NEPAL ADMINISTRATIVE STAFF COLLEGE Kamal Nayan Pradhan / NASC Managing emotions Kamal Nayan Pradhan / NASC 2/15/2019 Managing Emotions Ma EVALUATION CRITERIA - 2070 1

What makes a manger successful?

Success requires a positive mindset! Positive mindset includes four major psychological properties and processes: Thinking Feeling Willing Doing (behaving) Managing Emotions 2/15/2019

What is Emotion? Understood as a movement in our state of mind………excited state of mind Any kind of feeling May manifest in various forms, e.g. love, fear, anger, excitement, embarrassment, disgust, etc. Expressed or suppressed Managing Emotions 2/15/2019

Why It Matters……. All emotions have purpose and healthy role to play (big events of life – day to day life) Designed to make individual respond in particular ways – automatic and subconscious Managing Emotions 2/15/2019

some Messages Basic Emotion Emotion Message Fear “You are in danger” “You are treated unfairly” Sadness “You have lost/missed something important!” Guilt “You have done something wrong!” Joy/Happiness “You have found something important to you!” Contentment “Everything is okay! Managing Emotions 2/15/2019

NEPAL ADMINISTRATIVE STAFF COLLEGE Emotion Triangle Emotion messages get through in three different ways, through – Behaviour Emotion Urge, action Body Mind Physical sensation Thought, memories, imaginations Managing Emotions 2/15/2019 EVALUATION CRITERIA - 2070

Emotional intelligence “one's ability to manage emotions in self and others and use the emotions adaptively”

People with High EQ: are able to admit and learn from mistakes can take criticism well stay cool under pressure are able to control emotions can conduct thoughtful discussions listen at least as much as s/he talk Managing Emotions 2/15/2019

People with low EQ: often think others don’t get his point feel that being ‘liked’ is over-rated think people over-react to his/her comments or jokes Usually, others are to blame for problems on team work think s/he shouldn’t be expected to know how colleagues are feeling Managing Emotions 2/15/2019

Conflicting views on emotions Is emotion a natural human manifestation? Can we choose to feel? Emotions (like anger, love, fear, guilt, stress, etc.) are natural, spontaneous human manifestation But, You can learn to choose what or how you want to feel

Regulate Emotion Over-regulation? Under-regulation? Too much regulation makes a person dry, synthetic one – looks insensitive to oneself and others Too little regulation makes person highly predictable – vulnerable to be a victim of emotional black-mailing

Improving Emotional Intelligence NEPAL ADMINISTRATIVE STAFF COLLEGE Improving Emotional Intelligence Creating Self-awareness Recognize yourself: accept your innermost feelings Be positive: have confidence in your own ability, avoid being cynical Be true to yourself: know strengths / limitations and act accordingly Managing Emotions 2/15/2019 EVALUATION CRITERIA - 2070

Managing (Regulating) Emotions: Defer judgment; curb impulses Improving………… Managing (Regulating) Emotions: Defer judgment; curb impulses Park the problems; detach yourself Be flexible: go with the flow: do not force Manage your non-verbal communication

Striving to improve / achieve high standards Improving…….. Motivating Self: Striving to improve / achieve high standards Being committed to achieve your goals Taking the initiative and seizing opportunity Being optimistic even in difficulties

Improving…… Understanding to other’s emotions: Being sensitive towards and understanding other people Promoting the development of other people Being tuned in socially and politically (rule of game)

Self Assessment Managing Emotions 2/15/2019

Managing emotions Positive Emotions Negative Emotions Need to manage some specific types of emotions specifically to avoid negative attitude and to have positive attitude. e.g., Positive Emotions Negative Emotions Love (affection), Joy Anger , Stress (anxiety), Hurt, Guilt , Fear (shyness) Managing Emotions 2/15/2019

Managing Anger Anger is both cause and effect of attitude Manage your stress by using self-talk phrases (e.g., take it easy, relax, stay cool, maintain mutual respect, work for win-win, etc.) Use sense of humor if possible Develop empathy Get rid of the ghosts from the past Managing Emotions 2/15/2019

Stress and Anxiety Stress and anxiety push us to make necessary changes in our lives They signal when we may be in danger, and inspire us to take action to get out of danger Feelings of stress and anxiety are healthy and necessary; without them, we may not act in our own best interest. But, Excessive Stress and Anxiety is Harmful. Managing Emotions 2/15/2019

Managing Stress and Anxiety What is causing you to worry? Writing in a journal or talking to a friend Think positive or thought stopping Deep breathing Relaxation Trapping worry dragon Managing Emotions 2/15/2019

Guidelines for managing “Guilt” Accept you did something wrong, but move on Assess the damage: excuse yourself for acting inappropriately Perfection doesn’t exist in anyone Avoid belief like; I must be perfect, I must be right, and I must please others Express good intentions Motivate for positive change Managing Emotions 2/15/2019

Happiness Create happiness by using its sources: Live with integrity Feel and express gratitude Enjoy harmony Appreciate / praise yourself Enjoy simple things and give back to others Do not take life too seriously Managing Emotions 2/15/2019

Thank you Managing Emotions 2/15/2019