Ed Batista, Interpersonal Dynamics (aka Touchy Feely) @StanfordBiz, Class 2: COMMUNICATION
Ed Batista, The Art of Self-Coaching @StanfordBiz, Class 4: EMOTION
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Transcript of Ed Batista, The Art of Self-Coaching @StanfordBiz, Class 4: EMOTION
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The art of
Photo by Jill M [link]
self-coachingEd Batista
CLASS 4: EMOTION
Fall 2017
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What happened?
Photo by TostadoPhoto [link]
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Role of emotions 15 mins
An exercise 30 mins
Emotion management 20 mins
A conversation 25 mins
For next time… 5 mins
Agenda
Photo by Theresa Thompson [link]
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Emotion
Antonio Damasio, USC
What purpose do emotions serve?
What role do they play in reasoning?
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Emotion
Emotions evolved to support survival
Unregulated emotion can lead us astray
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Emotion
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Emotion
Emotion is integral to reasoning
Essential for efficient decision-making
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Emotion
Victor Johnston, New Mexico St.
“Discriminant hedonic amplifiers”
Boost signals in our mental landscape
This is why…
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Emotions areattention magnets
Photo by Garrett Mace [link]
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Emotion
Joseph LeDoux, New York University
“Quick & dirty signal”
Neural pathways 2x
Speed has a price…
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Daniel Siegel, UCLA
What is the brain doing when we lose our mind?
Emotion
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Rapid triggering
Reflexive responses
Sensing ≠ Comprehension
Emotion
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Photo by State Farm [link]
Threat response
Fight, flight or freeze
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Photo by State Farm [link]
Threat response
Physiological
Adrenaline & cortisol
Optimized for strength & speed
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Photo by State Farm [link]
Threat response
Emotional
Fear & anger
Primed for snap judgments
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Photo by State Farm [link]
Threat response
Cognitive
Negativity bias
Impairment & diminished capacity
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Photo by Ed Yourdon [link]
Social threat
Some social situations ≈ Physical threats
Same responses
Physiological
Emotional
Cognitive
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What can we do?
Photo by Lydia [link]
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Photo courtesy University of Wisconsin [link]
Emotional style
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Emotional style
Richard Davidson, Univ. of Wisconsin
What is the neurological basis for emotion?
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Emotional style
Prefrontal cortex involved in emotion
Emotions tied to specific neural pathways
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Emotional style
6 dimensions of emotional style
Rooted in measurable neurological activity
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A caveat
A map is not the territory it represents.
~Alford Korzybski
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And a question:
Photo by Cydcor [link]
What’s optimal?
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Photo by Eric Richardson [link]
Recovery time
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Recovery time
Speed of recovery from adverse experiences
Photo by Eric Richardson [link]
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Recovery time
Prefrontal cortex activity
Connections between PFC & amygdala
Photo by Eric Richardson [link]
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Recovery time
•---------------------------------------------------------•
Fast to recover, may Slow to recover,
fail to register or may feel defeated
learn from setbacks by minor setbacks
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Attention
Sharpness & clarity of focus
Ability to avoid distraction
Photo by Philip Bird [link]
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Attention
Prefrontal cortex boosts & dampens signals
Also attunes to external data
Photo by Philip Bird [link]
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Attention
•---------------------------------------------------------•
Unfocused, may be Hyper-focused,
easily distracted or may lose awareness
impulsive or lack spontaneity
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Photo by Seattle Yoga News [link]
Self-awareness
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Self-awareness
Ability to perceive physical aspects of emotion
Photo by Seattle Yoga News [link]
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Self-awareness
Insula activity
Photo by Seattle Yoga News [link]
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Self-awareness
•---------------------------------------------------------•
Out of touch with Hyper-aware, may be
physical cues that distracted by physical
accompany emotion cues & emotions
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Photo by Vincent Lock [link]
Context-sensitivity
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Context-
Discern differences in social environments
Regulate responses accordingly
sensitivity
Photo by Vincent Lock [link]
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Context-
Hippocampus activity
Connections between PFC & hippocampus
sensitivity
Photo by Vincent Lock [link]
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Context-
•---------------------------------------------------------•
Difficulty discerning Highly sensitive to
social differences & minute differences in
acting accordingly social environment
sensitivity
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Photo by Ivan Walsh [link]
Outlook
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Outlook
Ability to sustain positive emotion
Photo by Ivan Walsh [link]
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Outlook
Reward circuit = PFC & nucleus accumbens
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Outlook
•---------------------------------------------------------•
Highly pessimistic, Highly optimistic,
difficulty sustaining may be resistant to
positive feelings negative data
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Social intuition
Sense others’ emotional responses
Photo by Ed Yourdon [link]
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Social intuition
Fusiform gyrus activity
Amygdala activity
Photo by Ed Yourdon [link]
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Social intuition
•---------------------------------------------------------•
Puzzled by others’ Highly intuitive, may
responses, socially be overly sensitive to
obtuse or insensitive others’ responses
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A premise
Photo by Garry Knight [link]
Emotion management
An ESSENTIAL leadership skill
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…and Top Quartile in
Leadership Effectiveness
Bottom Quartile in
Likeability…
1 in 2000
Jack Zenger & Joseph Folkman, HBR, 2013 [link]
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Emotion
Photo by Tania Cataldo [link]
management
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Emotion
Management ≠ Suppression or control
management
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Emotion management
Wegner (White Bears) on emotion
Limits on willful control are necessary
Essential to interrupt thought at key moments
This is why…
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Emotions areattention magnets
Photo by Garrett Mace [link]
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Emotions are
Usually helpful inputs
And not always (“Dirty signal”)
But we can’t (& don’t want to) control them
attention magnets
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What can we do?
