Janaki Severy

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Understanding and Using EMOTIONAL INTELLIGENCE
in your work and your personal life

• Janaki Severy
• Management Dynamics
• 206-478-7173
• Janakis_at_msn.com

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What is Emotion?

• Oxford English Dictionary
• Any agitation, or disturbance of mind,
  feeling, passion any vehement or excited mental
  state
• Daniel Goleman
• Emotion refers to a feeling and its
  distinctive thoughts, psychological and
  biological states, and range of propensities to
  act.

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What are Emotions For?

• Emotions guide us in facing situations too
  important to leave to intellect alone. Emotions
  react to things like danger, painful loss, goal
  persistence, bonding with a mate, and building a
  family.
• Each emotion offers a distinctive readiness to
  act and points us in a direction that is
  relevant for that emotion.
• As challenges are overcome through species
  development, our emotional repertoire becomes
  imprinted in our nerves as innate automatic
  tendencies of behavior.
• The more intense the feeling, the more dominant
  the emotional mind becomesand the more
  ineffectual the rational.
• Emotional Intelligence, Daniel Goleman

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Neuroscience and EQ
Limbic System Emotional Brain
Neocortex Thinking Brain
Brain Stem Primitive Brain
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Limbic System from Brain Stem

• Ancient emotional root The olfactory lobe/cells
  takes in and analyzes smell rand ests on the
  brain stem
• Detects molecular signature of smell carried in
  the wind.
• First layer of cells sorts to determine relevant
  categories edible, toxic, sexually available,
  enemy or meal.
• Second layer of cells sent reflexive messages
  throughout nervous system with directions bite,
  spit, approach, flee or chase.
• Next, a ring developed around the Stem Limbus
  means ring This next layer is called the Limbic
  System.
• As the limbic system evolved, it refined 2
  powerful tools Learning and Memory

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Next The Cortex and Neocortex

• First came the thin two layered Cortex
• Regions that plan, comprehend what is sensed and
  coordinate movement
• Then the Neocortex, with an intellectual edge
• Seat of thought
• Centers put together/comprehend what senses
  perceive
• Adds to feelings what we think about it
• Allows us to have feelings about ideas, art,
  symbols and imaginings.
• Allows for the subtlety and complexity of
  emotional life such as having feelings about
  feelings.
• The Cortex and Neocortex interpret but do not
  govern life!

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Amygdala and Hippocampus

• Amygdala and Hippocampus were two key parts of
  the primitive nose brain that in evolution,
  gave rise to the cortex and then the neocortex.
• Limbic structures do most of the brains learning
  and remembering.
• The amygdala can take control over what we do
  even as the thinking brain is still coming to a
  decision.
• The amygdala scans every experience for trouble.
• The amygdala is a psychological sentinel,
  challenging every situation and perception for
  danger, harm, fear, passion, joy
• If it decides yes it reacts like an emotional
  tripwire, telegraphing a message of crisis to the
  brain.

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Amygdala and Thalamus Hijack the Brain

• The route for hijacking
• Sensory signals travel first in the brain to the
  thalamus
• Then they travel across a single synapse to the
  amygdala
• Then a second signal from the thalamus is routed
  to the neocortex-the thinking brain
• This branching allows the amygdala to begin to
  respond first
• The amygdala receives direct inputs from the
  senses and responds before they are fully
  registered in the neocortex
• These are the neural pathways for feelings that
  bypass the neocortex and give emotion the power
  to overwhelm rationality.

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The Emotional Brain
Visual Thalamus
Visual Cortex
Amygdala
From Joseph Le Doux, The Emotional Brain, 1996.
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The heart and brain are linked together in a
coherent network of intelligence.
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Intelligent signals from the heart are messaged
into the brain. Smooth signals create cortical
facilitation jagged signals create cortical
inhibition. Emotional intelligence is affected.
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Three Brains in One
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Be Aware

• We spend much of our time managing emotional
  levels such as moodiness and temperaments..
• We may not know when we will be swept with
  emotion AND.we can prepare for and intervene
  when we do
• With no intervention, once the body is on edge,
  it escalates easily due to emotional triggers or
  any sequence of perceived provocation. It is
  difficult to manage at that time.
• Adrenal Cortical Arousal is the result . It is an
  amygdala driven state of action readiness which
  can last for hours/days and keeps us in a
  constant state of readiness/danger alert.

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What is EI in Simple Terms?

• It is good old street smarts knowing when to
  share sensitive information with colleagues,
  laugh at the bosss jokes or speak up at a
  meeting.
• It is knowing when someone else is not doing well
  and keeping that Straight talk for another
  time.
• It is learned by practicing the skills and
  noticing the results.
• It is understanding Aristotles statement on
  emotional expression.

