The Human Optimization Project

Hosted ByMayo Clinic

Mayo Clinic Human Optimization Project
The bar for human performance is higher than it’s ever been. As a result, we all feel the need to do MORE. At the same time, we are becoming increasingly aware of the value of sleep, rest, recovery, and wellness. Accordingly, we also feel the need to do LESS. If you’re like most people, it can be challenging to reconcile this conflict of feeling the need to do MORE and LESS simultaneously, and that is likely contributing to high rates of burnout and decreased performance. So how do we reconcile these seemingly competing desires? That is where Human Optimization comes in. Human Optimization is the process of achieving more (however you define that for yourself) while simultaneously improving your wellness and well-being. Although it’s not easy, it’s certainly possible. Not only is it possible, but it is becoming increasingly essential. In this Mayo Clinic Talks Mini-Series, we are going to dive into the topic of Human Optimization and will focus on a few key areas including: exercise, nutrition, culture, emotional intelligence, and finding joy in all you do.

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Mayo Clinic Human Optimization Project 17: E17 Finding Balance in Emotions: Regulating Your Emotional Flexibility and Rigidity

18 de junio de 2025 casimedicos The Human Optimization Project 00:37:37 0 Comments

Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Chris Stephenson, M.D., M.H.P.E., M.S., Internal Medicine Physician, General Internal Medicine, Vice Chair of Practice | Mayo Clinic – Rochester, MN

 

Our emotions drive so much of what we think, say, and do. For many of us, our emotions are in the driver’s seat, and we often feel like we are just along for the ride. However, given how important emotional regulation is to our productivity, relationships, and joy, it truly is in our best interest to take control over our emotions and understand them in a more thoughtful way. Specifically, we need to learn how we can use our emotions to help us stay flexible and keep up with the rapidly changing world around us. To help us with this issue, our expert guest today is Dr. Chris Stephenson, the Vice Chair of Practice for Internal Medicine at Mayo Clinic.

 

The three big questions we have for Chris include:

  1. What is the concept of emotional flexibility vs. rigidity, and why is it essential for success?
  2. Do I actually have big feelings that I need to address? If so, why can’t they just stay buried?
  3. What steps can I take to become more emotionally flexible?   

 

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 friends who want to get better
Step 2: Choose your episodes (can be focused on specific themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own!
Step 5: Celebrate the fact that you are turning passive knowledge into action!

 

Discussion Questions for this Episode:

  1. Dr. Stephenson defines emotional flexibility as the ability to regulate and respond to emotions based on context, values, and goals. Think about a recent situation where you felt emotionally rigid. How might emotional flexibility have changed the outcome? 
  2. Consider three healthy strategies for emotional regulation discussed in this episode: 1) acceptance, 2) reflectivity, and 3) reframing. Which of these strategies do you find most challenging to implement? What is one small thing you can do to improve or consistently practice that strategy? 
  3. Three maladaptive strategies discussed in this episode include 1) ruminating, 2) minimizing/ignoring, and 3) rigid thinking. Which of these do you notice yourself doing when dealing with difficult emotions? How might you begin to redirect your thinking in these moments? 
  4. Dr. Stephenson introduces the concept of «top-down» (cognitive) and «bottom-up» (physiological) strategies for managing emotional triggers. Consider a recent moment when you felt overwhelmed by strong emotions. Which of these strategies did you use or would you use in a similar moment in the future? 
  5. The discussion touches on the challenge of maintaining emotional flexibility within a hierarchy, especially when external constraints conflict with our personal values. What role do your core values play in determining when to be flexible versus when to stand firm? 
  6. Everyone has emotions. As discussed in this episode, suppressing them is maladaptive. If you tend to minimize your emotions or believe you’re «not that emotional,» what are some subtle signs in your life (e.g., stress, burnout, physical symptoms) that might indicate buried feelings? 
  7. Dr. Stephenson states that emotional flexibility is a skill that can be learned and improved with practice. What’s one specific area of emotional flexibility you’d like to work on? Find a podclub accountability partner and commit to practicing this area over the next week. Check in with one another to keep going! 
  8. «Mirror Neurons» describes how approaching conversations with curiosity can foster trust and understanding. How might intentionally activating your «Mirror Neurons» by showing genuine curiosity change the dynamic of a challenging conversation you anticipate having? Practice doing that during this discussion with your pod club.  

 

Connect with us! Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize 

X: @MayoHumanOpProj 
Instagram: @MayoHumanOpProj 
YouTube: The Human Optimization Project – YouTube 

Email: optimize@mayo.edu  

 

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