Post on 23-Jan-2018
transcript
The art of
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self-coachingEd Batista
CLASS 4: EMOTION
Fall 2017
What happened?
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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
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Emotion
Antonio Damasio, USC
What purpose do emotions serve?
What role do they play in reasoning?
Emotion
Emotions evolved to support survival
Unregulated emotion can lead us astray
Emotion
Emotion
Emotion is integral to reasoning
Essential for efficient decision-making
Emotion
Victor Johnston, New Mexico St.
“Discriminant hedonic amplifiers”
Boost signals in our mental landscape
This is why…
Emotions areattention magnets
Photo by Garrett Mace [link]
Emotion
Joseph LeDoux, New York University
“Quick & dirty signal”
Neural pathways 2x
Speed has a price…
Daniel Siegel, UCLA
What is the brain doing when we lose our mind?
Emotion
Rapid triggering
Reflexive responses
Sensing ≠ Comprehension
Emotion
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Threat response
Fight, flight or freeze
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Threat response
Physiological
Adrenaline & cortisol
Optimized for strength & speed
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Threat response
Emotional
Fear & anger
Primed for snap judgments
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Threat response
Cognitive
Negativity bias
Impairment & diminished capacity
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Social threat
Some social situations ≈ Physical threats
Same responses
Physiological
Emotional
Cognitive
What can we do?
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Emotional style
Emotional style
Richard Davidson, Univ. of Wisconsin
What is the neurological basis for emotion?
Emotional style
Prefrontal cortex involved in emotion
Emotions tied to specific neural pathways
Emotional style
6 dimensions of emotional style
Rooted in measurable neurological activity
A caveat
A map is not the territory it represents.
~Alford Korzybski
And a question:
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What’s optimal?
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Recovery time
Recovery time
Speed of recovery from adverse experiences
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Recovery time
Prefrontal cortex activity
Connections between PFC & amygdala
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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
Attention
Sharpness & clarity of focus
Ability to avoid distraction
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Attention
Prefrontal cortex boosts & dampens signals
Also attunes to external data
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Attention
•---------------------------------------------------------•
Unfocused, may be Hyper-focused,
easily distracted or may lose awareness
impulsive or lack spontaneity
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Self-awareness
Self-awareness
Ability to perceive physical aspects of emotion
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Self-awareness
Insula activity
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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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Context-sensitivity
Context-
Discern differences in social environments
Regulate responses accordingly
sensitivity
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Context-
Hippocampus activity
Connections between PFC & hippocampus
sensitivity
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Context-
•---------------------------------------------------------•
Difficulty discerning Highly sensitive to
social differences & minute differences in
acting accordingly social environment
sensitivity
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Outlook
Outlook
Ability to sustain positive emotion
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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
Social intuition
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
A premise
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Emotion management
An ESSENTIAL leadership skill
…and Top Quartile in
Leadership Effectiveness
Bottom Quartile in
Likeability…
1 in 2000
Jack Zenger & Joseph Folkman, HBR, 2013 [link]
Emotion
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management
Emotion
Management ≠ Suppression or control
management
Emotion management
Wegner (White Bears) on emotion
Limits on willful control are necessary
Essential to interrupt thought at key moments
This is why…
Emotions areattention magnets
Photo by Garrett Mace [link]
Emotions are
Usually helpful inputs
And not always (“Dirty signal”)
But we can’t (& don’t want to) control them
attention magnets
What can we do?
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What can we do?
Lower the waterline
Act in the moment
Build capacity
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Lower thewaterline
Lower thewaterline
Continually expand our self-awareness…
Emotional tendencies (Davidson)
Physiological responses (Siegel)
Cognitive biases (Kahneman)
Mindset (Dweck)
Act in themoment
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Act in the
Reframing
Self-soothing
Talking about feelings
moment
Reframing
Cognitive reappraisal
Kevin Ochsner, Columbia
James Gross & Rebecca Ray, Stanford
How do our thoughts influence our experience?
Reframing
The meanings we assign Emotional response
Re-interpret a situation Shift our emotions
Our mental models shape our experiences
Self-soothing
Photo by Amanda Patsopoulou [link]
Self-soothing
Physiological modification
Response modification
Self-soothing
Active steps to influence our emotional state
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
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feelings
Talking aboutfeelings
Affect labeling
Disrupts negative emotion
Talking about emotion > Thinking about emotion
Talking aboutfeelings
This takes practice
& a supportive culture
Relationships are key (social, not solitary)
Build capacity
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Get MESSy
Mindfulness
Exercise
Sleep hygiene
Stress reduction
Mindfulness
Non-judgmental
awareness
& acceptance
of experience
Mindfulness
Daniel Siegel & mindsight
Openness: Aware & unattached
Observation: Ability to perceive ourselves
Objectivity: Having a feeling ≠ Being a feeling
Mindfulness
Meditation
Mindfulness
Meditation & alternatives…
Journaling, certain forms of exercise
Any consistent practice that promotes reflection
Mindfulness
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1 hour a week in nature
Exercise
Mind/body integration ≠ Hippie bullshit
Emotions are physiological experiences
Physical activity Self-awareness (Davidson)
Sleep hygiene
Deprivation Lower regulation, higher anxiety
Less effective at emotion management
Less inspiring (Christopher Barnes)
Stress reduction
Chronic > acute
Changes in neural structures
Reduced ability to down-regulate threat response
Stress reduction
Commuting
Work environment
How we use our phones
First 30 minutes at home
To sum up
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Consider your current emotional style
What’s working for you? What’s not?
What changes might be useful?
To sum up
Lower the waterline Self-awareness
Management tools in the moment
Get MESSy to build capacity
Happiness
Photo by Marina del Castell [link]
Beware!
This chart is OFTEN misinterpreted
Be sure to read Peterson
And possibly Diener
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Activity-FitDiagnostic
Activity-Fit
Same as in Lyubomirsky (but easier to score)
Complete after reading Lyubomirsky
Diagnostic
VIA Survey
Link on Canvas
120 questions, 20 mins
Be honest with yourself
Other items…
Mid-Quarter feedback survey
Slides will be posted on my site
Weekly assignment due Tuesday 9pm
Other items…
Slides will be posted on my site
Weekly assignment due Tuesday 9pm