• Anyone can be angry, that is easy. But to be
  angry with the right person, to the right degree,
  at the right time, for the right purpose, and in
  the right way, that is not easy!

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Full Smart
Empty Stupid
Blood
Calm Guy
Mad Guy
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What is Emotional Intelligence?

• Emotional Intelligence is the capacity for
  recognizing our own feelings, and those of
  others, for motivating ourselves, and for
  managing emotions well in ourselves and in our
  relationships.
• Dan Goleman, 1998

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What Does High EQ Demonstrate?

• EQ is a skill, not a trait. EQ can be learned.
• People with high EQ can.
• Build people up, bring them together, and
  motivate them to do their best.
• Create trust to build productive relationships.
• Demonstrate resilience to perform under pressure.
• Consistently have the courage to make decisions.
• Show the strength to persevere through adversity.
• Can lead a vision to create the future.

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What Makes Learning Efficient?

• Doing things over and over again builds
  efficiency.
• Brain efficiency allow us to repeat behavior
  without thinking.
• We learn habits, strategies, reactions, skills
  this way, whether the behaviors we learn are
  useful or not.
• Repeat practices cause the brain to create a
  neurological pathway so the response is quicker
  each time.
• The brain doesnt ask if we want the pathway, it
  just builds it!

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Neurological PathwaysNature or Nurture?

• 7000 plus twins have been studied from Minnesota
  Center for Twin and Adoption Research.
• Study traits that are heritable
• Assertiveness 60 heritable
• Affected by Aesthetic Experiences 55
• Happiness 80 heritable
• Other heritable traits Alienation, extraversion,
  traditionalism, leadership, career choice, risk
  aversion, attention deficit disorder, religious
  conviction, and vulnerability to stress.

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Neurological PathwaysNature or Nurture?...Twins

• 1942 set of twins separated at 5 weeks at birth
• 39 years later were found to both have/be.
• dark hair,..6 ft tall
• 180 lbs......same gait
• same inflections..same gestures
• both drove Chevroletschain smoked Salem
  cigarettes
• married women named Linda.drank Miller Light
  Beer
• divorced them married women named Betty.Bit
  their nails
• Heart rates, brain waves, and IQs nearly
  identical
• Both had elevated blood pressure.severe
  migraines
• Had the same personality test scores.

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When we want to Change our Patterns

• Awareness of patterns that arent useful is the
  first step towards change.
• We must be aware of the cues to the undesired
  pattern and when to intervene.
• We must overcome fear of change, and be willing
  to create new behaviors.
• New behaviors require practice so the brain can
  create new pathways of learning that replace the
  old.

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Paradox

• We realize we need new behavior, yet recognize
  that change is difficult and we dont know how to
  do what is necessary to create the new behavior.
• We stay with what we know, because it is
  familiar, learned, and has instant access.
• Although we begin to demonstrate new behaviors
  that we want, we are easily triggered to go back
  to the previously learned way because the
  pathway is deeper.
• Being emotionally triggered to old patterns,
  reaffirms the existing neural circuitry and makes
  it even harder to stabilize new pathways.

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The Perception Process

• A persons beliefs determine their selection of
  perceptions.
• Those beliefs determine their thought process.
• Those thought processes and perceptions cause
  them to see what they want to see to validate
  their beliefs.
• Therefore, people remember and refer to what is
  useful to validate their beliefs.
• A persons thoughts and perceptions support their
  beliefs until there is a reason to acquire new
  beliefs.

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Stress is in the perception, not the event.
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Two Pathways to Stress, Which can Trigger
Emotion.

• Problems in Perception
• Problems in Communication
• If we Recognize Stress Pathways, Why Cant we
  Change Them?
• Some emotional reactions and memories are formed
  without any conscious, cognitive participation at
  all.
• We must first become aware of our undesirable
  patterns before we can consider changing them.
• Once we realize what we are doing doesnt work,
  we must be willing to do what it takes to change
  it.

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Elevated Cortisol Levels Health Metabolic
Effect Chronic Health Issue

• Increased appetite, accelerated muscle breakdown,
  enhanced fat storage.
• Elevated cholesterol and triglyceride levels.
• Elevated blood pressure.
• Alterations in brain neurochemistry ( involving
  dopamine and serotonin)
• Physical brain cell atrophy

• Obesity
• Heart disease
• Heart disease
• Depression and anxiety
• Alzheimers disease

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Elevated Cortisol EffectscontdMetabolic
Effect Chronic Health Issue

• Insulin resistance/elevated blood sugar levels.
• Accelerated bone resorption and breakdown.
• Reduced levels of testosterone and estrogen.
• Suppression of immune-cell number and activity.
• Reduced synthesis of brain neurotransmitters.

