Emotional Intelligence
Downing, Skip (2011), On Course: Strategies for Creating Success in
College and in Life.
Emotional
Self-awareness
Emotional Self-Management
Social Awareness
Relationship Management
http://www.youtube.com/watch?NR=1&feature=endscreen&v=M389gTnIz5g
Emotional Self-awareness
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Recognize own feelings and
how they impact thoughts and
behaviors.
Having self-confidence.
Recognizing blind spots.
http://www.youtube.com/watch?v=morCtfAgRX4
Emotional Self-Management
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Ability to handle change.
Ability to resist impulsive
thoughts and behaviors.
Ability to take initiative.
Having stick-to-itiveness.
http://www.youtube.com/watch?v=rrBNqtDG4G0
Social Awareness
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Having empathy.
Having the ability to understand
the emotional needs of others.
How you work in a group.
Relationship Management
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Ability to develop and maintain
relationships.
Ability to communicate clearly
and listen attentively.
Ability to inspire.
Ability to mange conflict.
http://www.values.com/inspirational-stories-tv-spots/66-Cafeteria
Know your emotions
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Build a vocabulary of feelings.
Be mindful of emotions as they
are happening.
Understand what is causing
your emotion.
Recognize the difference
between a feeling and resulting
action.
Identifying Stress Feelings
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Overwhelmed
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Angry
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Depressed
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Anxious
Overwhelmed
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Life is complicated, you are
spread too thin
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You may feel tightness in your
jaw, back, neck, and/or lack
sleep.
Behaviors to ward of feeling
overwhelmed
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Separate from external stressors.
Say “NO”
Exercise
Get enough sleep
List priorities and put in categories
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A: Important and Urgent Tasks
(delegate, if possible)
B: Important and Not Urgent Tasks
(delegate, if possible)
C: All unimportant Task (omit from list)
Thoughts to ward off feeling
Overwhelmed
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Elevate: Will this problem really
matter a year from now?
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Trust a positive outcome.
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Take a mental Vacation.
http://www.youtube.com/watch?v=0duuCiSYsL4&feature=related
Anger and Resentment
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Ask this question, will I benefit
from releasing my anger, or will
it cost me dearly?
Choose these behaviors to
lessen anger and resentment
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Separate. Get alone time to
regain your ability to make
rational choices.
Exercise.
Relax.
Journal.
Channel your anger into positive
action.
Shrinking anger and
resentment by thinking…
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Reframe. Look at the problem from
a different perspective.
Distract yourself. Watch a funny
movie, read an uplifting book.
Identify the hurt.
Forgive. Not necessarily because
the person deserves forgiveness, but
because letting go of the anger will
help you to move on.
Fear and Anxiety
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Gives our bodies a message
that we are in danger. FLIGHT
vs. FIGHT!
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May feel shallow breathing,
increased pulse rate, and
butterflies in the stomach.
Behaviors to lessen test
anxiety.
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Prepare thoroughly. Confidence
will decrease anxiety.
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Relax.
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Breathe deeply.
Thoughts to debunk fear and
anxiety
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Detach.
Reframe.
Visualize SUCCESS!
Assume the best.
Face the fear. FALSE
EXPECTATION APPEARING REAL.
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Develop and repeat your
affirmation.
Sadness and depression
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Loss of something we care
deeply for.
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May feel low energy, constant
fatigue, and lack of positive will
to perform meaningful tasks.
Positive Behaviors in Response to
sadness and depression
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Do something toward your goals.
Exercise.
Listen to uplifting music.
Laugh.
Breathe deeply.
Help others in need.
Journal.
Socialize with friends and loved
ones.
Positive thoughts to ward off
sadness and depression
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Dispute pessimistic beliefs.
Distract yourself.
Focus on the positive: Identify your
blessings.
Find the opportunity in the problem.
Remind your self, that “This too,
shall pass.”
Identify others who may have more
to be sad or depressed about.
http://www.values.com/inspirational-stories-tv-spots/114-Remember-When
Choose your attitude
Do you manage your emotions, or
do they manage you?
http://www.youtube.com/watch?v=gr7nPgtiGaY&feature=endscreen&NR=1
Creating Flow
What are you doing when you feel
the most happy to be alivewhen you become so absorbed
that time seems to disappear?
Believing in yourself
Nurture yourself physically.
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Eat right.
Exercise.
Avoid habits that harm your body.
Get enough sleep.
Have regular check-ups.
Play.
Believing in yourself
Nurture yourself mentally
 Use positive self-talk.
 Develop a positive affirmation.
 Read uplifting books.
 Visualize your success.
 Listen to uplifting music.
 Teach someone else.
Believing in yourself
Nurture yourself emotionally
 Treat yourself with compassion
 Feel your feelings
 Share your feeling with a friend
 Write about your feelings in your journal
 See an uplifting and inspiring movie
 Spend time with loved ones
 Listen to inspiring music
 Do something special for yourself
 Remind yourself, that strong feelings will
pass.
 Mistakes do not define who you are- there
are growth opportunities.
http://www.youtube.com/watch?v=G47FHWgl5O4