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build emotional intelligence

Develop Emotional Intelligence with Mindfulness

develop emotional intelligence

Develop Emotional Intelligence with Mindfulness Practices

Leaders, trainers and executive coaches can develop emotional intelligence in themselves and others with mindfulness practices. Dawa Tarchin Phillips describes how in this video clip.

Develop Emotional Intelligence: Start with Self-Management

Mindfulness as a tool for self-management is a topic Phillips explores in his article, “Take the Lead in Reducing Workplace Stress.” He suggests five steps for using mindfulness to manage yourself when you’re under stress.

Notice your reaction to a specific “trigger” situation

What caused that rush of adrenaline or stress? What conditions led to that moment? Recognizing the triggers of stress can help you prepare to deal with them more effectively the next time they arise.

First become aware, then manage

Pay attention to how you feel physically and emotionally when you are in a stressful situation. The first step to managing your self is to be aware of yourself and your reactions.

Stay in the moment

Pay attention to whatever is happening in the moment rather than rehashing stressful situations from the past. If the moment presents a problem, focus on finding creative solutions to that problem.

Learn to meditate

Meditation helps calm the mind and increases the ability to focus. It also helps you be able to move between mental tasks more deliberately and with greater ease.

Breathe

Taking a few deep breaths during a stressful situation will bring oxygen to your brain and clarify your thinking. Try this: Breathe in and count one…then breathe out and count one. Breathe in and count two…then breathe out and count two. Breathe in and count three…then breathe out. Repeat. If you can, place your hands on your abdomen or chest to feel the rise and settling of each breath.

Develop Emotional Intelligence with Mindfulness

Gain insight into ways you can develop emotional intelligence in your organization through self-awareness, social awareness, self-management, and relationship management. Dawa Tarchin Phillips will discuss each of these areas further in his upcoming webcast series, Mindful Leadership Breakthrough System.

The live webcast series is developed and hosted by Phillips, a mindful leadership expert, author, coach and classically trained senior meditation teacher. His business acumen and deep understanding of meditation techniques and mind training allow him to deliver a unique coaching program to address challenges facing 21st century leaders. Each webcast includes a Q&A with Phillips.

Develop emotional intelligence through mindfulness with these live webcasts:

Dealing with Workplace Stress: How it Impacts Performance, Culture and the Bottom Line

The Mindfulness and Emotional Intelligence Connection

Patience in Business: How to Overcome Doubts, Worry and Negativity

Beyond Habit: How to Change Habits that Limit Leaders

Managing Change: First, Understand and Manage Yourself

Dealing with Failure and Setbacks Mindfully: How to Move Through Struggles like a True Champion

Mindful Decision Making Under Pressure: Using the Power of Presence to Achieve Success from the Inside Out
brainpower

How the Brain Can Boost Your Emotional Intelligence

How the brain can boost your emotional intelligence

Understand Brain Science, Boost Your Emotional Intelligence

Many people think “you can’t teach an old dog new tricks,” but not Daniel Goleman and Daniel Siegel. They understand the brain science, which shows we can all grow new pathways in our brain that support our emotional intelligence and Mindsight. That science explains the mechanism of neuroplasticity – lasting change to the brain. During the Brainpower webcast series, Dr. Goleman and Dr. Siegel describe concrete ways leaders can grow their own brains AND help their employees build their capacity for emotional intelligence and Mindsight.

How to Develop a Connected Brain

A key to emotional intelligence and Mindsight is having a connected brain, where different parts of the brain communicate well with each other. How do you make a more connected brain?

Dr. Siegel explained,

“Here are the steps to making a more connected brain. You grow new connections between neurons with synaptogenesis and synapse modulation. You grow new neurons, at least in the hippocampus. Myelinogenesis is the creation of myelin. Myelin when it’s laid down, allows the action potential. This means that the ions flowing in and out go 100 times faster and the resting period, the refracting period between firings, is 30 times shorter. So 30 times 100 is 3,000. So with myelin, you’re 3,000 times faster and more coordinated and balanced.

So, how do you build myelin? Dan’s insightful book, Focus, talks about the key: focus of attention. The way I think about it is this: Where attention goes, neurofiring flows, and neuro connection grows. Where attention goes – how I use my mind to focus attention – gets neurons to fire and where neurons fire, they grow and rewire. I use the acronym SNAGS: Stimulate Neural Activation and Growth. One of the main things to SNAG a brain is the focus of attention. But the context in which that happens, trust, actually helps you promote more growth. There’s a social engagement system that’s turned on when you get trust going. As a leader, that’s the way you can help promote neuroplasticity. Learning and unlearning and deep practice in skill building – this is all stuff that builds myelin.”

