Topic Overview:

In this episode of Quiet the Noise, Gary LeBlanc and Brian Coones discuss emotional fitness, the intentional development of emotional resilience, similar to how physical fitness builds physical strength. Emotional fitness involves consistent practices like meditation and breathwork to improve emotional balance and stress management.

Chapter List

00:00 Introduction to Emotional Fitness
02:48 Understanding Emotional Fitness
06:07 The Importance of Resilience
08:57 Navigating Noise in Modern Life
11:57 Parenting and Emotional Fitness
14:53 The Impact of Social Media on Youth
18:09 Judgment and Self-Reflection
21:01 Mindfulness Practices for Judgment
24:03 The Power of Journaling
26:56 Creating Space for Insight
29:57 Rituals and Habits for Emotional Well-being
33:02 The Victim Mentality and Ownership
35:59 Finding Equanimity in Life
38:49 Closing Thoughts and Future Endeavors

Detailed Insights:

1. Emotional Fitness as Training: Emotional fitness is like going to the gym but for your mind. It involves practices like meditation that build resilience to emotional stress.

2. Building Resilience: Resilience is the ability to quickly return to emotional balance after challenges. This skill is developed through consistent emotional practices.

3. Managing Triggers: The STOP method—Stop, Take a breath, Observe, Proceed—helps break negative thought patterns and create space for mindful responses.

4. Creating Space: Modern life is full of distractions and “noise.” Practices like meditation and nature walks help create essential moments of calm.

5. Modeling Emotional Fitness for Kids: Brian shares how his children learn emotional practices by watching him meditate and engage in wellness routines. Limiting screen time and encouraging nature play are also critical.

6. Judgment Awareness: Judgment often comes from fear or discomfort. Mindfulness helps recognize these judgments and replace them with curiosity.

7. Journaling: Journaling daily helps track what gives or drains energy, bringing awareness to patterns that affect well-being. Brian suggests asking, “What filled me today? What depleted me today? What did I learn today?”

8. Leaning into Discomfort: Intentionally facing discomfort (e.g., cold plunges, emotional challenges) helps build resilience.

9. North Star for Guidance: Having a “North Star”—a purpose—anchors behavior and helps during tough times. Brian sees his children as his anchor, motivating him to keep improving.

10. Avoid Victim Mentality: Repeating negative thoughts reinforces helplessness. Instead, face challenges with a mindset focused on what you can control.

11. Group Healing Practices: Brian describes group activities, combining breathwork and music, to help participants achieve emotional release and community connection.

Sound Bites & Metaphors:

• “Emotional fitness is like building muscle, but for your emotions.” – Emotional resilience is built through consistent practice.

• “You can’t stop the waves, but you can learn to surf.” – Emotional fitness helps us handle inevitable challenges.

• Cold Plunge for Emotional Resilience: Cold plunges illustrate the value of leaning into discomfort to build resilience.

• Mind as Play Dough: The mind, like play dough, is shaped by experiences, and emotional patterns harden over time if not intentionally changed.

Quiet the Noise Takeaways:

1. Practice Emotional Fitness Consistently: Make meditation, breathwork, and journaling regular habits.

2. Apply the STOP Method: Use the STOP method to create space for better responses to emotional triggers.

3. Carve Out Quiet Moments: Find moments of stillness daily to reduce emotional “noise.”

4. Daily Journaling: Journaling helps identify energy drains (vampire loads) and what nourishes you.

5. Teach by Example: Model emotional fitness for others, especially children.

6. Define Your North Star: Know your purpose to guide actions during hard times.

7. Replace Judgment with Curiosity: Notice when you’re judging and shift to curiosity.

8. Embrace Discomfort for Growth: Face challenges, physical or emotional, intentionally to build resilience.

9. Avoid Victim Mentality: Shift from feeling helpless to finding opportunities for growth.

10. Align Through Group Practices: Use group breathwork and music to reach a deeper emotional state.

Quiet the Noise Nudge:

“Ask Yourself: How Do I Want to Show Up Today?”: Start each day with intentional reflection. Ask yourself how you want to engage emotionally—be it with calm, resilience, or empathy. This practice shifts your day from passive reaction to active intention, laying the groundwork for lasting emotional resilience.