This document outlines techniques to manage the emotional highs and lows associated with job searching and life events. It emphasizes the importance of feeling safe, enjoying the journey, and planning actionable steps to reach personal goals. Various strategies, including self-care, reframing thoughts, and building support circles, are suggested to enhance emotional resilience.

1. Tame the
Emotional
Roller Coaster
Maybe even enjoy it? In this class,
we’ll discuss techniques to
Navigate the Job Search/Life’s
twist & turns, ups & downs.
Adapted from Step 1 of 5 Steps.
© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox

2. © Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox
1. How Does the Emotional Roller Coaster
Affect Us?
Positive Not So Positive
 Energy Boost
 Exhilaration
 Sense of
Accomplishment
 Reassurance
 Shows Strength
 Face Fears
 Motivates
 Foster
Relationships
 Empathy/Compa
ssion
 Empowered
 Think Outside
the Box
 Depression
 Stress
 Anxiety
 Destabilize
 Thinking
Negatively
 Negatively Affect
Relationships
 Demotivating
 Downward Spiral
 Exhausting
 Question Self
Worth/Self
Confidence

3. Goal Set
Celebrate when you
reach that Goal.
Maybe take a mini-
break.
Highs & Lows
Does it feel like there
are high-highs & low-
lows? How can I
create a more even
ride?
Twists & Turns
Does it feel like there
are sharp twists &
turns? How can I
create smoother
transitions?
Enjoy
How can I add joy to my
life even when the ride
isn’t as planned?
“If you surrender to the air, you
could ride it,” –Toni Morrison
We’re all On It.
AND, it’s how much
you:
Feel Safe on the
Ride
Enjoy the Ride
Build the Ride
3© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox

4. Resources to Help Me Get There (Feel Safe)
Empowering
Beliefs
Programming 
Beliefs  Attitudes 
Feelings  Actions 
Results
(Dr. Shad Helmstetter)
Courageous
Questions
“Courageous
Questions result in
Life Changing
Answers,”
(Jay Block)
Gratitude
• Positive emotions
• Better sleep
• Strongger Immune
Systems
• Intrinsic Motivation (UR
Researchers)
(Happify)
Circles of
Support
 Truth Tellers
 Cheerleaders
 Neutral
 Naysayers
(Mental Health Foundation)
Self Care
“[…] we are more
resilient and more
able to handle life’s
stress when we are
feeling our best […]”
(Very Well Mind)
4© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox

5. Reframe
• Think before you act
• Change your
circumstances
• Practice Mindfulness
• Chane the bigger
picture
Share
• Journal
• Share with
Others (Circles
of Support)
Accept
• Radical
Acceptance
• Forgive
• Feel your
feelings
EMOTIONALROLLER
COASTER
Good
therapy.
org
(ENJOY)
5© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox

6. GOALS
WHERE DO WE WANT TO
GO?
(goals)
HOW DO WE GET THERE?
(action plan)
I NEED TO:
1. .
2. .
3. .
4. .
5. .
(BUILD)
6© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox

7. Goal Strategy
Taming that Roller Coaster – Goal/Life Event: ____________________________________________________
_________________________________________________________________________________________
Phase 1
Feel Safe
(when I have 0 control)
• Empowering Belief:
• Courageous Question:
• Gratitude:
• Circles of Support:
• Self Care:
Phase 2
Enjoy
(now that I’m in the midst of it)
• Reframe:
• Share:
• Accept:
• At least 1 from Phase 1:
Phase 3
Build (reach that goal)
• Action Plan:
1.
2.
3.
4.
5.
• At least 1 from Phase 2:
• At least 1 from Phase 1:
7© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox

8. REWARDS
Celebrate
You
What celebrates a
feeling of
accomplishment?
Stay
Connected
What reinforces a
feeling of staying
connected?
Revitalize
What reminds me to
take me time / self
care time?
8© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox

9. Rewards Model
Convenience
Inconvenient
Expensive Affordable
9© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox

10. Resources
1. Toni Morrison: “Song of Solomon”
2. Dr. Shad Helmstetter: “What You Say When You Talk to
Yourself”
3. Jay Block: “The 5 Steps to Rapid Employment”
4. Happify: “The Science Behind Gratitude”
5. Mental Health Foundation: “Circles of Support and
Circles of Friends”
6. Very Well Mind: “Why self Care Can Manage Stress”
© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox

11. RochesterWorks!
Job Strategy Group
“Tame the Emotional Roller Coaster”
rochesterworks.org
© Copyright 2019, RochesterWorks! Developed by Job Strategist: Barbara Wilcox