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Let’s Talk About Emotional Intelligence: The Five-Step Process

On this season of Let’s Talk About…, Elise sits down with co-host Sarah Joseph and talks all about Emotional Intelligence. This week Elise and Sarah kick off the new series by talking about The Five-Step Process.

Sarah is a certified emotional intelligence coach whose mission is to help you get comfortable with your emotions and master them to live a more purposeful life. She understands how our lack of emotional management can impact the longevity of our relationships and can inspire our emotional healing by plugging into our most powerful tool, the Mind. Her philosophy is that our emotions show up in every aspect of our lives and it’s your right to learn how to manage them effectively to your advantage.

On this episode, Elise and Sarah talk about what is emotional intelligence, the five-step process, and tips and tricks to start implementing in your journey.

“Because like any old habit, old habits die hard, right? So if we’re going from always reacting to a situation this way, it is gonna take a bit of time and practice, and it is gonna be a little challenging to get you from not reacting to slowly responding to now implementing this new idea of this is how we wanna think and this is how we wanna cope.” Sarah tells Elise on Let’s Talk About.

Check out our show’s full transcript below.

[00:00:00] Elise: Hi everyone, and welcome to season three of Let’s Talk About. This season I’m excited to kick things off with a series on emotional intelligence. If you recall last season, we had Sarah Joseph join us, who’s a certified life and emotional intelligent coach. We had a great conversation, and so I asked Sarah if she would co-host this season with me.

Sarah, thanks so much for joining. 

[00:00:26] Sarah: Thank you so much for having me. I’m excited to co-host this series with you. 

[00:00:30] Elise: Me too. I’m excited to have you. So I’ll share just a little bit about Sarah for maybe those that didn’t catch the episode. Um, if you didn’t, it aired in December and it was called, let’s Talk about Emotional Intelligence.

So you can listen back there, but we are gonna take you through the whole journey now. But for those of you that didn’t listen a little bit about Sarah, her mission is to help you master your emotions, to live a more purposeful life.

Sarah provides the knowledge, tools, and resources to help improve your emotional iq. Through her five-step process that focuses on everything from self-awareness to how we identify and communicate our emotional needs. She believes it’s your right to learn how to take control of your emotions and to create the life you truly deserve.

Sarah, I love that because I feel like it is such a good time of year to start this series and to have this conversation. I mean, we’re through January and probably like getting the cobwebs out for me anyway, after the whole, and I’m ready to kind of like take control of those emotions. Now I, I think that it’s a lot to say live your best life, but to, to improve ourselves, right?

And to, um, take some time to reflect. And February is a good time for that, actually. Like if you think about for sure, right? Like it’s a little bit slower. February, March is hopefully a little bit. Slower than, you know, once we get into spring, at least here in Canada because it’s cold. Yeah, it’s very cold right now.

Yeah. And so we’re happy to like stay in a little bit more and maybe have a little time for reflection. So anyway, I think it’s a great time for this and I’m so happy that you are with us doing it and guiding us through it because what I learned in our conversation, our last uh, episode meeting together on emotional intelligence was that I don’t know a lot about emotional intelligence.

So you , you’re very much gonna be the leader here and I’m very much the student. Um, and so maybe a good place to start for those that didn’t listen to that episode is just a little bit about, you know, how you got here in this role. Mm-hmm. . Um, and then we could dive into like what is emotional. 

[00:02:38] Sarah: for sure.

Um, and I think, like you said, February is a great time, , right? It’s a shorter month and it’s just so much, it’s a little colder. So it’s a really great time to kind of get your feet wet in some self-reflection. And that’s kind of how I started. So I’ve been on my emotional healing journey, I would say for the last, at least three to four years.

But it really started when I started therapy and, continuing therapy and I will continue to do therapy because I find that your emotional healing just never ends, right? It just never stops. You’re always doing something new. You’re always evolving and growing. And I personally enjoy having a mentor that’s gonna be there to guide me through those, you know, difficult or challenging places or sometimes, you know, it’s those areas where you’re just kind of vibing, you feel good, you feel happy about, and you wanna express and learn how to actually feel your happy emotions too.

Um, so it was after maybe three years of therapy where I realized that I really wanted to help people and I wanted to extend this part of myself because in therapy, what I really learned was how to increase my emotional capacity in a way that I wasn’t only processing my emotions, but I was processing my thinking.

