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The art of

Photo by Seth Anderson [link]self-coaching

Ed BatistaCLASS 3: EMOTION

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Class 3

Photo by Yuya Salto [link]

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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

Photo by Jill M [link]

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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

Photo by Sue Clark [link]

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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

Photo by Drriss & Marrionn [link]

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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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