Post on 13-Apr-2017
Slide 1
The art of
Photo by Seth Anderson [link]self-coaching
Ed BatistaCLASS 3: EMOTION
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Class 3
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Emotion
Photo by Yuya Salto [link]
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Emotion 15 minsAn exercise 35 minsEmotion management 20 minsA conversation 25 minsFor next time 5 mins AgendaPhoto by Theresa Thompson [link]
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Emotion
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Emotion
Antonio Damasio, USCWhat purpose do emotions serve?What role do they play in reasoning?
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Emotion
Emotions evolved to support survivalUncontrolled emotion can lead us astray
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Emotion
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Emotion
Emotion is integral to reasoningEssential for efficient decision-making
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Emotion
Victor Johnston, New Mexico StateDiscriminant hedonic amplifiersBoost signals in our mental landscapeThis is why
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Emotions are
attention magnetsPhoto by Garrett Mace [link]
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Illustrate model with a personal story.11
Emotion
Joseph LeDoux, NYUA quick and dirty signalNeural pathways 2xBut speed has a price
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Emotion
Photo by Ed Yourdon [link]
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Emotion
Daniel Siegel, UCLAWhat is the brain doing when we lose our mind?
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Emotion
Rapid triggeringReflexive responsesSensing comprehension
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Photo courtesy University of Wisconsin [link] Emotional style
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Emotional style
Richard Davidson, Univ. of WisconsinWhat is the neurological basis for emotion?
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Emotional style
Prefrontal cortex involved in emotionEmotions tied to specific neural pathways
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Emotional style
6 dimensions of emotional styleRooted in measurable neurological activity
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A caveat
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A caveat
A map is not the territory it represents.~Alford Korzybski
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Another caveat
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It depends
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Photo by Jeff Belmonte [link] An exercise
Locate yourself on each dimensionPick the tercile you identify with
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Photo by Horia Varlan [link] An exercise
If you identify with the right tercile, go there
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An exercise
If you identify with the left tercile, go there
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An exercise
If you identify with the middle, go there
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Photo by Philip Bird [link] Attention
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Attention
Sharpness & clarity of focusAbility to avoid distractionPhoto by Philip Bird [link]
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Attention
Prefrontal cortex boosts & dampens signalsAlso attunes to external dataPhoto by Philip Bird [link]
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Attention
---------------------------------------------------------Unfocused, may be Hyper-focused,easily distracted ormay lose awarenessimpulsive or lack spontaneity
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Photo by Vincent Lock [link] Context-
sensitivity
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Context-
Discern differences in social environments Regulate responses accordinglysensitivityPhoto by Vincent Lock [link]
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Context-
Hippocampus activityConnections between PFC & hippocampussensitivityPhoto by Vincent Lock [link]
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Context-
---------------------------------------------------------Difficulty discerning Highly sensitive tosocial differences & minute differences inacting accordingly social environmentsensitivity
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Photo by Ivan Walsh [link] Outlook
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Outlook
Ability to sustain positive emotionPhoto by Ivan Walsh [link]
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Outlook
Reward circuit = PFC & nucleus accumbensPhoto by Ivan Walsh [link]
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Outlook
---------------------------------------------------------Highly pessimistic, Highly optimistic,difficulty sustaining may be resistant topositive feelings negative data
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Photo by Eric Richardson [link] Recovery time
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Recovery time
Speed of recovery from adverse experiencesPhoto by Eric Richardson [link]
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Recovery time
Prefrontal cortex activityConnections between PFC & amygdalaPhoto by Eric Richardson [link]
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Recovery time
---------------------------------------------------------Fast to recover, may Slow to recover,fail to register or may feel defeatedlearn from setbacks by minor setbacks
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Photo by Seattle Yoga News [link]
Self-awareness
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Self-awareness
Ability to perceive physical aspects of emotionPhoto by Seattle Yoga News [link]
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Self-awareness
Insula activityPhoto by Seattle Yoga News [link]
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Self-awareness
---------------------------------------------------------Out of touch with Hyper-aware, may bephysical cues that distracted by physicalaccompany emotion cues & emotions
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Photo by Ed Yourdon [link] Social intuition
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Social intuition
Sense others emotional responsesPhoto by Ed Yourdon [link]
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Social intuition
Fusiform gyrus activityAmygdala activityPhoto by Ed Yourdon [link]
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Social intuition
---------------------------------------------------------Puzzled by others Highly intuitive, mayresponses, socially be overly sensitive toobtuse or insensitive others responses
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Photo by Don-Pixel [link] Find your partner
again
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Discuss with
What happened?What did you learn?