So understanding how my thinking was actually elevating my emotional experience. . So this later led me to wanting to become a life coach, and then I further niche down into becoming a emotional intelligence coach. And that’s when I built out the five step model, because I found that it was these specific five steps that really helped me really encourage my emotional processing and my emotional growth and management, which I find is also now working for some of the clients that I have as well.

So if therapy isn’t the route for you, maybe coaching might be. For you. Right? So it all depends on your personal preference. You pick and choose what you like, right? But, um, I know that this process has worked for me in not only improving my relationships, but improving my relationship with myself, and then improving that in terms of better conflict resolution skills as well.

So that’s kind of how I got here, and I’m excited to share this journey and continuing to share that journey with all of you. . 

[00:04:47] Elise: Mm-hmm. . I like how you said that part of like linking your thinking to emotions, which I’m sure we’re gonna get into, but that really resonated with me. So is it, you talk about this five step process.

Yes. Uh, can you start taking us through what that entails? 

[00:05:03] Sarah: Yeah, so I thought let’s start off with emotional intelligence and kind of branch that into the five steps. So I thought it would be a great place to start with what emotions are and then kind of trickle that into how it really helps to elevate your emotional experience.

So, Just to simplify it, your emotions are just sensations and vibrations moving around in your body that help you to better understand and navigate the world around you or the experience that you’re having around you. So they act as guides or directional signals in order to navigate. This crazy life, let’s put it that way.

And they also really heavily aid in our survival and our protection. So that fight, flight, or freeze response, for example. So I’m actually gonna flip it to you. And let’s say that you go hiking, okay? And you go up to this mountain and it took you like an hour to get there, but you get there and you get to the.

and you’re looking over this beautiful valley. You see a stream. You see beautiful colorful flowers. You see greenery everywhere. There’s animals, there’s chipmunks. There’s squirrels. Like you’re having your best, you’re living your best life because you got to the top of this mountain. How do you feel?

Describe it. . 

[00:06:16] Elise: Okay. So how I feel is happy that I made it to the top of the mountain because the first thing you said when you’re like, you’re climbing up a mountain, I’m like, Ooh, that experience actually happened to me on a press trip a couple of weeks ago. And you’re like, ok, we’re gonna go on this hike through the jungle.

And I’m like, we are. I’ve not dressed appropriately, so I’m happy I made it to the top of the mountain. Good. And usually when I’m buying like water on, um, a higher vantage point to water. I feel very much a sense of calm, and I, I’m pretty good at like the pausing and the deep breathing and taking that in. So I feel like, and probably also like a sense of like, wow, I’m so small in this world.

Right. Think I would feel those 

[00:06:56] Sarah: things. Yeah. Right. So you’re feeling really massive high-energy feelings, like you feel really good internally. Okay. So let’s do the flip of that. Let’s say that you are walking down the street and you’re going to Starbucks and you’re grabbing a cup of coffee and someone makes a racial slur at you.

How do you feel? 

[00:07:15] Elise: Um, probably defensive. , right. Um, depending on the situation, maybe fearful. Like, obviously I’m a white woman, so I’m can’t equate that to what someone else has felt, but I have had someone spit on me in the streets of New York City. Wow. So I would say that that was kinda a, that was like a little bit fear because like this person was, was mentally unstable and just, so I think that resonated a little bit.

Um, so yeah, different maybe after that fact. 

[00:07:44] Sarah: Sad probably. . Mm-hmm. . So you had a lot of emotion come up that was completely opposite from what you felt when you went up that mountain, right? Mm-hmm. . So your emotions essentially in those moments helped you to narrate or give you more information about that specific experience, right?

So it really brought it to life for you, and you not only lived the experience, but you felt it, right? Like you felt happy, you felt peaceful when you were on that mountain. But when you were receiving that racial slur and you got defensive, you felt angry, right? You felt upset, and it was those physical sensations happening in your body that created that experience for you.

Let’s say you didn’t feel angry and you didn’t feel any of those things, that specific situation might not have enough meaning, right? Mm-hmm. . So our emotions give a lot of meaning to what we’re experiencing. 

[00:08:37] Elise: So when you say, so it’s like the feeling of the vibrations, for example, would that literally be when you’re on the mountain, like the vibrations of like the earth and the water crashing?

Would that be what you, would that be what it is? When you say vibrations, 

[00:08:51] Sarah: it’s more eternal, 

[00:08:52] Elise: so, okay. ,

[00:08:53] Sarah: and this is the part where we don’t tune in, right? So we just go, okay, I’m feeling something, but we’re not really understanding where it’s coming from. So the next time you climb up a mountain, or the next time you go for another hike, I encourage you to take a look at what’s happening internally.

