1.3 Emotional Agility

Emotional Agility (1.3) is the capacity to move flexibly between emotional states without getting stuck, suppressing, or being overwhelmed. Instead of avoiding feelings or bouncing chaotically between them, you learn to notice, name, feel, and shift emotions in ways that are aligned with your values. In this module, you’ll work with a practical 11-step cycle and a simple mantra — Notice → Name → Locate → Ask → Learn → Choose → Shift → Observe → Integrate — to turn emotions into guidance rather than threats. You are not broken; you are building capacity.