your partner
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Find your Persl.
partnerPhoto by Pedro Ribiero Simoes [link]
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A premise
Emotion management isan essential leadership skill
Photo by Garry Knight [link]
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Emotion
Photo by Tania Cataldo [link]management
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Emotion
Management suppression
management
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Emotion
ReframingSelf-soothingTalking about feelingsmanagement
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Reframing
Photo by Rodrigo Baptista [link]
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Reframing
Cognitive reappraisalKevin Ochsner, ColumbiaJames Gross & Rebecca Ray, StanfordHow do our thoughts influence our experience?
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Reframing
The meanings we assign Emotional responseRe-interpret a situation Shift our emotionsOur mental models shape our experiences
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Self-soothing
Photo by Amanda Patsopoulou [link]
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Self-soothing
Physiological modificationActive steps to change our emotional state
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Self-soothing
Response modificationActive choice in how we express emotion
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Self-soothing
Deeper, slower breathsSpeak more slowly & monitor toneSense our non-verbals & body languageShift focus of our attention
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Talking about
Photo by Garry Knight [link]feelings
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Talking about
feelings
Affect labelingDisrupts negative emotionTalking about emotion > Thinking about emotion
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Building capacity
(aka)
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Getting MESSy
Photo by Paul Colley [link]
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Getting MESSy
MindfulnessExerciseSleep hygieneStress reduction
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Mindfulness
Photo by Strevo [link]
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Mindfulness
Non-judgmentalawareness& acceptanceof experience
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Mindfulness
Daniel Siegel, UCLAOpennessObservationObjectivity
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Mindfulness
The most powerful self-coaching toolCritical to emotion management& executive function
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Mindfulness
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Mindfulness
MeditationA workout, not a breakA few minutes with regular practice
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Mindfulness
MeditationJournaling, exercise, time in natureAny regular activity that promotes reflection
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Mindfulness
Practical stepsMeditate for 1 minute a dayRegular practice > length of session3 bullet points each morning or eveningand
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Mindfulness
Spend 1 hour a weekin a natural environment
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Exercise
Photo by Gregor Winter [link]
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Exercise
Emotions are physiological experiencesMind/body integration hippie bullshit
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Sleep hygiene
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Sleep hygiene
Being prepared then = having the answerBeing prepared now = being at your best
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Stress reduction
Photo by Sara V. [link]
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Stress reduction
Plug leaksBoundaries, not balance
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A coaching
Weve covered a lot of materialHow is it relevant to you?Reflectconversation
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A coaching
With your partnerTwo coaching conversationsA coaches B, then B coaches Aconversation
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A coaching
What practices help me manage emotions?What would I like to try?or anything elseconversation
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To sum upPhoto by Pranav Yaddanapudi [link]
Consider your emotional styleWhats working for you? Whats not?Build management capacity (Get MESSy)
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For next time
Photo by Kim Faires [link]
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Happiness
Photo by Kim Faires [link]
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Two exercises
Photo by Kim Faires [link]
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Photo by dotmatchbox [link] Activity-Fit
Diagnostic
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Activity-Fit
Same as in Lyubomirsky (but easier to score)Complete after reading LyubomirskyDiagnostic
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Photo by Basti Hirsch [link] VIA Survey
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VIA Survey
Link on Canvas120 questions, 20 minsBe honest with yourself
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