So that could be closing your eyes, that could be tuning into your mind, tuning into your body, and noticing what. Feels like in your body, right? You might feel very light. You might feel really, maybe you feel a little jittery, maybe you’re tingling a little bit. Maybe you feel a rush of emotion. Maybe you feel like crying sometimes because it looks so good, right?

Um, or it makes you feel a certain type of way, and that all comes down to that chemical reaction that’s happening in your body. So tuning into. That physically feels like internally, right? So we kind of associate feeling with what we think. So it’s, I feel a certain way in my mind, but it’s actually, I feel a certain way in my body and my thinking is just generating those chemical responses.

[00:09:53] Elise: And is your thinking, I’m assuming taking your past experiences in, in making an emotion. , um, feel better or worse or maybe not better or worse than the right analogy, but making it feel stronger or less so like you used in that example. Okay. That’s 

[00:10:08] Sarah: for sure. Interesting. That’s exactly how that works. 

[00:10:10] Elise: And I think that probably lends itself to like how we could make a smaller situation.

Be blown up in our mind, and I’m sure we’ll get into that . 

[00:10:20] Sarah: Exactly. I might be heading into that right now, so, okay. , as much as that sound great. Here’s the problem, right? So the problem is, let’s say, let’s take that scenario again where that person made that racial slur towards you, okay? And your anger in that moment was completely justified.

right? Because now that kind of showed you where your boundaries are. It showed you where you were being disrespected, and it showed you an area of your life where you will not tolerate that type of treatment, right? So in a way, your anger was supporting and defending how you truly feel, right? Or what you want for yourself.

But let’s take that a step further and say that your anger when so unregulated that you screamed back at him, maybe you said a racial slur right back. What if you. You know, what if you got into an altercation? What if it created a crowd now? Right? So now our emotional response to all of that just created a way worse situation than it was before.

Right? And that’s because. Of something called emotional hijacking. So in that moment, your anger hijacked the rest of your brain and hijacked your entire thinking brain. So you were not able to think rationally, you had no sense of judgment, right? When you attacked him, maybe, uh, maybe he came at you with something else, right?

So now that situation got 10 times worse. The police are involved. Um, maybe there’s a crowd of people involved. Maybe CP 24 is there and they’re recording it all. , right? This just got blown outta way proportion, and that’s because we had no emotional. , right? So what EI essentially does is it helps you to become not only aware of what’s happening, but begin to regulate when you have lost control, regain that control and bring that power back into being able to deactivate.

That, um, that feeling brain and go into activate that thinking brain where you’re now able to use that prefrontal cortex and you’re able to use that to think rationally, to plan your next decision to effectively think the scenario through, right, instead of reacting, but instead responding. 

[00:12:27] Elise: Is there certain people that.

Have, are there certain characteristics I guess, that certain people have that make them better at emotional intelligence? Because as you’re saying that, I would think like if you maybe were naturally a calmer person or like maybe more patient, I don’t know if pa like is there certain attributes or characteristics that.

would make you better at being emotionally intelligent. , 

[00:12:51] Sarah: definitely the patience, right? And definitely, yeah, that cleaner self-control. But I find that at attaining all of those attributes over your time, like to say that I’m a patient person or to say that I’m a calm person actually comes from learned behavior.

Right? It comes from how maybe growing up, how you reacted when your parents you know, you had altercation with your parents, right? Maybe they taught you how to be calm, cool, and collected, right? Maybe they really nurtured you in that way, and now you’ve become this patient person. So those attributes will take you into , these situations where you are able to be calm, cool, and collected.

But let’s say you grew up very disharmonious and it was like anger and shouting and screaming and yelling and fighting and oh my God. You name it, right? Mm-hmm. . Now you’re taking that emotional response or that emotional experience and taking it into the way this person just made that racial slur about you.

So you’re more likely to go in and say, well, I’m gonna hit this person. I’m gonna attack this person. I’m gonna say something mean back. I’m gonna use all of the experience that I have of this situation happening before to becoming this. So I definitely think it comes down to learn behavior, but it also comes down to understanding that all these.

Attributes or characteristics are skills that you can build within yourself. So being an angry person and then becoming a patient person. That can be created, right? That can be generated. You can always go back and rectify, and you can always go back and build that skill, right? From going to being not so calm, to being really calm and patient, right?

