Post on 14-Jul-2015
The art of
Photo by Seth Anderson [link]
self-coachingEd Batista
Class 3: April 17, 2015
Photo by Alex Eflon [link]
Where are we
Self-awareness
Role of emotion
Emotional style
Emotion management
going?
Photo by Chloe Fan [link]
How will we
Like last week
Short lectures
Work with your partners
Two coaching conversations
get there?
Concepts 1 20 mins
A coaching conversation 25 mins
Concepts 2 15 mins
Another conversation 25 mins
For next time… 5 mins
Agenda
Photo by Theresa Thompson [link]
Emotion
Antonio Damasio, USC
What purpose do emotions serve?
What role do they play in reasoning?
Emotion
Emotions evolved to support survival
Uncontrolled emotion & bias can lead us astray
But emotion is integral to reasoning
Essential for efficient decision-making
Emotion
Victor Johnston, New Mexico State
“Discriminant hedonic amplifiers”
Boost signals in our mental landscape
Emotions = Attention magnets
Emotion
Joseph LeDoux, NYU
“A quick and dirty signal”
Neural pathways 2x
But speed has a price
Emotion
Daniel Siegel, UCLA
What is the brain doing when we lose our mind?
Emotion
Rapid triggering
Reflexive responses
Sensing ≠ comprehension
A premise
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Emotion management* =
The key to leadership
*Management ≠ suppression
Photo courtesy University of Wisconsin [link]
Emotional style
Emotional style
Photo courtesy University of Wisconsin [link]
Richard Davidson
What is the neurological basis for emotion?
Emotional style
Prefrontal cortex involved in emotion
Emotions related to specific neural pathways
Photo courtesy University of Wisconsin [link]
Emotional style
6 dimensions of emotional style
Rooted in measurable neurological activity
Photo courtesy University of Wisconsin [link]
A caveat
“A map is not the territory it represents.”
~ Alford Korzybski
6 dimensions
Attention
Context-sensitivity
Outlook
Recovery time (Resilience)
Self-awareness
Social intuition
Attention
Sharpness & clarity of focus
(Ability to avoid distractions)
Photo by Philip Bird [link]
Attention
Prefrontal cortex boosts & dampens signals
Also attunes to external data
Photo by Philip Bird [link]
Attention
•---------------------------------------------------------•
Unfocused, may be Intensely focused,
easily distracted or may lose awareness
overly impulsive or lack spontaneity
Photo by Philip Bird [link]
Photo by Vincent Lock [link]
Context-sensitivity
Context-
Ability to discern differences in social
environments & regulate responses accordingly
sensitivity
Photo by Vincent Lock [link]
Context-
Hippocampus activity
Connections between PFC & hippocampus
sensitivity
Photo by Vincent Lock [link]
Context-
•---------------------------------------------------------•
Unable to discern Highly sensitive to
social differences & minute differences in
act accordingly social environment
sensitivity
Photo by Vincent Lock [link]
Photo by Ivan Walsh [link]
Outlook
Outlook
Ability to sustain positive emotion
Photo by Ivan Walsh [link]
Outlook
Reward circuit = PFC & nucleus accumbens
Photo by Ivan Walsh [link]
Outlook
•---------------------------------------------------------•
Highly pessimistic, Highly optimistic,
difficulty sustaining may be resistant to
positive feelings negative data
Photo by Ivan Walsh [link]
Photo by Eric Richardson [link]
Recovery time
Recovery time
Speed of recovery from adverse experiences
Photo by Eric Richardson [link]
Recovery time
Prefrontal cortex activity
Connections between PFC & amygdala
Photo by Eric Richardson [link]
Recovery time
•---------------------------------------------------------•
Fast to recover, may Slow to recover,
fail to register or may feel defeated
learn from setbacks by minor setbacks
Photo by Eric Richardson [link]
Photo by Seattle Yoga News [link]
Self-awareness
Self-awareness
Ability to perceive physical aspects of emotion
Photo by Seattle Yoga News [link]
Self-awareness
Insula activity
Photo by Seattle Yoga News [link]
Self-awareness
•---------------------------------------------------------•
Out of touch with Hyper-aware, may be
physical cues that distracted by physical
accompany emotion cues & emotions
Photo by Seattle Yoga News [link]
Social intuition
Ability to sense others’ emotional responses
Photo by Ed Yourdon [link]
Social intuition
Fusiform gyrus activity
Amygdala activity
Photo by Ed Yourdon [link]
Social intuition
•---------------------------------------------------------•
Puzzled by others’ Highly intuitive, may
responses, socially be overly sensitive to
obtuse or insensitive others’ responses
Photo by Ed Yourdon [link]
Emotion
Photo by Tania Cataldo [link]
management
Emotion
Management ≠ suppression
management
Emotion
Reframing
Self-soothing
Talking about feelings
management
Reframing
Cognitive reappraisal
James Gross & Rebecca Ray, Stanford
Kevin Ochsner, Columbia
How do our thoughts influence our experience?
Reframing
The meanings we assign Emotional response
Re-interpret a situation Manage our emotions
Our mental models shape our experiences
Self-soothing
Photo by Amanda Patsopoulou [link]
Self-soothing
Physiological modification
Active steps to change our emotional state
Self-soothing
Response modification
Active choice in how we express emotion
Self-soothing
Deeper, slower breaths
Speak more slowly & monitor tone
Sense our non-verbals & body language
Shift focus of our attention
Talking about
Photo by Garry Knight [link]
feelings
Talking aboutfeelings
Affect labeling
Amygdala
Talking disrupts negative emotion
Talking about emotion > Thinking about emotion
Building capacity(aka)
Getting MESSy
Mindfulness
Exercise
Sleep hygiene
Stress reduction
Mindfulness
Non-judgmental
awareness
& acceptance
of experience
Mindfulness
Daniel Siegel
Openness
Observation
Objectivity
Mindfulness
The most powerful self-coaching tool
Critical to emotion management
& executive function
Mindfulness
Meditation
A workout, not a break
Impact in just a few minutes…
…with regular practice
Mindfulness
Meditation
Journaling
Time in nature
Regular reflective practice
Mindfulness
Practical steps
Meditate 1 minute a day
(Increase over time; commitment is key)
3 bullet points each morning & evening
Spend 1 hour a week in nature
Exercise
Emotions are physiological experiences
Mind/body integration ≠ hippie bullshit
Sleep hygiene
Being prepared then: having the answer
Being prepared now: being at your best
Stress reduction
Plug leaks
Lead more, do less
Boundaries, not balance
To sum up
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Consider your emotional style
What’s working for you? What’s not?
Build management capacity (Get MESSy)
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Activity-FitDiagnostic
Activity-Fit
12 questions
Same as in Lyubomirsky (but easier to score)
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Diagnostic
VIA Survey
www.viacharacter.org/survey/Account/Register
Link on Canvas
120 questions, 20 mins
Be honest with yourself
Photo by Basti Hirsch [link]