Coaching strategies for handling difficult emotions

We are big advocates of cognitive behavioural coaching approaches (CBC) in our practice and use these both in our one-to-one coaching work and in our online coached programmes. We are frequently asked to support people to handle difficult emotions (see our earlier post for the potential impact of these at work) and here we share 10 highly effective coaching strategies to build self-awareness and emotional resilience.

1. Name it - identify and label emotions

Recognising and naming (labelling) emotions accurately helps to raise awareness of feelings. 

2. Explore thinking traps (cognitive distortions)

The use of cognitive restructuring techniques to challenge and reframe negative thought patterns is very effective. This supports the individual identify and replace irrational beliefs (what we call thinking traps) with more balanced and realistic ones.

3. Mindfulness and relaxation techniques

Teaching mindfulness practices such as deep breathing, progressive muscle relaxation, or guided imagery can help the individual manage emotional distress in the moment.

4. Develop coping strategies

Helping the individual to create a toolbox of coping strategies which are tailored to their specific emotional cues is invaluable. These may include problem-solving skills, assertiveness and communication skills, etc.

5. Goal setting and action planning

The benefits of exploration and reflection are fully realised when followed by action. Working with the individual to set achievable goals ensures that their good intentions are carried out into concrete steps.

6. Practice emotional regulation

For some people the practice of emotion regulation techniques such as self-soothing, distraction, or cognitive reappraisal can be highly effective in helping them to modulate intense emotions effectively.

7. Strengthening social support

There is significant research evidence to indicate that social support is important. We are social animals - encouraging the building and use of support networks is incredibly valuable both during times of emotional distress and happier ones.

8. Write it down! (emotion/reflections journalling)

Many people find it helpful to keep a journal to track emotional experiences, cues and coping strategies. Reviewing past entries can provide valuable insights into recurring patterns and progress over time and this in turn can build confidence and further self-awareness.

9. Visualise it

Techniques in which to visualise or mentally rehearse a challenging situation and responses to it, provides an effective way to try out new approaches and develop confidence in using them.

10. Encourage self-compassion

Adopting a more compassionate and less critical attitude towards oneself can be difficult, especially for those prone to stress, but it is important.

By integrating these techniques, and others, into coaching sessions, you can support individuals in developing greater emotional intelligence and resilience to effectively navigate life's challenges. If you’d like to discuss these approaches, and others, with is, do get in touch.