That’s again, a skill that you can build over time. So I definitely think it takes a certain amount of skill to be able to do that. So building your emotional intelligence to learn how to respond rather than react to a situation is definitely where AI can come in, and that is where you’re building that skill.

It’s really building a skill to, mm-hmm. respond rather 

[00:14:47] Elise: than, And is that what the five step process if we get into that, is that what that shows us is how to build that skill. Exactly. 

[00:14:55] Sarah: Okay. Exactly. So it teaches us how to build that skill over time and then maintain that skill as well. Because like any old habit, old habits die hard, right?

So if we’re going from always be reacting to a situation this way, it is gonna take a bit of time and practice, and it is gonna be a little challenging to get you from not reacting to slowly responding right to now implementing this new idea of this is how we wanna think, this is how we wanna cope. This is how we want to approach this situation. Because although that old way of doing it did serve you, and it served some function because it got you this far, maybe it’s not working for you anymore. , right? Mm-hmm. . And really knowing why, really knowing why you’re doing it, really knowing why you’re changing these parts of yourself in order to create what outcome, right?

Maybe I want better relationships. Maybe I want a better relationship with my parents. Maybe I want a better relationship with my spouse. Maybe I want a better relationship with my significant other or my best friend, for example, right? So really establishing your why is gonna be important in how we create this change moving forward.

[00:16:01] Elise: and I should mention too, that like we very much plan for this podcast to start taking questions from, from people to kind of look at different scenarios, um, and how, how they can kind of work through them from an AI perspective as well. So I like that you kind of said that in there, but back to, um, today anyway, cuz we’ll, we’ll get to questions as we, we wanted today to be kind of like a base of what emotional intelligence is in the first few episodes anyway, to be a base of that.

Do you wanna actually take us through like one through five what the step, what the steps are in the process? Okay. Yeah, 

[00:16:35] Sarah: I can. Okay. So in terms of the five step process, these were all specific areas in which you build your skill or you build your IQ in, in order to attain that, you know, that end goal of becoming more emotionally intelligent.

But as you’re going through each step, you’re building your IQ in different areas that help you encompass this whole idea of becoming more emotionally int. . And what I like to say is that emotional intelligence is understanding the, or having the capacity to understand the, and regulate the emotions, your own emotions, as well as the emotions of other people.

So as much as the first few steps are just about you and you focusing on you and how you can better process your emotion and your emotional manage, . It’s also about how we can then take that information and relay it to when someone else is having an emotional reaction towards us, right? How can we be more empathetic?

How can we come across in understanding the situation from their point of view rather than your own? So the first step is, or the first two steps at least, are about you and about focusing in on your emotional relationship with yourself. So the first step is self-awareness, and this is kind of where I like to.

Call it the self-discovery stage. It’s where you really, you don’t make any changes, but you just observe yourself from a third party perspective. You collect data, you collect research, and you really get to know your behavior. So what you’re doing is you’re going into understand your triggers, what triggers an emotional onset for you.

For example, you’re going into identify and recognizing the feelings that come up after that trigger. , and then being able to understand how you cope with that trigger afterwards. Right? So knowing what your entire process is from the time that you’re triggered, from the time that you’re ending that trigger, right?

And using that information to then go, okay, well hey, I just had an angry emotional outburst. Okay. I just screamed at my husband and now I am. Now he’s sleeping on the couch and we’re not having a great. , that’s how this ended, right? And we wanna convert that into, okay, I got a little upset about something.

I wanna be able to acknowledge that’s what happened for me. So I felt angry, I felt disrespected. I felt disgusted. I felt embarrassed, right? Understanding what that means for you, and then being able to go, okay, well here’s how I feel. Maybe I’m ready to talk about it today, but maybe I could be ready tomorrow.

but it doesn’t mean that I have to have my husband sleep on the couch all night. Right. , that’s fair. Yeah, it’s, you can definitely, unless you want more 

[00:19:12] Elise: space in the bed, then maybe, but , 

[00:19:14] Sarah: exactly. more space is always great. We don’t have to, we don’t always have to end up to that conclusion. Right. Mm-hmm. , this conclusion can change.

Then we move into something called self-regulation. That’s the second step, and that’s where you really learn about the internal feelings that are happening for you in your body and how they move through your body. It’s about learning how emotions are energy in motion. Emotion. Right? I, that’s kind of how I spell it out.