Photo by Lydia [link]
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What can we do?
Lower the waterline
Act in the moment
Build capacity
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Photo by Andrew Smith [link]
Lower thewaterline
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Lower thewaterline
Continually expand our self-awareness…
Emotional tendencies (Davidson)
Physiological responses (Siegel)
Cognitive biases (Kahneman)
Mindset (Dweck)
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Act in themoment
Photo by Harald Groven [link]
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Act in the
Reframing
Self-soothing
Talking about feelings
moment
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Reframing
Cognitive reappraisal
Kevin Ochsner, Columbia
James Gross & Rebecca Ray, Stanford
How do our thoughts influence our experience?
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Reframing
The meanings we assign Emotional response
Re-interpret a situation Shift our emotions
Our mental models shape our experiences
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Self-soothing
Photo by Amanda Patsopoulou [link]
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Self-soothing
Physiological modification
Response modification
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Self-soothing
Active steps to influence our emotional state
Active choice in how we express emotion
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Self-soothing
Deeper, slower breaths
Speak more slowly & monitor tone
Sense our non-verbals & body language
Shift focus of our attention
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Talking about
Photo by Garry Knight [link]
feelings
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Talking aboutfeelings
Affect labeling
Disrupts negative emotion
Talking about emotion > Thinking about emotion
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Talking aboutfeelings
This takes practice
& a supportive culture
Relationships are key (social, not solitary)
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Build capacity
Photo by Resolute Support Media [link]
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Get MESSy
Mindfulness
Exercise
Sleep hygiene
Stress reduction
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Mindfulness
Non-judgmental
awareness
& acceptance
of experience
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Mindfulness
Daniel Siegel & mindsight
Openness: Aware & unattached
Observation: Ability to perceive ourselves
Objectivity: Having a feeling ≠ Being a feeling
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Mindfulness
Meditation
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Mindfulness
Meditation & alternatives…
Journaling, certain forms of exercise
Any consistent practice that promotes reflection
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Mindfulness
Photo by Stiller Beobachter[link]
1 hour a week in nature
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Exercise
Mind/body integration ≠ Hippie bullshit
Emotions are physiological experiences
Physical activity Self-awareness (Davidson)
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Sleep hygiene
Deprivation Lower regulation, higher anxiety
Less effective at emotion management
Less inspiring (Christopher Barnes)
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Stress reduction
Chronic > acute
Changes in neural structures
Reduced ability to down-regulate threat response
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Stress reduction
Commuting
Work environment
How we use our phones
First 30 minutes at home
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To sum up
Photo by Pranav Yaddanapudi [link]
Consider your current emotional style
What’s working for you? What’s not?
What changes might be useful?
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To sum up
Lower the waterline Self-awareness
Management tools in the moment
Get MESSy to build capacity
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Happiness
Photo by Marina del Castell [link]
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Beware!
This chart is OFTEN misinterpreted
Be sure to read Peterson
And possibly Diener
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Photo by dotmatchbox [link]
Activity-FitDiagnostic
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Activity-Fit
Same as in Lyubomirsky (but easier to score)
Complete after reading Lyubomirsky
Diagnostic
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VIA Survey
Link on Canvas
120 questions, 20 mins
Be honest with yourself
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Other items…
Mid-Quarter feedback survey
Slides will be posted on my site
Weekly assignment due Tuesday 9pm
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Other items…
Slides will be posted on my site
Weekly assignment due Tuesday 9pm