Episode 1: Understanding Your Emotions and Triggers

• Recognize and identify different emotions

• Understand emotional triggers and their impact

• Learn the importance of emotional awareness

• Discover common emotional patterns

• Explore the connection between emotions and experiences

Episode 2: Understanding How Emotions Work

• Biological basis of emotions

• Role of the limbic system and amygdala

• Impact of stress hormones on the body

• Mind-body connection in emotional processing

• Managing emotions through mindfulness and body practices

Episode 3: The Emotional Basis of Decision-Making

• Emotional basis of decision-making

• Role of subconscious emotions in choices

• Balancing emotional and rational thinking

• Metaphor of the elephant and rider

• Strategies for thoughtful decision-making

Episode 4: Every Action and Emotion: Fulfilling Human Needs

• Link between emotions and human needs

• Understanding Maslow's hierarchy of needs

• Tony Robbins' Six Human Needs framework

• NeuroPower framework and relational needs

• Recognizing and addressing unmet needs

Episode 5: Understanding What Your Emotions Mean

• Importance of recognizing and labeling emotions

• Distinguishing between primary and secondary emotions

• Benefits of emotional clarity

• Tools for better emotional recognition

• Using language to articulate emotions

Episode 6: Emotions as Gifts and How to Label Them

• Exploring the dual nature of emotions

• Recognizing positive aspects of challenging emotions

• Understanding anger, frustration, shame, guilt, and fear

• Practicing emotional reframing

• Identifying and addressing emotional messages

Episode 7: Regulating Your Nervous System

• Regulating the nervous system

• Impact of the fight-or-flight response

• Activating the parasympathetic nervous system

• Practical breathing techniques

• Using self-touch and movement for regulation

Episode 8: Dealing with Emotional Triggers: Reactivity and Response

• Difference between reactivity and response

• Identifying emotional triggers

• Strategies to move from reactivity to response

• Using the STOP technique

• Influence of external factors like social media

Episode 9: Social Media's Impact on Emotions

• Impact of social media on emotions

• Jonathan Haidt's insights on social comparison

• Tristan Harris on persuasive design techniques

• Setting boundaries for social media use

• Balancing peak experiences and everyday emotions

Episode 10: Communicating Emotional States and Needs

• Effective communication of emotions

• Using "I" statements and specific language

• Practicing active listening and validation

• Importance of vulnerability in communication

• Setting boundaries and expressing appreciation

Episode 11: Recognizing Others' Emotional States

• Recognizing others' emotional states

• Understanding facial expressions, body language, and tone

• Context and silence as emotional cues

• Avoiding misinterpretation of emotional signals

• Importance of empathy in relationships

Episode 12: Understanding and Empathizing with Others

• Practicing empathy through active listening

• Validating others' emotions

• Asking open-ended questions

• Offering genuine support

• Exercises for enhancing empathy skills

Episode 13: Lasting Emotional Resilience

• Cultivating lasting emotional resilience

• Seeking and practicing honesty

• Developing a sense of enquiry

• Engaging in a reverse media diet

• Reflecting on the journey and key takeaways