mindfulness-based emotional intelligence for leaders

Transcription

1 mindfulness-based emotional intelligence for leaders

2 Dyad What do you aspire to in your work? What are some challenges in your work?

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5 Agreements

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7 SIY Mindfulness Emotional Intelligence Leadership Science

8 SELF-AWARENESS EMOTIONAL AWARENESS PUTTING IT INTO PRACTICE

9 SELF-AWARENESS EMOTIONAL AWARENESS PUTTING IT INTO PRACTICE

10 EMOTIONAL INTELLIGENCE The ability to monitor one s own and others feelings and emotions, to discriminate among them and to use this information to guide one's thinking and actions. Salovey and Mayer, 1990

11 ! Self- Awareness! Self- Regulation! Motivation! Empathy! Social Skills

12 Stellar Performance

13 Stellar Tech Workers Achievement drive & standards Influence Conceptual Thinking Analytical Ability Initiative Self-Confidence

14 Stellar Tech Workers! Achievement drive & standards! Influence! Conceptual Thinking! Analytical Ability! Initiative EQ 4/6 IQ 2/6! Self-Confidence

15 Outstanding Leadership

16 Discussion What are the qualities you have observed in outstanding leaders?

17 Happiness

18 Right (RPFC) Left (LPFC) A deep sense of flourishing that arises from an exceptionally healthy mind not a mere pleasurable feeling, a fleeting emotion, or a mood, but an optimal state of being.

19 Self-awareness is a neutral mode that maintains self-reflectiveness even in the midst of turbulent emotions. Daniel Goleman, Emotional Intelligence Mindfulness is paying attention, in a particular way, on purpose, in the present moment, non-judgmentally. Jon Kabat-Zinn, Full Catastrophe Living

20 ... paying attention on purpose, in the present moment, non-judgmentally Jon Kabat-Zinn

21 A radical shift in the way in which we attend to experience

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23 Evidence-based benefits of mindfulness training Enhanced self-awareness Cognitive flexibility Emotion regulation Decreased stress and anxiety Enhanced focus Greater insight and innovation Increased working memory and attention Clearer perception and cognition Better decision making Empathy and compassion Better overall health and well being

24 Meditation refers to a family of mental training practices that are designed to familiarize the practitioner with specific types of mental processes. Brefczynski-Lewis, 2007

25 Attention Taking possession by the mind, in clear and vivid form, William James Metaattention Attention of attention, the ability to know your attention has wandered

26 Mind = Snow Globe Calmness Clarity Happiness

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28 Mindfulness%Practice%Process% Intention% Reduce%stress% Focus%more% being% Follow% Breath% Attention%is % Focused% Open% Calm% Attitude:%self@ critical%or% accepting?% Regain% Attentional% Focus% Distraction% Attention%is % Ruminating%% Worrying% Fantasizing%

29 Sit like a majestic mountain Sogyal Rinpoche

30 Attention Training

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32 Reflections & Questions

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34 London

35 Increased cortical thickness (Lazar et al., 2005)

36 Pre- Frontal Cortex Amygdala

37 # hrs. mindfulness meditation Emotional Reactivity (Amygdala) (Brefczynski-Lewis, J.A. et al. 2007)

38 Attention (Slagter, Davidson, et al 2007)

39 Less emotional exhaustion, greater job satisfaction. (Hulsheger et al., 2012) Psoriasis heals faster (Jon Kabat-Zin et al., 2012) Improve visuospatial processing, working memory, and executive function (Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P., 2010) Increase Immunity (Davidson, Kabat-Zinn, et al 2003)

40 SELF-AWARENESS EMOTIONAL AWARENESS PUTTING IT INTO PRACTICE

41 Emotional awareness

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43 (Nummenmaa et al.2013)

44 (Bechara et al., Science 1997)

45 50 Have a hunch 80 Figured it out 10 Palms sweat & behavior changes

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49 Reflections and Questions

50 Journaling

51 What I value is

52 What annoys me is

53 What supports me to be my best is...

54 What I aspire to is

55 Reflections and Questions

56 Benefits of Journaling Laid-off professionals journaling about their feelings for five days found new jobs at a much higher rate - 68% vs. 27%. (Buhrfeind & Pennebaker, 1994) 49 college students, two minutes journaling on two consecutive days improved mood and wellbeing. (University of Missouri, 2009)

57 SELF-AWARENESS EMOTIONAL AWARENESS PUTTING IT INTO PRACTICE

58 Self-Regulation

59 Compulsion Choice

60 Self-regulation the process of managing one s internal states, impulses, and resources (Daniel Goleman, Emotional Intelligence)

61 !"#$%##&'()*+,+('-&.' /#(01&(#2'$3#/#'4('-'(0-5#6' 7&'$3-$'(0-5#',4#('1+/' 8/##.1*'-&.'1+/'01%#/'$1' 5311(#'1+/'/#(01&(#6'7&' 1+/'/#(01&(#',4#('1+/' 9/1%$3'-&.'1+/' 3-004&#((6:'!"#$%&'(&)*#+'

62 It s NOT Avoiding Denying Suppressing

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64 how to respond to triggers?

65 Neural Model of Emotion Regulation Regulatory Systems regulation +/- Affective state Fear, anxiety, arousal emotion Threat

66 Hijack!"#$"%&'()* +%"'#,* Amygdala

67 body Shallow breathing, rapid heartbeat, sick to the stomach emotions Flight-or-fight response: deer in headlights or emotional outburst thoughts Feeling like a victim, blaming and judgmental, difficulty paying attention

68 ! Stop! Breathe! Notice! Reflect! Respond

69 trigger* reac>on* reac>on* layers*of** feeling* underlying* feeling* She*tells*me*I*did* something*wrong* Flash*of*anger,** defensive* No'I'didn t ' Blaming** She'is'impossible! ' Weak,*sick*to*stomach* Vulnerability,*selfIdoubt* STOP** BREATHE* NOTICE* NOTICE* NOTICE* REFLECT* RESPOND*

70 SBNRR

71 Mindful Conversation

72 A talks and B listens B loops back. A gives feedback. Iterate until A is satisfied. Switch roles Something that came up during one of the previous exercises Describe a time when you overcame obstacles to be very successful/happy Anything else you want to talk about

73 Brainstorm

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