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Studio D

Emotional Resilience Masterclass

Emotional Resilience Masterclass

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This half-day session will be run online via Zoom on Eastern Time (US & Canada). If you live in a different region, be sure to look up your meeting time. 

The masterclass combines focused talks, hands-on activities, and group discussion, with unique support material. Access details will be emailed shortly before the event after sign-up.

Looking for organisational bookings? Contact us for availability and pricing.


Resilience is no longer a luxury. As leaders operating in challenging times, our rational decision-making capacity is often compromised by stress to the point where we become overwhelmed. The ability to respond with both courage and composure—amidst unfolding uncertainty is the mark of resilient leadership.

Resilience is the process of growth—you can either intentionally set aside time to increase your capacity, or wait for a stressful situation to knock you way out of your window of tolerance.

Whilst navigating times of heightened uncertainty, our modus operandi is to regulate our own nervous systems—both so that we're capable of coherent and high-level decision making whilst maintaining the emotional agility and bandwidth to hold space for our teams as they also manoeuvre through challenging scenarios without burning themselves out.

The bottlenecks to growth aren't—as we often imagine, technology—but the human challenge of regulating our emotions and relationships. The highest-leverage use of our time as leaders is to invest in ourselves by upgrading our mental toolkits and cultivating higher degrees of embodied self-awareness.

It’s common to hear that we should learn to be resilient, yet far from being an innate character trait, this 'adaptive capacity; is a skill that must be practiced and requires permission to invest time into cultivating it. With the right tools and techniques, we can turn challenging setbacks into fuel for personal and professional growth.

If you wish to contribute to the corpus of knowledge on emotional resilience, please complete this Emotional Resilience in Leadership Survey. All findings are anonymised and are used to contribute to the wisdom of our community.

To read a summary of our extensive research into emotional resilience, read the Emotional Resilience in Leadership Summary and Full Report.


  1. Building Your Resilience Toolkit
  2. Energy Management Rituals


As leaders, we have a responsibility to regulate our own emotions and to manage our stress so that we're best able to support our teams through challenging scenarios.

This masterclass will explore the fundamentals of emotional resilience in leadership—sharing daily practices that cultivate a sense of grounding in a time of groundlessness.

The focus of this module will explore the question: Given current time constraints and stressors—what habits and rituals can be cultivated to cope with adversity in challenging times?

This will be followed by a framework on the distinction between resilience vs. tolerance—how gritting our teeth may enable us to cope in the short term, but without emotional regulation, these can accumulate and lead to burnout during challenging times.

The main thrust of the session will be focused around designing your emotional resilience toolkit—cultivating tactical resilience-building techniques including developing somatic awareness and taking an inventory of your barriers to resilience.

Finally, we'll explore ways in which these toolkits and practices can be shared with your teams and create the foundations for resilient team culture.


  • Learn how to self-regulate your emotions and scale yourself as a leader.
  • Develop practices for cultivating equanimity and calm
  • Avoid burnout amidst stressful situations and operate within your window of tolerance
  • Access to leadership resilience resources to share and invite a conversation with your team


The first session will cover the foundations of energy management—opening with an audit on your 'operating modes' as leaders, exploring breathing rituals that regulate your stress response—and working with a framework of the ‘six hats of resilience’.

The latter half of the session focuses on a meditation round table discussion and exercise to build your personal leadership user manual—which will be available for you to access as a mobile app following the workshop.


    • Learn how to regulate your nervous system to build a greater capacity to hold space for team members who may be struggling with stress and anxiety.
    • Build a consistent mindfulness practice—exploring common barriers to meditation.
    • Learn two micro-breathwork practices for calming anxiety and building energy, used by both monks and Navy Seals for nervous system regulation.
Understand principles of environment design: creating rituals that are conducive to focus in order to carve out more cognitive headspace for high-level strategic output.


    The masterclass is for startup founders and team leaders who operate at the edge of their current capacity and are looking for tools to both cope with adversity in challenging times and foster a culture of resilience in their teams. Previous attendees have hailed from Slack, Google, Habitat for Humanity, Salesforce and Harvard Business School.


    The masterclass will be delivered via Zoom with an intimate group of fellow leaders, combining resilience frameworks, hands-on break out activities—as well as allocated time for emergent conversations drawing on collective wisdom of the participants and receiving feedback on personal challenges arising in real-time.


    "The emotional resilience class with Jonny included opportunities for deep personal reflection and was full of great nuggets that could be implemented right away, The experiential approach kept it engaging, while still covering a ton of content. Jonny didn’t just educate us about what works, he also backed it up with the research and data on why it works.” 
    Steve Messinetti President & CEO Habitat for Humanity Portland/Metro East

    "The masterclass gave me both wisdom and practical tools to grow and lead during an especially complex time in both professional and private life. Jonny was a fantastic facilitator and I really enjoyed how the masterclass was set up—this enabled almost instant trust and dialogue between the participants. Warmly recommend this class to anyone looking to improve their and their team’s psychological resilience.”
    —Sami Niemelä, founding partner & creative director at Nordkapp


    The event is led by Jonny Miller, co-founder of Maptia and Curious Humans.

    Jonny is an advisor to Studio D, helping our teams become more resilient as we navigate challenging environments.


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