 it's one thing to know the path, it's another thing to walk it. Can we walk through these five steps to increase our emotional efficacy? First is just becoming aware of your emotional experience. And the next step, which is emotion surfing, and emotion surfing adds to emotion awareness, hanging out with the uncomfortable emotion without acting on the urge. The third step, being really clear on what matters to you in any moment or context, and then being able to design actions that are aligned with what matters. And then the fourth step to emotion advocacy is when you try to surf an emotion wave, but it's a huge tsunami and you find yourself pulled under. Sometimes we do need skills, which we call mindful coping, to dial down the intensity of emotion or regulate your emotions, not for the purpose of getting rid of emotional distress or pain, but just so that we can get clear again about what matters and how we want to show up in that moment.