CEO of the Mind and the Mind’s Radar

Dr. Goleman responded to Dr. Siegel’s comments focusing in on two parts of the brain that play an active role in emotional intelligence. Dr. Goleman said,

“I want to hone in on the prefrontal area of the brain. This is the part of the brain that’s really the brain’s executive, the CEO of the mind. It focuses attention, can help us integrate, plan, make decision, process information, strategize, learn, pursue goals. The prefrontal area should be the boss of the brain and is in our best moments. The amygdala, however, is at the bottom of a kind of spiral of emotional centers in the brain. The amygdala is the radar for threat in the brain; it’s the trigger for strong negative emotional responses. When the amygdala looks around, it’s asking: am I safe? Is there a threat? And if the amygdala thinks there is a threat, it can take over the prefrontal cortex in what I call an amygdala hijack and in the hijack, several things are going on.”

Three Signs of an Amygdala Hijack

Dr. Goleman explained, “First of all, there are three signs of a hijack. One is that you have a really strong emotional reaction. It might be anger, or fear, or going numb. It’s something that doesn’t help in the situation. The second is that it’s very sudden. It kind of takes you over. You’re surprised by it. Third is that it leads you to do something that doesn’t work, that’s inappropriate.”

What Happens During an Amygdala Hijack

Dr. Goleman continued, “In a leader, an amygdala hijack is never helpful. The mind state during a hijack, as shown by the research of Joseph LeDoux at New York University, tends to be very childish. The logic of the amygdala is that of a child, that of poetry, art, myth. Anything is possible. It’s a very fuzzy logic. It’s not the logic of the prefrontal cortex.

Attention also fixates on the threat. That was great in evolution because we needed to see what was rustling in the bushes. But, today the amygdala responds to complex social realities, symbolic realities. Feelings such as ‘I’m not being treated fairly’ can cascade in the body a whole flood of reactions. Also, memory reshuffles so what is salient to what we think the perceived threat is, is what we most easily remember. This leads us to rely on over-learned response. During an amygdala hijack, our responses are rigid. We do what comes to us most easily, which is what we’ve practiced the most. It might be something very immature such as ‘I’d like to hit this guy.’”

Managing an Amygdala Hijack

Dr. Goleman offered tips on how to manage a hijack.

“There are many ways to manage a hijack, but here’s one approach. First, pause whenever you sense it’s coming on or are in the midst of it. You may not realize because it can happen so suddenly. We need to collect ourselves, pause. Mindfulness is very helpful here. Dan also mentioned something in another webcast that’s really helpful here. ‘Name it to tame it.’ If you can say, ‘Oh, I’m having that reaction,’ you already are doing something neutrally with your mind. You are deactivating the amygdala and energizing the prefrontal cortex. It shifts the ratio of power.

A third thing you can do is calm down. Focus on your breath. Or, if it’s possible, take a break. John Gottman at University of Washington, who studies marital arguments, which are really mutual emotional hijacks, recommends that a couple take 20 minutes out. He says it takes about that long to calm down from the hijack. Then you can come back and talk things over.

The fourth step is repeat as needed. This takes advantage of the neuroplasticity that Dan is talking about. What we’re trying to do is develop a new way of reacting to those triggers.”

How to Help Others Build Their Brainpower

Dr. Siegel described concrete ways to help others build their brains. He said,

“These are ways as a leader you can help promote neuroplasticity. You can have relationships that build trust. You can create a culture with a lot of strength and integrity and intention that encourages the people working in your organization to get good sleep. Sleep is the greatest thing for neuroplasticity. We’re now beginning to understand that sleep helps clean away the toxins that are inevitably produced during the waking state. So, people who are sleep deprived are accumulating toxins. They don’t pay attention as well, they can’t remember as much, they’re irritable. The brain does not consolidate learning when it is sleep deprived. Nutrition. People need to be eating well. Aerobic exercise, keeping active, humor. Some studies suggest that humor actually helps promote brain growth. Novelty, having new things go on and the close paying of attention. All of these things help promote building a connected brain.”

“At drdansiegel.com, we’ve had a lot of people download a simple practice called ‘The Wheel of Awareness.’ It takes about 25 minutes. The results have been absolutely fascinating. I’ve collected and recorded responses from over 10,000 people who I’ve given this to in person. You can actually integrate consciousness to promote self-monitoring and self-modulation. That is, you can modulate your internal state through this very simple practice. What you’re doing basically is distinguishing the knowing from the known of consciousness and in doing that, you’re giving a huge amount of power for choice and change. This is exactly what we as leaders want to do is to provide the people we work with the opportunity to actually create more integration in their life.”

leadership development

Brainpower: Mindsight and Emotional Intelligence in Leadership is a collection of four streaming videos with Daniel Goleman and Daniel Siegel. This series provides leaders, executive coaches, management consultants, and HR professionals with a science basis for their leadership development work. The video content is a recording of Dr. Goleman and Dr. Siegel’s live webcast series broadcast in February 2016.

