A condensed set of slides from Class 3 in my course on The Art of Self-Coaching, Spring 2015 at the Stanford Graduate School of Business.

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

2. Class 3
Photo by Yuya Salto [link]

3. Emotion
Photo by Yuya Salto [link]

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

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

6. 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]

7. Self-awareness
Photo by ЕленАндреа [link]

8. Emotion
Photo by Jill M [link]

9. Emotion
Antonio Damasio, USC
What purpose do emotions serve?
What role do they play in reasoning?

10. Emotion
Emotions evolved to support survival
Uncontrolled emotion & bias can lead us astray
But emotion is integral to reasoning
Essential for efficient decision-making

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

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

13. Emotion
Photo by Ed Yourdon [link]

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

15. Emotion
Rapid triggering
Reflexive responses
Sensing ≠ comprehension

16. Who cares?
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17. A premise
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Emotion management* =
The key to leadership
*Management ≠ suppression

18. Photo courtesy University of Wisconsin [link]
Emotional style

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

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

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

22. A caveat
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23. A caveat
“A map is not the territory it represents.”
~ Alford Korzybski

24. 6 dimensions
Attention
Context-sensitivity
Outlook
Recovery time (Resilience)
Self-awareness
Social intuition

25. Photo by Philip Bird [link]
Attention

26. Attention
Sharpness & clarity of focus
(Ability to avoid distractions)
Photo by Philip Bird [link]

27. Attention
Prefrontal cortex boosts & dampens signals
Also attunes to external data
Photo by Philip Bird [link]

28. Attention
•---------------------------------------------------------•
Unfocused, may be Intensely focused,
easily distracted or may lose awareness
overly impulsive or lack spontaneity
Photo by Philip Bird [link]

29. Photo by Vincent Lock [link]
Context-
sensitivity

30. Context-
Ability to discern differences in social
environments & regulate responses accordingly
sensitivity
Photo by Vincent Lock [link]

31. Context-
Hippocampus activity
Connections between PFC & hippocampus
sensitivity
Photo by Vincent Lock [link]

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

33. Photo by Ivan Walsh [link]
Outlook

34. Outlook
Ability to sustain positive emotion
Photo by Ivan Walsh [link]

35. Outlook
Reward circuit = PFC & nucleus accumbens
Photo by Ivan Walsh [link]

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

37. Photo by Eric Richardson [link]
Recovery time

38. Recovery time
Speed of recovery from adverse experiences
Photo by Eric Richardson [link]

39. Recovery time
Prefrontal cortex activity
Connections between PFC & amygdala
Photo by Eric Richardson [link]

40. 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]

41. Photo by Seattle Yoga News [link]
Self-awareness

42. Self-awareness
Ability to perceive physical aspects of emotion
Photo by Seattle Yoga News [link]

43. Self-awareness
Insula activity
Photo by Seattle Yoga News [link]

44. 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]

45. Photo by Ed Yourdon [link]
Social intuition

46. Social intuition
Ability to sense others’ emotional responses
Photo by Ed Yourdon [link]

47. Social intuition
Fusiform gyrus activity
Amygdala activity
Photo by Ed Yourdon [link]

48. Social intuition
•---------------------------------------------------------•
Puzzled by others’ Highly intuitive, may
responses, socially be overly sensitive to
obtuse or insensitive others’ responses
Photo by Ed Yourdon [link]

49. Emotion
Photo by Tania Cataldo [link]
management

50. Emotion
Management ≠ suppression
management

51. Emotion
Reframing
Self-soothing
Talking about feelings
management

52. Reframing
Photo by Rodrigo Baptista [link]

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

54. Reframing
The meanings we assign  Emotional response
Re-interpret a situation  Manage our emotions
Our mental models shape our experiences

55. Self-soothing
Photo by Amanda Patsopoulou [link]

56. Self-soothing
Physiological modification
Active steps to change our emotional state

57. Self-soothing
Response modification
Active choice in how we express emotion

58. Self-soothing
Deeper, slower breaths
Speak more slowly & monitor tone
Sense our non-verbals & body language
Shift focus of our attention

59. Talking about
Photo by Garry Knight [link]
feelings

60. Talking about
feelings
Affect labeling
Amygdala
Talking disrupts negative emotion
Talking about emotion > Thinking about emotion

61. Building capacity
(aka)

62. Getting MESSy
Photo by Paul Colley [link]

63. Getting MESSy
Mindfulness
Exercise
Sleep hygiene
Stress reduction

64. Mindfulness
Photo by Strevo [link]

65. Mindfulness
Non-judgmental
awareness
& acceptance
of experience

66. Mindfulness
Daniel Siegel
Openness
Observation
Objectivity

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

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

69. Mindfulness
Meditation
Journaling
Time in nature
Regular reflective practice

70. 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

71. Exercise
Photo by Gregor Winter [link]

72. Exercise
Emotions are physiological experiences
Mind/body integration ≠ hippie bullshit

73. Sleep hygiene
Photo by Drriss & Marrionn [link]

74. Sleep hygiene
Being prepared then: having the answer
Being prepared now: being at your best

75. Stress reduction
Photo by Sara V. [link]

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

77. To sum up
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Consider your emotional style
What’s working for you? What’s not?
Build management capacity (Get MESSy)

78. For next time…
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79. Happiness
Photo by Kim Faires [link]

80. Two exercises
Photo by Kim Faires [link]

81. Photo by dotmatchbox [link]
Activity-Fit
Diagnostic

82. Activity-Fit
12 questions
Same as in Lyubomirsky (but easier to score)
Photo by dotmatchbox [link]
Diagnostic

83. Photo by Basti Hirsch [link]
VIA Survey

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