And understanding where you feel it in your body. So sometimes some of us hold emotion, you know, in our chest, in our shoulders, you know, in our hands, in our feet. We may feel tingling, burning sensations all around our body. Getting to know what those feelings are and what they feel like and how to regulate them, right?

Because essentially what we’re really running from all are the feeling. Physical vibrations happening in our body because we have no sense of safety in that area. We have no control, and we’re going, what is happening to me? Right. For example, when I get angry, my heart starts racing, my chest gets big, and I, my fist go and I’m like, just ready to f.

Fight, right, . Um, and that could be, you know, different for someone that gets sad. Maybe they go into a shell, maybe they go into this place where they’re not, they’re feeling something really heavy in their chest. It feels like this weight, and they’re not able to express it or get it off themselves so that, you know, they hide, they don’t talk about it, they don’t tell anyone.

So everyone’s emotion shows up very differently and it shows up with a physical sensation. Then we go into empathy, and empathy is a great place where we start to, once we’re aware of what we feel, once we’re able to learn how to regulate that up and out of our body, now we’re able to understand the emotions of other people.

So it’s being able to put yourself in someone else’s shoes and understand. their situation from their emotional state, right? So if you have one emotional state in this situation, but they might have a completely opposite emotional state, but it, it doesn’t mean that you need to feel it, but it could mean that you need to understand it to create resolution.

right? To create a space where you can actually come together and understand, Hey, I get why you feel that way, right? Or I understand why that might hurt you. It’s also being able to go in to understand the different levels of empathy, right? And being able to convey that empathy in your words and in your emotion, and in your facial expressions, in your reactions and the way that you listen, in the way that you communicate, right?

So empathy is a great place where we get to understand two sides of every story, right? Then we have motivation. And motivation is essentially where once you’re beginning to implement this, and I explained a little bit about it before those old habits, right? So we have these old habits where we’re experiencing anger, you know, we’re experiencing stress, we’re experiencing sadness, or you know, fear or anxiety, and.

This is how we’ve done it for 20, 30, 40 years, right? And then all of a sudden you’re making these changes. All of a sudden we’re saying, breathe. All of a sudden we’re saying meditate. All of a sudden we’re saying, think differently. Right? And it, your brain is gonna go, whoa, whoa, whoa, whoa, whoa. I’ve never done this before and I don’t even know why I’m doing this.

So what I’m gonna do now is I’m gonna go back to that neuro pathway in my brain that always did it the same way, right? That always did it and always got that, that end result where we ended up in an angry argument, right? And we wanna shift that to really knowing your why. So why are you. Making this change.

What’s really on the line for you if you don’t implement this change? What’s really important to you for making this switch and understanding that motivates you? So this is where we go into, do a lot of short-term and long-term goal setting, and we begin to understand our why. Mm-hmm. Okay, so then that in terms of motivation, there’s also taking ownership and accountability for what you feel and how you feel it, right?

So we kind of can get you moving from this victim complex or this blame game where they made me feel. , I feel this because they did this right? We can begin to go into ourselves and really internalize and understand, okay, I’m gonna take accountability for this because they’re not making me feel this. I feel this way, right?

And these are sensations happening for me, not for them, right? And when we can make that switch, we can then take authority over our emotions and gain more control that. The last one is social skill. So social skill is where we want to learn how to effectively communicate those thoughts and those feelings.

And that can come not only through our verbal communication, but it can come through our non-verbal communication. So as we’re in a communi, as we’re communicating with our partner, for example, or our friend, for example. are we using? What social cues are we using, right? Are we using our better listening skills?

Are we using better attentive skills? Or what keywords are we using, right? This is also where we can power in on the aspect of forgiveness or making a meaningful apology where it’s needed. Um, This is also where we take your vulnerability and opening up that vulnerability and using it as your superpower to create these really strong, healthy relationships.

And I think that’s the biggest part here. A lot of us don’t feel safe in our own emotions, right? We don’t feel safe being vulnerable and opening up to other people because it is scary, right? It’s scary when we don’t know what we’re doing. But once you’re building this awareness, this regulation, and this empathy, slowly in this motivation, what’s gonna happen is you are gonna want to be more emotionally vulnerable because you’re creating this safety from within yourself, and you’ll be able to use it as your superpower, right?

So it’s then being able to communicate your needs and understanding the needs of other people, and then being able to create meaningful solutions to essentially gain that emotional management. . 

