When high-stakes emotions hit — anger, anxiety, fear — most people default to either freezing or reacting. In this episode of Social Intelligence, Dr. Ryan Fehr, a leadership professor at the University of Washington, shares tools that help Navy SEALs, Fortune 500 execs, and everyday professionals regulate emotions under pressure. Ryan and AJ discuss how to train your brain to respond—rather than react—in critical moments, build emotional range, and use discomfort as a performance advantage. If you’ve ever walked away from a conversation thinking, “Why did I say that?”—this episode will show you how to stay in control when it matters most. What to Listen For [00:00:00] Why emotional intelligence beats raw intellect under pressure[00:04:32] How to keep your cool during hard conversations[00:07:15] Why naming your emotions gives you back control (affect labeling)[00:11:28] The one mindset trick elite performers use to slow time during chaos[00:15:40] Why “emotional range” is more important than positivity[00:20:11] A Navy SEAL’s approach to mastering fear[00:24:57] How to recognize your “emotional dashboard” before you blow up[00:29:45] Why overconfidence is emotionally blinding — and how to fix it[00:36:01] How Ryan teaches emotional control to MBA students and CEOs[00:42:16] Emotional safety in leadership: what the research actually shows[00:47:20] A 10-second tool to stay grounded when you want to explode[00:51:55] What to do after an emotional failure — the self-compassion loop A Word From Our Sponsors Tired of awkward handshakes and collecting business cards without building real connections? Dive into our Free Social Capital Networking Masterclass. Learn practical strategies to make your interactions meaningful and boost your confidence in any social situation. Sign up for free at ⁠⁠⁠⁠⁠⁠theartofcharm.com/sc⁠⁠⁠⁠⁠⁠ and elevate your networking from awkward to awesome. Don’t miss out on a network of opportunities! Unleash the power of covert networking to infiltrate high-value circles and build a 7-figure network in just 90 days. Ready to start? Check out our ⁠⁠⁠⁠⁠⁠CIA-proven guide⁠⁠⁠⁠⁠⁠ to networking like a spy! Indulge in affordable luxury with Quince—where high-end essentials meet unbeatable prices. Upgrade your wardrobe today at ⁠⁠⁠⁠⁠⁠quince.com/charm⁠⁠⁠⁠⁠⁠ for free shipping and hassle-free returns. Ready to turn your business idea into reality? Shopify makes it easy to start, scale, and succeed—whether you're launching a side hustle or building the next big brand. Sign up for your $1/month trial at ⁠⁠⁠⁠⁠⁠shopify.com/charm⁠⁠⁠⁠⁠⁠. Need to hire top talent—fast? Skip the waiting game and get more qualified applicants with Indeed. Claim your $75 Sponsored Job Credit now at ⁠⁠⁠⁠⁠⁠Indeed.com/charm⁠⁠⁠⁠⁠⁠. This year, skip breaking a sweat AND breaking the bank. Get your summer savings and shop premium wireless plans at ⁠⁠⁠⁠⁠mintmobile.com/charm⁠⁠⁠⁠⁠ Stop needlessly overpaying for car insurance. Before you renew your policy, do yourself a favor—download the Jerry app or head to JERRY.com/charm Connect with quality therapists and mental health experts who specialize in you at ⁠⁠⁠⁠⁠www.rula.com/charm ⁠⁠⁠⁠⁠ Curious about your influence level?  Get your Influence Index Score today! Take this 60-second quiz to find out how your influence stacks up against top performers at ⁠⁠⁠⁠⁠⁠theartofcharm.com/influence⁠⁠⁠⁠⁠⁠. Resources from this Episode ⁠⁠⁠Dr. Abbie Marono's website⁠⁠⁠ ⁠⁠⁠The Upper Hand⁠⁠⁠ Check in with AJ and Johnny! ⁠⁠⁠⁠⁠⁠AJ on LinkedIn⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Johnny on LinkedIn⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠AJ on Instagram⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Johnny on Instagram⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠The Art of Charm on Instagram⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠The Art of Charm on YouTube⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠The Art of Charm on TikTok Learn more about your ad choices. Visit megaphone.fm/adchoices