Ep 162: Thriving on Change: Improving natural abilities for focus and attention

Welcome to the More Than Sound podcast. 

ThrivingOnChange-Square

In this episode…

Daniel Goleman talks with Elad Levinson, leadership coach and organizational consultant, about how mindfulness training can help leaders improve on their natural abilities for focus and attention.

This conversation is an excerpt from Thriving on Change: The Evolving Leader’s Toolkit, a Praxis You online course available at morethansound.net that teaches leaders how to respond expertly to uncertainty and conflict in their work.

Effective leaders are focused leaders.

“If you want to be focused, if you want to be effective, you can’t just let any old whim or whatever that comes along,” said Daniel Goleman. “You need to make some choices.  And the choices are internal. And in order to make that choice, you need to know what’s going on inside me now. Is this where I want to be or can I be somewhere better? That act is called mindfulness. Noticing what’s going on within you and using that information to manage yourself better, because self-management starts with self-awareness. And mindfulness is the toolkit for that.” 

About Thriving on Change: The Evolving Leader’s Toolkit

Thriving on Change integrates the necessary proven-effective skills, tools, and practices to ensure leaders expertly respond to uncertainty, conflict, and inevitable distraction. Unlike other leadership development courses, this program is delivered in bite-size chunks, designed to enlist all of your learning faculties. And because we all learn differently, each course offers a balance of:

  • video
  • audio
  • animation
  • self-assessments
  • discussion forums
  • downloadable practices
  • personal reflection
  • reading on your own time.

 

How to Cultivate Your Own Creative Career

career

Source: startupstockphotos.com/pexels.com/CC0 license

More and more people whose likelihood depends on being creative and innovative continually are working for themselves. They’re freelancers, they’re consultants, they’re independent. But many can spend much of their time doing anything but creative work: drumming up new prospects, carving out time for administrative work, or getting up to speed on new projects. Freelancers also lack resources that their colleagues with traditional jobs may take for granted: team support, project managers, tech assistance, or training opportunities, to name a few.

Daniel Goleman spoke with Teresa Amabile in his Leadership: A Master Class video series about practical ways to cultivate your own successful creative career.

Skill Development

Pay attention to your skill development. Keeping your skills sharp is an important piece of creativity. Learning new things in your own area of expertise as well as outside of your strengths can spark new associations that lead to fresh ideas.

Get a Different Perspective

Engage with people who have different perspectives, or who come from different fields. That’s going to fertilize your creative thinking. Working with people who see things differently can also sharpen your problem solving skills by seeing new perspectives on challenges or tasks, forcing yourself to break out of mental habits.

Stay Motivated

Pay attention to your motivation. Try to feel excited about what you’re doing. If you find that your work is getting stale, look for new projects, new people to work with, or new things to do.

Small Wins

Focus on your daily progress. It’s easy to feel like you’re falling behind on our to-do list given a typical freelancer’s workload. That’s why it’s important to keep sight on your accomplishments – no matter how small they may seem. Keep a daily diary. Take two or three minutes at the end of the day to jot down what things you actually got done that day that moved things forward for you in projects that you care about. Maybe it’s something that you didn’t plan on getting done that day. But if it’s meaningful, if you can see your way learning, getting somewhere, doing something that matters to you or to people that you care about, keep track of it. Look back on your record of the progress that you’ve made and the enjoyment that you found in your work.

Become Aware of Obstacles

Take note of obstacles you encounter. Include mental blocks or moods. Find ways of overcoming them. Make a plan for the next day to build on the progress that you experienced the day before to refocus on your goals.

Learn More

Maximize your creative potential with proven-effective practices by Teresa Amabile, director of research in the Entrepreneurial Management Unit at Harvard Business School.  Her insights are available in the following resources:

The Executive Edge: An Insider’s Guide to Outstanding Leadership examines the best practices of top-performing executives. It offers practical guidance for developing the distinguishing competencies that make a leader outstanding.

Leadership: A Master Class Training Guide offers more than nine hours of research findings, case studies and valuable industry expertise through in-depth interviews with respected leaders in executive management, leadership development, organizational research, workplace psychology, innovation, negotiation and senior hiring. Each module in the guide offers individual and group exercises, self-assessments, discussion guides, review of major points, and key actionable takeaway plans.

Create to Innovate details the latest research behind creativity and innovation and how leaders can drive these critical factors in any organization by creating and growing positive inner work lives for employees.