A difficult moment at work does not disappear just because the next meeting starts. Emotion Wave Surfing is a practical tool for noticing what you feel, giving it a moment to move, and responding with more intention.
You can’t schedule an emotion for later.
QUICK PRACTICE
Emotion Wave Surfing
“You do not need to make the feeling disappear. You just need enough space to not be pulled under by it.”
1. Name It
What am I feeling right now?
2. Notice It
Where is it showing up in my body?
3. Give it a moment
Let the feeling rise and shift instead of pushing it away.
4. Move forward with purpose
Choose what needs your attention next.
← Go deeper
USE CASES
When does this help?
After a difficult interaction
After receiving stressful news
Before stepping into the next meeting while still feeling rattled
When you are emotionally activated but still need to function
MORE RESOURCES
If this resonates, explore these next →
Regular Unpacking
Process what you are carrying before it builds up.
Choose where your attention goes every day, to be better prepared when stress tries to take over.
Drive Your Attention
Identifying Primary & Secondary Emotions
Better understand what you’re actually feeling, and why.
That’s just the start! We use 12 custom tools, which one is most useful to you?
WHAT WE DO
The Center for Trauma & Stress Education is a 501(c)(3) nonprofit that provides practical, evidence-informed training that helps teams of people understand stress, navigate emotion, communicate more effectively, and work together in healthier ways.
CTSE helps teams learn tools they actually use →
STEP
The Stress & Trauma Education Program
Our full suite of tools, adapted for your team, delivered in an unforgettable way.
LEAP
The Learning, Engagement, and Action Program
Focused workshops on topics like conflict, relationships, uncertainty, and communication.
Flexible Delivery
Custom Training, Consultation, and more…
We meet our partners where they are, whether virtual, in-person, a small group of leaders, or the whole organization at once. We’ll spend the whole day with you, or sneak in a quick hour at the end of the day.
Or learn more about our people, our nonprofit mission, and how we developed our evidence-based tools.
Organizations just like yours. People just like you.
“STEP was a wonderful opportunity. I would repeat this training again without hesitation.”
Mary Pat O’Leary - Senior Planning & Development Specialist, City of Seattle
“I could not start the weekend without letting you know how wonderful today’s STEP presentation was received. My email is saturated with social workers who attended virtually and in-person about how much they appreciated your work.”
Tina Puccio - Director, United Federation of Teachers
“STEP is well scaffolded, easy to digest, and has easy to implement tools. Even those that have done this work can benefit greatly from the way this material is laid out and the re-focus.”
Channing Dr. Samantha Armstrong - Dean of Students, Eastern Washington University
Providence Health
Spokane Public Library
Volunteers of America
Brown University
U.S. Navy
Girl Scouts
