You're not bad at handling change, and you're not too sensitive. If you keep replaying the same frustrating moment or feel stuck on a hamster wheel you didn't choose, the missing piece might be a pause.

In this episode, Dr. Emily talks with Monica Brooks, a motivational keynote speaker, leadership trainer, and host of the Becoming a Better You podcast, about how to move through change with intention. After a stage 3 breast cancer diagnosis in 2018, Monica took a hard look at how she was spending her time and energy, left corporate healthcare leadership, and built a speaking career around the lessons that experience taught her.

You'll learn:

• The P.A.U.S.E. framework: stay Present, Accept, Understand yourself, See possibility, and build Emotional awareness

• Why radical acceptance means you stop fighting reality, not that you agree with it

• A simple way to snap back to the present when worry pulls you into "what if"

• The 4-step check for emotional awareness, and why regulating is the step most of us skip

• How carrying a grudge keeps your body in survival mode long after the moment passes

• A two-minute morning practice for showing up the way you want to

You don't need a big overhaul. Small, steady changes add up.