• Diabetes
• Osteoporosis
• Suppressed libido (sex drive)
• Frequent colds/flu/infection.
• Memory/concentration problems.

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The Heart
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Emotions profoundly affect Autonomic Nervous
System Balance, Mental Clarity and Cardiovascular
Efficiency.
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Biochemicals of Emotion

• Neuropeptides are tiny bits of protein that
  consist of strings of amino acids.
• Neuropeptides carry ligands which bind to
  receptors carrying messages from the cell surface
  to the interior of the cells.
• There are neuropeptide receptors all throughout
  the nervous system and the immune system
• These messages are changes in behavior, physical
  activity, moods, as well as biochemicals such as
  endorphins and serotonin.
• This multi-directional, body-wide system is the
  Psychoimmunoendocrine system,. which includes the
  immune system, nervous system, and endocrine
  system
• Molecules of Emotion , Candace Pert

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Much of our stress is unseen to us because of
the human capacity for adaptation. We adapt,
ignoring the cues our emotions give to us.
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Symptoms of theemotional virus

• Us vs. them
• Defeatism
• Resentment
• Caustic humor
• Judgment and suspicion
• Anxiety, fear, intolerance, resignation,
  despair...

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EQ Competencies

• Self-Awareness
• Self-Regulation
• Self-Motivation
• Empathy
• Effective Relationships

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Self-Awareness Techniques

• Realize emotions are important and that awareness
  of your own emotional states is the foundation of
  EQ mastery.
• Learn to tune in to our own emotional states to
  learn valid information about your responses to
  stressful situations.
• Practice expressing your feelings accurately to
  others, especially in non-emotional states to
  develop comfortable interpersonal skills.

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Self-Regulation Techniques

• Accept responsibility for choosing your own
  emotional responses.
• Reframe situations from being stressful to
  being challenging.
• Uses practices to return to homeostasis
• Be aware of and learn to manage your own
  emotional triggers.

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Meditation

• In simple terms, meditation is a mind-cleansing
  or emptying process
• At a deeper level, meditation is focused
  concentration and increased awareness of ones
  being

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Meditation

• When the mind is emptied of conscious thought
• unconscious thoughts can enter the conscious
  realm
• to bring enlightenment to our lives

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Types of meditation
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Progressive Muscular Relaxation

• Relaxation is the direct negative of nervous
  excitement. It is the absence of nerve-muscle
  impulse.
• Edmund Jacobson, M.D.

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Progressive Muscular Relaxation

• Muscles respond
• to thoughts of perceived threats
• with tension or contraction
• Muscular tension
• the most common symptom of stress
• can lead to
• stiffness, pain, discomfort, distorted and
  disaligned posture and joint stability

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Progressive Muscular Relaxation

• Muscles can contract in one of three ways
• concentrically (shortening)
• eccentrically (lengthening)
• isometrically (no visible change in length)

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Progressive Muscular Relaxation

• Muscle tension
• produced through the stress response
• primarily isometric
• Over time, muscles
• contracted isometrically
• begin to show signs of shortening

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Progressive Muscular Relaxation

• Systematic approach to relieving muscle tension
• Edmund Jacobson
• a simple technique used to promote rest and
  relaxation
• by systematically tensing and relaxing the bodys
  musculature, from feet to the head

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Benefits of PMR
Reduced muscle tension deepened sense
of relaxation
Decreased levels of muscle tension
Increased awareness of muscle tension
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Self-Motivation Techniques

• Avoid self-defeating thoughts instead focus on
  what you want to believe and and want to
  happen, not how you feel.
• Recognize that emotions affect your performance.
• Work to achieve your flow state, so you are
  fully focused, being in the moment, with work
  tasks.
• Energize yourself by connecting your goals with
  your values which creates a connection between
  your inner person and your work persona.

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Empathy Techniques

• Recognize and respond appropriately to the
  emotions of others.
• Express empathy for others and help create
  empathy in them.
• Learn to see things from another persons
  perspective.
• Instead of being right be curious.

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Effective Relationship Techniques

• Apply the previous competencies in order to build
  the most effective relationships.
• Recognize that true teamwork requires productive
  relationships.
• See emotional reactions as a call to action or
  information and deal with them directly and
  empathetically.
• Use of EQ competencies increases your ability to
  have effective relationships.

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Practices to Manage EI Triggers

• Know your body ( somatic) trigger patterns and
  how to move from high to low arousal.
• Know your cognitive triggers and recognize a
  trigger that comes from nowhere is most likely
  subconscious.
• Recognize the difference between your cognitive
  and somatic triggers.
• Know the difference between worrying and
  constructive reflection.
• Practice homeostasis activities like meditation,
  prayer, yoga, relaxation response, etc

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• There has been much tragedy
• in my life at least half of it
• actually happened.
• Mark Twain