How do you manage

your emotions?

9 questions
Question # 1: Why is managing emotions important?
Question # 2: What emotions do we have?
Question # 3: Why do we react emotionally?
Question # 4: How do we express our emotions?
Question # 5: How do we feel different emotions in our bodies?
Question # 6: How do we express emotions on our faces?
Question # 7: Which people are most likely to experience emotions?
Question # 8: How does the way we feel influence how we do things?
Question # 9: How do we change the way we feel?

Question # 1
Why is managing
emotions important?

The best and most beautiful things

in the world cannot be seen or even
touched. They must be felt with the
heart.
Helen Keller

https://www.goodreads.com/quotes/tag/emotions

Helping children manage their emotions

lowers stress hormones and
releases feel good hormones in
children and carers.
http://www.kidsmatter.edu.au/sites/default/files/public/KMC_201205-03_coping-skills-for-emotions.pdf

Self awareness requires being able to

recognize ones feelings in the context of
others and knowing what to do and how to
respond in specific situations.
http://www.myatp.org/wp-content/uploads/2012/06/Synergy-Vol-4-Dzubak-Competence.pdf

Emotional communication regulates

interactions among co-workers, enforcing a
system of rights, obligations, and values.
http://www.sagepub.com/upm-data/32548_3.pdf

Further inspiration
http://www.slideshare.net/frankcalberg/questions-to-discover-your-values
http://www.slideshare.net/frankcalberg/values-43202941

Question # 2
What emotions do we have?

There are only two basic emotions that we

all experience: Love and fear.
All other emotions are variations of these
2 emotions.
http://www.mkprojects.com/fa_emotions.html

http://www.mkprojects.com/fa_emotions.html

Love-based emotions
Trust.
Joy.
Excitement.
Happiness.
Satisfaction.
Caring.
Compassion.
Truth.

Fear-based emotions
Sadness.
Disgust.
Guilt.
Shame.
Inadequacy.
Anger.
Depression.
Anxiety.
Control.
Confusion.
Feeling hurt.
Loneliness.

8 primary emotion dimensions

1. Trust.
2. Fear.
3. Surprise.
4. Sadness.
5. Disgust.
6. Anger.
7. Anticipation.
8. Joy.

http://www.6seconds.org/2011/06/24/plutchiks-model-of-emotions/
http://thisisindexed.com/2012/07/plutchiks-wheel-of-emotions/

High energy
Angry

Alert

Nervous

Excited

Stressed
Happy

Upset
Sad

Satisfied
Depressed

Relaxed
Fatigued

Calm

Low energy
http://hmi.ewi.utwente.nl/verslagen/capita-selecta/CS-Zimmerman-Jurrit.pdf

Further inspiration
https://www.khanacademy.org/science/macroeconomics/aggregatesupply-demand-topic/business-cycle-tutorial/v/the-business-cycle
http://www.psychpage.com/learning/library/assess/feelings.html

Question # 3
Why do people react
emotionally?

Colour causes more emotion than black

and white.
So anything with more colour in it is going
to be more emotional to look at.
http://cnx.org/content/m14358/latest/

http://www.imagebase.net/Nature/imagebase3_49

Emotions are primary elements

in social interactions.

http://www.isce.vt.edu/files/ASC%20target.pdf

Things that are personal

are emotional.

http://cnx.org/content/m14358/latest/
http://www.imagebase.net/People/cell-phone

Some things in life cause people to feel, these are called

emotional reactions. Some things in life cause people to
think, these are sometimes called logical or intellectual
reactions.
Thus life is divided between things that make you feel and
things that make you think. The question is, if someone is
feeling, does that mean that they are thinking less? It
probably does.
http://cnx.org/content/m14358/latest/

Question # 4
How do we express
our emotions?

A. Express emotions unedited

Example
Co-workers meet after work and release
feelings about the worst customers and/or
about managers.
http://www.sagepub.com/upm-data/32548_3.pdf

B. Express emotions edited

Example
Co-workers meet to share feelings about the
worst customers and/or managers but edits
anger from the tone of their voices.
http://www.sagepub.com/upm-data/32548_3.pdf

C. Suppress emotions
Example
A co-worker irritates you. You do not express
anger about your co-worker before you get
home to your family.
http://www.sagepub.com/upm-data/32548_3.pdf

D. Fabricate an emotion
Example
Two people have a disagreement. When a
photo is taken, they both smile although
they are not happy.
http://www.sagepub.com/upm-data/32548_3.pdf

E. Substitute an emotion with another emotion

Example
You are irritated by a certain rule or norm.
You profess to be excited by this rule.
http://www.sagepub.com/upm-data/32548_3.pdf

Accept your feelings, they are okay.

