Ed Batista, The Art of Self-Coaching @StanfordBiz, Class 4: EMOTION

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1. The art of Photo by Jill M [link] self-coaching Ed Batista CLASS 4: EMOTION Fall 2017 2. What happened? Photo by TostadoPhoto [link] 3. Role of emotions 15 mins An…
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  • 1. The art of Photo by Jill M [link] self-coaching Ed Batista CLASS 4: EMOTION Fall 2017
  • 2. What happened? Photo by TostadoPhoto [link]
  • 3. 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]
  • 4. Self-awareness Photo by Andrea [link]
  • 5. Emotion Photo by Jill M [link]
  • 6. Emotion Antonio Damasio, USC What purpose do emotions serve? What role do they play in reasoning?
  • 7. Emotion Emotions evolved to support survival Unregulated emotion can lead us astray
  • 8. Emotion
  • 9. Emotion Emotion is integral to reasoning Essential for efficient decision-making
  • 10. Emotion Victor Johnston, New Mexico St. “Discriminant hedonic amplifiers” Boost signals in our mental landscape This is why…
  • 11. Emotions are attention magnets Photo by Garrett Mace [link]
  • 12. Remember? Photo by TostadoPhoto [link]
  • 13. Emotion Joseph LeDoux, New York University “Quick & dirty signal” Neural pathways 2x Speed has a price…
  • 14. Photo by Ed Yourdon [link] Emotion
  • 15. Daniel Siegel, UCLA What is the brain doing when we lose our mind? Emotion
  • 16. Rapid triggering Reflexive responses Sensing ≠ Comprehension Emotion
  • 17. Photo by State Farm [link] Threat response Fight, flight or freeze
  • 18. Photo by State Farm [link] Threat response Physiological Adrenaline & cortisol Optimized for strength & speed
  • 19. Photo by State Farm [link] Threat response Emotional Fear & anger Primed for snap judgments
  • 20. Photo by State Farm [link] Threat response Cognitive Negativity bias Impairment & diminished capacity
  • 21. Photo by Ed Yourdon [link] Social threat Some social situations ≈ Physical threats Same responses Physiological Emotional Cognitive
  • 22. What can we do? Photo by Lydia [link]
  • 23. Photo courtesy University of Wisconsin [link] Emotional style
  • 24. Emotional style Richard Davidson, Univ. of Wisconsin What is the neurological basis for emotion?
  • 25. Emotional style Prefrontal cortex involved in emotion Emotions tied to specific neural pathways
  • 26. Emotional style 6 dimensions of emotional style Rooted in measurable neurological activity
  • 27. A caveat Photo by Sue Clark [link]
  • 28. A caveat A map is not the territory it represents. ~Alford Korzybski
  • 29. And a question: Photo by Cydcor [link] What’s optimal?
  • 30. It depends… Photo by Sutha Kamal [link]
  • 31. Photo by Eric Richardson [link] Recovery time
  • 32. Recovery time Speed of recovery from adverse experiences Photo by Eric Richardson [link]
  • 33. Recovery time Prefrontal cortex activity Connections between PFC & amygdala Photo by Eric Richardson [link]
  • 34. Recovery time •---------------------------------------------------------• Fast to recover, may Slow to recover, fail to register or may feel defeated learn from setbacks by minor setbacks
  • 35. Photo by Philip Bird [link] Attention
  • 36. Attention Sharpness & clarity of focus Ability to avoid distraction Photo by Philip Bird [link]
  • 37. Attention Prefrontal cortex boosts & dampens signals Also attunes to external data Photo by Philip Bird [link]
  • 38. Attention •---------------------------------------------------------• Unfocused, may be Hyper-focused, easily distracted or may lose awareness impulsive or lack spontaneity
  • 39. Photo by Seattle Yoga News [link] Self-awareness
  • 40. Self-awareness Ability to perceive physical aspects of emotion Photo by Seattle Yoga News [link]
  • 41. Self-awareness Insula activity Photo by Seattle Yoga News [link]
  • 42. Self-awareness •---------------------------------------------------------• Out of touch with Hyper-aware, may be physical cues that distracted by physical accompany emotion cues & emotions
  • 43. Photo by Vincent Lock [link] Context- sensitivity
  • 44. Context- Discern differences in social environments Regulate responses accordingly sensitivity Photo by Vincent Lock [link]
  • 45. Context- Hippocampus activity Connections between PFC & hippocampus sensitivity Photo by Vincent Lock [link]
  • 46. Context- •---------------------------------------------------------• Difficulty discerning Highly sensitive to social differences & minute differences in acting accordingly social environment sensitivity
  • 47. Photo by Ivan Walsh [link] Outlook
  • 48. Outlook Ability to sustain positive emotion Photo by Ivan Walsh [link]
  • 49. Outlook Reward circuit = PFC & nucleus accumbens Photo by Ivan Walsh [link]
  • 50. Outlook •---------------------------------------------------------• Highly pessimistic, Highly optimistic, difficulty sustaining may be resistant to positive feelings negative data
  • 51. Photo by Ed Yourdon [link] Social intuition
  • 52. Social intuition Sense others’ emotional responses Photo by Ed Yourdon [link]
