Respond vs. React to Stress
using Emotional Intelligence

Jackie Roberge of Business & Beyond joined MindWell-U’s Geoff Soloway to present on how we can shift from reacting to responding to stress:

  • The effects of stress on body and mind

  • How thoughts and emotions are created 

  • The 4 stages of conscious change and how to apply them

  • How to own our emotions and be able to respond vs. react by using a simple yet powerful 4-step process

Watch the webinar highlights below and see a summary of Jackie's presentation!

Webinar Highlights

Don't Judge. Don't Take it Personally.

Try to Understand.

What is FBBBB?

Respond vs. React

Acting with Intention

Stress Triggers

& Effects

Emotional Intelligence

& The Four Stages of Conscious Change

Many of you noted that you haven't taken the Mindfulness Challenge - this video is a great introduction to the training!

Want to learn more? Book a demo today!

Responding vs. Reacting using EQ 


Emotional Intelligence 

The ability to recognize, name and deal productively with your emotions (self aware) and those of others (socially aware)


  • Thinking, behavior, reactions

  • Being intentional about how you show up

Four stages of conscious change

  1. Unconscious incompetence – Unaware, and maybe in denial

  2. Conscious incompetence – Starting to Notice but continue behaviour

  3. Conscious competence  - Making Progress but it takes a lot of effort

  4. Unconscious competence – It has become a Habit and comes naturally!

FBBBB grounding technique

Feet, Buttocks, Back, Breath (3x, the first focusing on your feet, the second on the support from the chair, the third on your back), Body sensations.

  • Use this at the beginning of your workday, when you transition from one activity to another, after lunch, or any time you need to recenter and ground yourself!

KNOT 4-step process for dealing with strong emotions

  1. Know the trigger(s)

  2. Name the emotion – be specific. Name it – tame!

  3. Observe (reaction; body, breath) without judging, get to know the language of your body

  4. Take ownership

Repeat during situations when you feel you are getting triggered or after you have been triggered. Keep repeating in order to create the gap to reflect and respond

Be your best, most aware and emotionally intelligent self:

  1. Work: 1 word for + Reminder (post it, cell or calendar reminder)

  2. Home: 1 word for + Reminder (post it, cell or calendar reminder)

Aspirational words: Present, accepting, courageous, calm, curious, engaged, kind, humble, open, aware, compassionate, attentive, patient, empathetic


Call to action:

  1. Increase your Awareness – self/others/impact

    • Mindfulness practices; Take 5, FBBBB, centering and naming an emotion, meditation

  2. Empower yourself - use the KNOT steps to deal productively with strong emotions

    • Create the gap – choose your response!

  3. Intention – bring your best EQ self to your daily interactions

    • Aspirational words

  4. Share something you learned with someone in the next 24 hours!

  5. Make a commitment to work on specifics aspects of the increasing awareness, empowering yourself and being intentional in terms of how you show up.


The key to success:

Practice, patience, perseverance, experiment, don’t judge, don’t give up, stay in the moment!