Emotional Regulation Knowing Your Emotions Building Emotional Intelligence

How the Brain Works Current research shows there are two parts to the brain: The “cognitive brain” responsible for conscious and rational outward activity The “emotional brain” responsible for survival and unconscious regulation of functions within the body. For health and well-being, both “brains depend on constant integration and interaction.

What is Emotional Intelligence? Emotional Intelligence means you can: Identify and name feelings Express feelings in a productive way Assess the intensity of your feelings Manage your feelings Delay gratification Control impulses Reduce stress Know the difference between feelings and actions

A Theory About Emotions Emotions are there for a reason There are only a few basic emotions: anger, sorry, joy, surprise, fear, disgust, guilt/shame, interest All other emotions are learned and are some combination of the basic emotions Emotions come and go, like waves Emotions are self-perpetuating – “They like themselves.” Once an emotion starts, it keeps restarting itself.

Primary & Secondary Emotions Primary emotions are what happen in response to an event. We have little control over this first response. - I got a bad grade on a test, so I’m angry. - I just found out I have to move because my Dad got a job in a different city, and I’m sad. Secondary emotions follow the primary emotion. You do have some control over these. - I feel ashamed about being angry about my test, since I know I didn’t study much. - I feel angry at myself for not supporting my Dad and my family even though I don’t want to move.

Identifying Primary & Secondary Emotions Neither primary nor secondary emotions are “bad.” To work on the original problem, you need to get back to the primary emotion. An Exercise: Imagine a reaction or primary emotion that you might have to an event. Write it down on your reflection sheet. Now write down a secondary emotion or inner reaction to your thought or emotion. (guilt about feeling angry, shame about not doing well at something, anger for feeling sad)

Emotions and Your Body Your body changes with your emotions Muscles tense and relax Heart rate changes Breathing rate changes Skin temperature changes Blood pressure rises and falls Facial muscles tense – jaw clenches, teeth grind, mouth tightens Noticing your body changes, helps you identify your emotions

P.L.E.A.S.E. Since your body and mind are closely linked, and the health of one affects the health of the other, remember PLEASE: PL Treat physical illness E Eat healthy A Avoid mood-altering drugs S Sleep Well E Exercise

My Thoughts After considering this presentation, what are three ideas that your learned about emotions that can help you in your daily life? Write your answers on your reflection sheet.