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Monitoring, tempering, and modifying emotional reactions in helpful ways in order to reach personal and professional goals
Monitoring, tempering, and modifying emotional reactions in helpful ways in order to reach personal and professional goals
Ask yourself: Is how I’m feeling going to serve me for the goals I have right now?
Ask yourself: Is how I’m feeling going to serve me for the goals I have right now?
❤️😡 Red emotions can promote:
❤️😡 Red emotions can promote:
Competitive activities and passionate expression
Competitive activities and passionate expression
ie. Debating, fighting injustice
ie. Debating, fighting injustice
💙😔 Blue emotions can promote:
💙😔 Blue emotions can promote:
Detail-oriented work, deductive reasoning, critical thinking, and empathy.
Detail-oriented work, deductive reasoning, critical thinking, and empathy.
💛😃 Yellow emotions can promote:
💛😃 Yellow emotions can promote:
Creative thinking and the generation of new ideas
Creative thinking and the generation of new ideas
I.e. Brainstorming, energetic group activities, and creative problem-solving.
I.e. Brainstorming, energetic group activities, and creative problem-solving.
💚😌 Yellow emotions can promote:
💚😌 Yellow emotions can promote:
Self-reflection, consensus building, and collaboration.
Self-reflection, consensus building, and collaboration.
What strategy will you use to stay or shift?
What strategy will you use to stay or shift?
- Mindful Breathing
- a. 1-2 conscious breaths
- sustained meditation for 5-10 minutes
- breath with a mantra (“in/out”, “deep/slow”, “calm/ease”)
Benefits: counteracts the sympathetic nervous system, reduced emotional reactivity, increases attention, memory, immune function
See Mindfulness for mindful breathing resources
Benefits: counteracts the sympathetic nervous system, reduced emotional reactivity, increases attention, memory, immune function
See Mindfulness for mindful breathing resources
2. Forward-Looking Strategies
2. Forward-Looking Strategies
- Employ strategies to reduce or avoid negative emotions (i.e., avoid going near someone who bothers you, change seats)
- Visualize positive outcomes
- Set a reward for after a difficult task or getting through a tough situation
Caveat: Avoidance could be a sign that you struggle to engage in difficult conversations or stand up for yourself
Caveat: Avoidance could be a sign that you struggle to engage in difficult conversations or stand up for yourself
3. Attention-Shifting Strategies
3. Attention-Shifting Strategies
- Make plans to improve outcomes (i.e., you receive a bad grade and you make a plan to study more or ask for help in the future)
- Positive self-talk: giving ourselves “pep talks”; showing empathy and self-compassion; speaking in the third person can make it more effective
- Distract yourself (i.e., doodle, social media, eating snacks, exercise)
Caveat: procrastination can delay stress in the short term, but escalate stress long term
Caveat: procrastination can delay stress in the short term, but escalate stress long term
4. Cognitive-reframing Strategies
4. Cognitive-reframing Strategies
- View a situation that you initially perceive as negative from a different perspective (i.e, a store clerk is rude to you. Instead of feeling insulted, you think that maybe they are having a bad day or dislike their job.)
- Benefit: This activates empathy
5. The Meta-Moment
5. The Meta-Moment
- Strategy to bring down your “emotional temperature”; ground yourself
- Take a moment to pause before reacting
- When you are triggered emotionally...
- Sense the shift in your emotions
- Stop or pause: breath, create space before you respond
- See your best self: reconnect with your values to guide your reaction
- Strategize and act: use a strategie (i.e., positive self-talk, reframing); respond as your best-self
Activities
Activities
Coming Soon!
Coming Soon!
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