It is how you behave when you feel something
intensely that can become problematic.
http://www.unifamcounselling.org/__data/assets/pdf_file/0020/71318/Unifam_Resource_Sheet_1_-_Managing_Emotional_Reactions.pdf

Question # 5
How do we feel different
emotions in our bodies?

http://www.pnas.org/content/early/2013/12/26/1321664111.full.pdf

About 10 minutes into this talk, Chade Meng Tan

talks about the change from being an emotion for example being angry, to experiencing an
emotion - for example experiencing anger, and to
experiencing an emotion in the body, for
example experiencing anger in the body.
http://youtu.be/WsytsLR42m4

Question # 6
How do we express
emotions on our faces?
http://pixabay.com/en/woman-tiger-fur-predator-cat-254538/

Happiness / Joy

http://education-portal.com/academy/lesson/ekmans-six-basic-emotions-list-definitions-quiz.html#lesson

http://www.nyu.edu/content/dam/nyu/studentHealthServices/documents/PDFs/mental-health/CWS_SOS_for_Emotions_Booklet.pdf

In order for my happiness or unhappiness to

be genuinely empathic, it has to be happiness
or unhappiness about what makes the other
person happy.
http://plato.stanford.edu/entries/empathy/

Surprise

http://education-portal.com/academy/lesson/ekmans-six-basic-emotions-list-definitions-quiz.html#lesson

Anger

http://education-portal.com/academy/lesson/ekmans-six-basic-emotions-list-definitions-quiz.html#lesson

http://pixabay.com/en/angry-man-point-finger-india-angry-274175/

http://www.nyu.edu/content/dam/nyu/studentHealthServices/documents/PDFs/mental-health/CWS_SOS_for_Emotions_Booklet.pdf

Disgust

http://education-portal.com/academy/lesson/ekmans-six-basic-emotions-list-definitions-quiz.html#lesson

Sadness

http://education-portal.com/academy/lesson/ekmans-six-basic-emotions-list-definitions-quiz.html#lesson

http://www.nyu.edu/content/dam/nyu/studentHealthServices/documents/PDFs/mental-health/CWS_SOS_for_Emotions_Booklet.pdf

Fear

http://education-portal.com/academy/lesson/ekmans-six-basic-emotions-list-definitions-quiz.html#lesson

http://www.nyu.edu/content/dam/nyu/studentHealthServices/documents/PDFs/mental-health/CWS_SOS_for_Emotions_Booklet.pdf

Further inspiration
http://www.emotioneric.com/

Question # 7
Which people are most likely
to experience emotions?

http://www.gallup.com/poll/158882/singapore-ranks-least-emotional-country-world.aspx

The 10 most
emotional
societies

http://www.gallup.com/poll/158882/singapore-ranks-least-emotional-country-world.aspx

The 10 most
emotionless
societies

Question # 8
How does the way we feel
influence how we do things?

http://www.inc.com/geoffrey-james/6-emotions-that-make-customers-buy.html

All buying
decisions stem
from the
interplay of these
6 emotions

1. Greed
If I make a decision now, I will be rewarded.
2. Fear
If I don't make a decision now, I'm toast.
3. Altruism
If I make a decision now, I will help others.
4. Envy
If I don't make a decision now, my competition will win.

5. Pride
If I make a decision now, I will look smart.
6. Shame
If I don't make a decision now, I will look stupid.

Emotions such as anger, anxiety, and sadness

have the potential to distract students
learning efforts by interfering with their
ability to attend to the tasks at hand.
http://www.learner.org/courses/learningclassroom/support/05_emotions_learning.pdf

Students learn and perform more

successfully when they feel secure, happy,
and excited about the subject matter.
http://www.learner.org/courses/learningclassroom/support/05_emotions_learning.pdf

Social intelligence is both knowing

what the person is feeling and acting
effectively based on that.
http://www.npr.org/templates/story/story.php?storyId=6368484

Further inspiration
http://www.slideshare.net/frankcalberg/social-competence

Question # 9
How do we change
the way we feel?

Example

Imagine you are doing a presentation for a

group of people and getting frustrated
because a person in the group is raising his
eyebrows during your presentation.
https://hbr.org/2014/05/make-your-emotions-work-for-you-in-negotiations/

To change the way you feel, try to

focus on another person in
the group who is nodding and
smiling at you.
https://hbr.org/2014/05/make-your-emotions-work-for-you-in-negotiations/

6 other possibilities to change the way you feel

1. Reinterpret the raised eyebrows as an explanation that the
person forgot to wear his contact lenses.
2. Slow down your speaking pace.
3. Direct your frustration towards a small font size in the
presentation.
4. Apologize to the raised eyebrow man for the small font size.
5. Display a curious look rather than frowning back.
6. Smile at the man and ask him if something is wrong.
https://hbr.org/2014/05/make-your-emotions-work-for-you-in-negotiations/