energy from. This person must be opposite to you in that they do get energy from. That will form a strong bond to help you both work well together.

Download Steph Tranter’s “Teach Yourself Resilience” guide

During the episode, Steph has kindly offered you a downloadable guide to further help you build resilience. To get access, just complete the form below and find that guide zooming over to your inbox straight away.

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