Last week we kicked off our "feedback fitness" journey, exploring the basics of strengthening your feedback muscles. But just like any good physical workout requires proper rest & recovery, our emotional fitness demands the same attention. Today, we're focusing on an important & often overlooked aspect of feedback fitness: recovery.
In the world of physical training, recovery isn't just about lying on the couch. It's an active process that involves stretching, proper nutrition, & targeted exercises. Similarly, emotional recovery after challenging feedback conversations requires intentional practices to build your emotional resilience.
Have you ever felt like you've been hit by a truck after a tough feedback session? Or maybe you found yourself emotionally drained after delivering constructive criticism? All leaders at one point or another have found themselves exhausted by difficult feedback interactions.
But here's the good news: just like physical fitness, emotional resilience can be trained. And when it comes to feedback, this resilience is your secret weapon for bouncing back stronger than ever.
So, how do we build this emotional stamina? Let's explore some advanced techniques to level up your feedback fitness.
Receiving Feedback: Strengthening Your Emotional Core
Pause & Breathe: When you’re hit with difficult feedback, take deep breaths. This is your body's natural reset button to help regulate your emotional response.
Listen Actively: Resist the urge to defend immediately. Instead, focus on truly hearing the message. Ask clarifying questions to stretch your understanding.
Acknowledge Emotions: Identify what you're feeling. Is it anger? Disappointment? Shame? Naming your emotions is the first step in managing them effectively.
Find the Truth: Even if the delivery was poor or you disagree with 90% of what was said, there's often a grain of truth. Can you find it?
Express Gratitude: Although it may have been hard to hear, thank the person for their feedback. It takes courage to give honest feedback, & acknowledging this can shift the dynamic positively.
Giving Feedback: Perfecting Your Feedback Form
While we often focus on the recipient's experience, giving feedback can be just as taxing. It's like being the spotter in a heavy weightlifting session - you're not doing the main lift, but you're still exerting significant emotional & mental energy.
Process Your Own Emotions: Giving tough feedback can be emotionally draining. Take time to acknowledge & process your own feelings.
Reflect on the Interaction: Analyze what went well & what could be improved. This reflection is crucial for your growth as a leader.
Practice Self-Compassion: Remember, delivering difficult feedback is a skill that improves with practice. Be kind to yourself in the learning process.
Plan for Follow-Up: Outline next steps for follow-up. This forward-thinking approach can help alleviate tension and ensure the feedback leads to positive change.
Bounce-Back Bootcamp: Restoring Balance After Feedback
Whether you're giving or receiving feedback, recovery is key to growth. Here's a comprehensive cool-down routine to build your emotional resilience:
Cool-Down Reflection: Immediately after a feedback session, take a few moments to process. Like a post-workout cool-down, this helps your emotional state return to baseline. Acknowledge your feelings and the overall outcome of the interaction.
Self-Compassion Stretches: Extend kindness to yourself after a challenging feedback session. Stretch your self-compassion muscles by acknowledging that delivering feedback is a skill that improves with practice.
Rehydrate Your Emotions: Just as your body needs to rehydrate after a physical workout, you need to replenish your emotional reserves. Focus on activities that bring you joy & give you energy, whether it's spending time in nature, enjoying a hobby, or connecting with loved ones.
Log Your Workout: Within 24 hours of a significant feedback event, spend time writing about the experience. What went well? What could be improved? This is like logging your workouts to track progress over time.
Remember, emotional resilience isn't about developing a thick skin. The goal is to build the emotional muscle to lean into feedback conversations - both giving and receiving - and using both as a catalyst for growth.
The next time you face a challenging feedback workout, don't neglect your recovery routine. With practice, you'll find yourself not just surviving tough conversations, but thriving because of them.
Are you ready to take your feedback recovery to the next level? Your fitness journey continues now!