  • 53. Social intuition Fusiform gyrus activity Amygdala activity Photo by Ed Yourdon [link]
  • 54. Social intuition •---------------------------------------------------------• Puzzled by others’ Highly intuitive, may responses, socially be overly sensitive to obtuse or insensitive others’ responses
  • 55. A premise Photo by Garry Knight [link] Emotion management An ESSENTIAL leadership skill
  • 56. …and Top Quartile in Leadership Effectiveness Bottom Quartile in Likeability… 1 in 2000 Jack Zenger & Joseph Folkman, HBR, 2013 [link]
  • 57. Emotion Photo by Tania Cataldo [link] management
  • 58. Emotion Management ≠ Suppression or control management
  • 59. Emotion management Wegner (White Bears) on emotion Limits on willful control are necessary Essential to interrupt thought at key moments This is why…
  • 60. Emotions are attention magnets Photo by Garrett Mace [link]
  • 61. Emotions are Usually helpful inputs And not always (“Dirty signal”) But we can’t (& don’t want to) control them attention magnets
  • 62. What can we do? Photo by Lydia [link]
  • 63. What can we do? Lower the waterline Act in the moment Build capacity
  • 64. Photo by Andrew Smith [link] Lower the waterline
  • 65. Lower the waterline Continually expand our self-awareness… Emotional tendencies (Davidson) Physiological responses (Siegel) Cognitive biases (Kahneman) Mindset (Dweck)
  • 66. Act in the moment Photo by Harald Groven [link]
  • 67. Act in the Reframing Self-soothing Talking about feelings moment
  • 68. Reframing Photo by Rodrigo Baptista [link]
  • 69. Reframing Cognitive reappraisal Kevin Ochsner, Columbia James Gross & Rebecca Ray, Stanford How do our thoughts influence our experience?
  • 70. Reframing The meanings we assign  Emotional response Re-interpret a situation  Shift our emotions Our mental models shape our experiences
  • 71. Self-soothing Photo by Amanda Patsopoulou [link]
  • 72. Self-soothing Physiological modification Response modification
  • 73. Self-soothing Active steps to influence our emotional state Active choice in how we express emotion
  • 74. Self-soothing Deeper, slower breaths Speak more slowly & monitor tone Sense our non-verbals & body language Shift focus of our attention
  • 75. Talking about Photo by Garry Knight [link] feelings
  • 76. Talking about feelings Affect labeling Disrupts negative emotion Talking about emotion > Thinking about emotion
  • 77. Talking about feelings This takes practice & a supportive culture Relationships are key (social, not solitary)
  • 78. Build capacity Photo by Resolute Support Media [link]
  • 79. Remember me? Photo by Paul Colley [link]
  • 80. Get MESSy Photo by Paul Colley [link]
  • 81. Get MESSy Mindfulness Exercise Sleep hygiene Stress reduction
  • 82. Mindfulness Non-judgmental awareness & acceptance of experience
  • 83. Mindfulness Daniel Siegel & mindsight Openness: Aware & unattached Observation: Ability to perceive ourselves Objectivity: Having a feeling ≠ Being a feeling
  • 84. Mindfulness Meditation
  • 85. Mindfulness Meditation & alternatives… Journaling, certain forms of exercise Any consistent practice that promotes reflection
  • 86. Mindfulness Photo by Stiller Beobachter[link] 1 hour a week in nature
  • 87. Exercise Photo by Simon Thalmann [link]
  • 88. Exercise Mind/body integration ≠ Hippie bullshit Emotions are physiological experiences Physical activity  Self-awareness (Davidson)
  • 89. Sleep hygiene Photo by Drriss & Marrionn [link]
  • 90. Sleep hygiene Deprivation  Lower regulation, higher anxiety Less effective at emotion management Less inspiring (Christopher Barnes)
  • 91. Stress reduction Photo by Sara V. [link]
  • 92. Stress reduction Chronic > acute Changes in neural structures Reduced ability to down-regulate threat response
  • 93. Stress reduction Commuting Work environment How we use our phones First 30 minutes at home
  • 94. 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?
  • 95. To sum up Lower the waterline  Self-awareness Management tools in the moment Get MESSy to build capacity
  • 96. For next time… Photo by Nicholas Vigier [link]
  • 97. Happiness Photo by Marina del Castell [link]
  • 98. Beware! This chart is OFTEN misinterpreted Be sure to read Peterson And possibly Diener
  • 99. Photo by dotmatchbox [link] Two exercises…
  • 100. Photo by dotmatchbox [link] Activity-Fit Diagnostic
  • 101. Activity-Fit Same as in Lyubomirsky (but easier to score) Complete after reading Lyubomirsky Diagnostic
  • 102. Photo by Basti Hirsch [link] VIA Survey
  • 103. VIA Survey Link on Canvas 120 questions, 20 mins Be honest with yourself
  • 104. Work in progress Photo by Per Gosche [link]
  • 105. Feedback helps Photo by Per Gosche [link]
  • 106. Photo by Aaron Matthews [link] What’s going well?
  • 107. Photo by Mikel Ortega [link] What’s not?
  • 108. Other items… Mid-Quarter feedback survey Slides will be posted on my site Weekly assignment due Tuesday 9pm
  • 109. Other items… Slides will be posted on my site Weekly assignment due Tuesday 9pm
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