Self-coaching your emotions and thoughts [Self-coaching series for academics Ep. 4]

Why your emotions feel so overwhelming at work (and what's actually driving them) If you've ever had a disproportionate emotional reaction to something at work—like an email, a decision, or a setback—this episode will help you understand why. You'll see how quickly thoughts and emotions interact, and why that speed makes it feel like you're "just reacting." A simple framework to stop spiraling and start responding This episode introduces a practical coaching model that helps you separate what happened from what you're thinking about it. That distinction alone can reduce overwhelm—and give you back a sense of control in situations that usually feel triggering. How to move from emotional paralysis to meaningful action When strong emotions hit, many academics freeze, avoid, or spiral. This episode shows you how to trace your emotions back to the thoughts causing them—and how shifting those thoughts can unlock more productive, intentional action. Why "just getting over it" doesn't work (and what to do instead) If you've tried to push down emotions or power through them, you already know it doesn't work. This episode reframes emotional processing as a skill—and gives you a concrete way to actually process emotions so they don't keep resurfacing. A practical journaling tool to apply immediately to your writing life You'll walk away with a simple, repeatable exercise you can use anytime you feel stuck, reactive, or overwhelmed. Whether it's about writing, teaching, or academic politics, this tool helps you shift from reactivity to intentionality. About the Self-Coaching for Academics Series This special podcast series is a practical introduction to self-coaching—designed specifically for academics. Across these episodes, you'll learn how to examine your thinking, untangle emotional reactions, and make clearer, more aligned decisions about your writing and career. Instead of more productivity hacks, you'll gain tools to shift beliefs, reduce false urgency, and build real confidence from the inside out. If you're ready to think differently about your academic life, start with this series. Links & Resources Mentioned Navigate Program / Summer Intensive: https://scholarsvoice.org/navigate Email list ("In the Pipeline" newsletter): https://scholarsvoice.org Coaching model referenced: The Life Coach School (Brooke Castillo)