This is a condensed slide deck from the third class of my Spring 2016 section of The Art of Self-Coaching at the Stanford Graduate School of Business.

1. The art of
Photo by Seth Anderson [link]
self-coaching
Ed Batista
CLASS 3: EMOTION

2. Class 3
Photo by Yuya Salto [link]

3. Emotion
Photo by Yuya Salto [link]

4. Emotion 15 mins
An exercise 35 mins
Emotion management 20 mins
A conversation 25 mins
For next time… 5 mins
Agenda
Photo by Theresa Thompson [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
Uncontrolled 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 State
“Discriminant hedonic amplifiers”
Boost signals in our mental landscape
This is why…

11. Emotions are
attention magnets
Photo by Garrett Mace [link]

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. Photo courtesy University of Wisconsin [link]
Emotional style

17. Emotional style
Richard Davidson, Univ. of Wisconsin
What is the neurological basis for emotion?

18. Emotional style
Prefrontal cortex involved in emotion
Emotions tied to specific neural pathways

19. Emotional style
6 dimensions of emotional style
Rooted in measurable neurological activity

20. A caveat
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21. A caveat
“A map is not the territory it represents.”
~Alford Korzybski

22. Another caveat
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23. It depends…
Photo by Sutha Kamal [link]

24. Photo by Jeff Belmonte [link]
An exercise
Locate yourself on each dimension
Pick the tercile you identify with

25. Photo by Horia Varlan [link]
An exercise
If you identify with the right
tercile, go there 

26. An exercise
If you identify with the left
 tercile, go there

27. An exercise
If you identify with the middle, go there

28. Photo by Philip Bird [link]
Attention

29. Attention
Sharpness & clarity of focus
Ability to avoid distraction
Photo by Philip Bird [link]

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

31. Attention
•---------------------------------------------------------•
Unfocused, may be Hyper-focused,
easily distracted or may lose awareness
impulsive or lack spontaneity

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

33. Context-
Discern differences in social environments
Regulate responses accordingly
sensitivity
Photo by Vincent Lock [link]

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

35. Context-
•---------------------------------------------------------•
Difficulty discerning Highly sensitive to
social differences & minute differences in
acting accordingly social environment
sensitivity

36. Photo by Ivan Walsh [link]
Outlook

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

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

39. Outlook
•---------------------------------------------------------•
Highly pessimistic, Highly optimistic,
difficulty sustaining may be resistant to
positive feelings negative data

40. Photo by Eric Richardson [link]
Recovery time

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

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

43. Recovery time
•---------------------------------------------------------•
Fast to recover, may Slow to recover,
fail to register or may feel defeated
learn from setbacks by minor setbacks

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

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

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

47. Self-awareness
•---------------------------------------------------------•
Out of touch with Hyper-aware, may be
physical cues that distracted by physical
accompany emotion cues & emotions

48. Photo by Ed Yourdon [link]
Social intuition

49. Social intuition
Sense others’ emotional responses
Photo by Ed Yourdon [link]

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

51. Social intuition
•---------------------------------------------------------•
Puzzled by others’ Highly intuitive, may
responses, socially be overly sensitive to
obtuse or insensitive others’ responses

52. Photo by Don-Pixel [link]
Find your partner
again

53. Discuss with
What happened?
What did you learn?
your partner

54. Find your Persl.
partner
Photo by Pedro Ribiero Simoes [link]

55. A premise
Emotion management is
an essential leadership skill
Photo by Garry Knight [link]

56. Emotion
Photo by Tania Cataldo [link]
management

57. Emotion
Management ≠ suppression
management

58. Emotion
Reframing
Self-soothing
Talking about feelings
management

59. Reframing
Photo by Rodrigo Baptista [link]

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

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

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

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

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

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

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

67. Talking about
feelings
Affect labeling
Disrupts negative emotion
Talking about emotion > Thinking about emotion

68. Building capacity
(aka)

69. Getting MESSy
Photo by Paul Colley [link]

70. Getting MESSy
Mindfulness
Exercise
Sleep hygiene
Stress reduction

71. Mindfulness
Photo by Strevo [link]

72. Mindfulness
Non-judgmental
awareness
& acceptance
of experience

73. Mindfulness
Daniel Siegel, UCLA
Openness
Observation
Objectivity

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

75. Mindfulness

76. Mindfulness
Meditation
A workout, not a break
A few minutes with regular practice

77. Mindfulness
Meditation
Journaling, exercise, time in nature
Any regular activity that promotes reflection

78. Mindfulness
Practical steps
Meditate for 1 minute a day
Regular practice > length of session
3 bullet points each morning or evening
and…

79. Mindfulness
Spend 1 hour a week
in a natural environment

80. Exercise
Photo by Gregor Winter [link]

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

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

83. Sleep hygiene
Being prepared then = having the answer
Being prepared now = being at your best

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

85. Stress reduction
Plug leaks
Boundaries, not balance

86. A coaching
We’ve covered a lot of material
How is it relevant to you?
Reflect
conversation

87. A coaching
With your partner…
Two coaching conversations
A coaches B, then B coaches A
conversation

88. A coaching
What practices help me manage emotions?
What would I like to try?
or anything else
conversation

89. 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)

90. For next time…
Photo by Kim Faires [link]

91. Happiness
Photo by Kim Faires [link]

92. Two exercises
Photo by Kim Faires [link]

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

94. Activity-Fit
Same as in Lyubomirsky (but easier to score)
Complete after reading Lyubomirsky
Diagnostic

95. Photo by Basti Hirsch [link]
VIA Survey

96. VIA Survey
Link on Canvas
120 questions, 20 mins
Be honest with yourself