[00:25:12] Elise: Yeah. I feel like, um, so by the end of this series, we’re gonna all be way better people. . And I’m guessing too, as you’re going through and listening and you’re listing through the process, like it is a process in that you fall, you go through it sequentially, I’m assuming, right?

Like, it’s not like you just get to em. You can like, can you be empathetic before you self actualize? You probably can’t. Like, some people are probably naturally more empathetic, but even as you were talking about empathy, I was. I, I would imagine people that have that skill of, of being empathetic probably have stronger relationships because you can like see another viewpoint, right?

You don’t just like, just see your lane and like see red when something, you know doesn’t go your way kind of thing. So Interesting. Very interesting. Yeah. 

[00:26:00] Sarah: Empathy goes a long way for sure. 

[00:26:04] Elise: So, Sarah, that’s all really great. What are some tips and tricks that we can take for implementing, we know we’re gonna listen to the series and get much more into it, but what are some takeaways for today that we can start that, that journey. 

[00:26:16] Sarah: Right. So some of the tips and tricks that I know I’ve implemented, at least within myself and then have implemented outward to my clients that have been really helping their journey with even just starting the self-awareness part is going into it with curiosity.

And that exploration. So going into this with this mindset to learn to uncover, and to really get curious at the parts of yourself that we have really been hiding from ourselves from a really long time. Right? So with that comes establishing that safety within ourselves again. In order to be able to process what we’ve been, what we’ve been feeling.

So the reason a lot of us don’t go into exploring our emotions or exploring what we feel and think is because we don’t feel safe doing that, we don’t have the safety within ourselves to bring that out of us. So what I like to encourage is therapy or even coaching, or even just talking to a friend that you feel safe with, right?

And what this is gonna do, it’s gonna encourage you to open up and unravel those little pieces of yourself bit by bit. And in order to create that safety that you’ve been looking for in order to become more emotionally vulnerable with yourself so that you can then become emotionally vulnerable with others.

So it’s that curiosity in establishing that safety that’s gonna create that combination that you need for that self-awareness. The other part is no more abandoning ourselves, right? So what we do when. Are facing anger or sadness or rejection, we go in and we abandon ourselves and we beat ourselves up for having these thoughts and feelings.

Oh my God, I can’t believe I thought that way. Or, oh my God, I can’t believe I got angry. Or, oh my God, I can’t believe, like I’m going through all this anxiety. That’s no good. Other people don’t feel that we go into this comparing complex, right? This is where we wanna hone in on self-acceptance, right? So going in to understand that, hey, you are human right, and feeling these emotions don’t make.

Actually any less human, they make you more human right? And each of these emotions are here to teach you something. They’re here to guide you and instead of them taking that control, what we wanna do is just take the guidance piece and run with it. Right. Other, another tip is, uh, mindfulness. So being able to, you know, go into breathe, being.

You know, not embarrassed to meditate, not embarrassed to breathe. Being able to understand that these science behind all of this actually does work, and being able to, you know, go into do some inner child healing and journaling. Um, . I think some, one of the major tips though, or, or the entire EI process is understanding that nothing that you do here is ever gonna be about trying to stop your emotions from happening, right?

Our emotions play a vital part in our survival. They play such a vital part in our decision making and everything we do these days or in life in general. And it’s important to remember that we want to change the trajectory. Control, complete control to guidance, right? And understanding why they’re showing up, why they’re here.

What is my emotion here to teach me and what attention do I need to give right now to this part of myself so that I can heal and I can become a better version of me and improve my quality of life over time. . 

[00:29:34] Elise: Okay. I feel like what the mindfulness thing, I think will be the thing that I take into the day till we chat with you next week,

Yeah, for sure. 

[00:29:42] Sarah: Well, 

[00:29:42] Elise: Sarah, yeah, thank you so much, for being with us today. Obviously, you know, we’ll be here together next week again. Can you let people know in the meantime we’re to find you? 

[00:29:53] Sarah: Yeah, you can find me on Instagram @sarajoseph_coach, and you can also find me on Twitter, uh, which will be great.

Um, you can also find me on my website, which is currently, you know, under Works. But, um, it will be up soon and you can even email me [email protected]. 

[00:30:12] Elise: And if you do have any questions for us, you can send them along to [email protected]. Like I mentioned, in the coming weeks, we will start taking some of your questions and applying, uh, Sarah’s method and an emotional intelligence lens to them, and hopefully giving a little bit of advice, which we’re excited for.

So until next week. Thanks, everyone for listening. 

[00:30:33] Sarah: Thanks. Bye.

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