The art of

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The art of Photo by Seth Anderson [link] self-coaching Ed Batista Class 3: April 17, 2015

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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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Photo by Alex Eflon [link] Where are we Self-awareness Role of emotion Emotional style Emotion management going?

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Photo by Chloe Fan [link] How will we Like last week Short lectures Work with your partners Two coaching conversations get there?

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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]

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Self-awareness Photo by ЕленАндреа [link]

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Emotion Photo by Jill M [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 Uncontrolled emotion & bias can lead us astray But emotion is integral to reasoning Essential for efficient decision-making

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Emotion Victor Johnston, New Mexico State “Discriminant hedonic amplifiers” Boost signals in our mental landscape Emotions = Attention magnets

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Emotion Joseph LeDoux, NYU “A quick and dirty signal” Neural pathways 2x But speed has a price

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Emotion Photo by Ed Yourdon [link]

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Emotion Daniel Siegel, UCLA What is the brain doing when we lose our mind?

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Emotion Rapid triggering Reflexive responses Sensing ? comprehension

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Who cares? Photo by Marco Arment [link]

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A premise Photo by Garry Knight [link] Emotion management* = The key to leadership *Management ? suppression

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Photo courtesy University of Wisconsin [link] Emotional style

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Emotional style Photo courtesy University of Wisconsin [link] Richard Davidson What is the neurological basis for emotion?

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Emotional style Prefrontal cortex involved in emotion Emotions related to specific neural pathways Photo courtesy University of Wisconsin [link]

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Emotional style 6 dimensions of emotional style Rooted in measurable neurological activity Photo courtesy University of Wisconsin [link]

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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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6 dimensions Attention Context-sensitivity Outlook Recovery time (Resilience) Self-awareness Social intuition

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Photo by Philip Bird [link] Attention

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Attention Sharpness & clarity of focus (Ability to avoid distractions) 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 Intensely focused, easily distracted or may lose awareness overly impulsive or lack spontaneity Photo by Philip Bird [link]

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Photo by Vincent Lock [link] Context- sensitivity

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Context- Ability to 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- •---------------------------------------------------------• Unable to discern Highly sensitive to social differences & minute differences in act accordingly social environment sensitivity Photo by Vincent Lock [link]

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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 Photo by Ivan Walsh [link]

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Outlook •---------------------------------------------------------• Highly pessimistic, Highly optimistic, difficulty sustaining may be resistant to positive feelings negative data Photo by Ivan Walsh [link]

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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 Photo by Eric Richardson [link]

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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 Photo by Seattle Yoga News [link]

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Photo by Ed Yourdon [link] Social intuition

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Social intuition Ability to 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 Photo by Ed Yourdon [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 Reframing Self-soothing Talking about feelings management

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Reframing Photo by Rodrigo Baptista [link]

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Reframing Cognitive reappraisal James Gross & Rebecca Ray, Stanford Kevin Ochsner, Columbia How do our thoughts influence our experience?

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Reframing The meanings we assign ? Emotional response Re-interpret a situation ? Manage 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 Active steps to change our emotional state

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Self-soothing Response modification 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 about feelings Affect labeling Amygdala Talking disrupts negative emotion Talking 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 Mindfulness Exercise Sleep hygiene Stress reduction

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Mindfulness Photo by Strevo [link]

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Mindfulness Non-judgmental awareness & acceptance of experience

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Mindfulness Daniel Siegel Openness Observation Objectivity

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Mindfulness The most powerful self-coaching tool Critical to emotion management & executive function

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Mindfulness Meditation A workout, not a break Impact in just a few minutes… …with regular practice

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Mindfulness Meditation Journaling Time in nature Regular reflective practice

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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

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Exercise Photo by Gregor Winter [link]

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Exercise Emotions are physiological experiences Mind/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 answer Being prepared now: being at your best

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Stress reduction Photo by Sara V. [link]

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Stress reduction Plug leaks Lead more, do less Boundaries, not balance

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To sum up Photo by Pranav Yaddanapudi [link] Consider your emotional style What’s working for you? What’s 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 12 questions Same as in Lyubomirsky (but easier to score) Photo by dotmatchbox [link] Diagnostic

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Photo by Basti Hirsch [link] VIA Survey

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VIA Survey www.viacharacter.org/survey/Account/Register Link on Canvas 120 questions, 20 mins Be honest with yourself Photo by Basti Hirsch [link]