EMOTIONAL REGULATION_EMOTIONAL REGULATION

EMOTIONAL REGULATION_EMOTIONAL REGULATION

1. DEVELOPING EMOTIONAL INTELLIGENCE )

2. TOPICS COVERED SELF-AWARENESS EMOTIONAL AWARENESS EMOTIONAL SKILLS EMOTIONAL INTELLIGENCE COPING WITH EMOTIONS AND EMOTIONAL REGULATION

3. INTRODUCTION

4. Cracking the Physical Code: Uncovering the Concerns that Truly Matter Physical symptoms Headaches Stomachaches/ intestinal issues Fatigue Frequent illness Changes in appetite/sleep Lack of sleep

5. Cracking the Emotional Code: Uncovering the Concerns that Truly Matter Emotional symptoms Helplessness Cynicism Decreased satisfaction Feeling detached or alone in the world Loss of motivation. Irritability Mood swings Impulsive decisions Stress and anxiety

6. Cracking the Behavioural Code: Uncovering the Concerns that Truly Matter Behavioural signs Reduced performance in everyday tasks Withdrawal or isolation Procrastination Outbursts Using substances to cope Inability to communicate Overthinking Inability to communicate Burnout Relationship difficulties Stress and anxiety

7. Unraveling the Cognitive Knots that Demand Immediate Attention Overthinking Impulsive decisions Relationship difficulties Racing thoughts Unpleasant mental images Memory lapse Sense of failure or self-doubt

8. CASE STUDY 1: Group work From the narrative below, try to identify the concerns: “A student comes up to you and says that they are overwhelmed, they have lost their motivation. They find themselves phasing out of conversations and not being able to eat. They say that sleep is hard to come by to them and they have frequent headaches.”

9. LISTENING TO YOUR BODY Every emotions has a bodily sensation attached to it Identify Observe how it escalates Work on each step

10. RELAXATION TECHNIQUES AND SOMATIC WORK Relaxation techniques are aimed at giving a rest to your overworking bodies. They promote mental relaxation also JPMR- https://www.youtube.com/watch?v=ihO02wUzgkc&t=14s&ab_channel=MarkConnelly Body squeezing

11. Be kind to your body Listen to your body Breathing techniques: Deep Breathing with longer exhale- Inhale-Hold-Exhale Shape Breathing Box breathing Palm breathing

12. 3. Grounding your senses

13. Body awareness Knowing your needs Knowing your priorities Having realistic expectations Different approach to handle logical and illogical issues Medical and psychological resources handy AVOID whatsapp university and social media panic CARE FOR SELF

14. Take time out! Importance of taking a break- increases productivity and mental stability Mindful time out Do an activity that helps you wind down: Shower (Hot or cold, whichever you prefer) 5 min intense cardio Cook/ order you favorite food Soak your feet in warm water Exercise/physical activity

15. EXAMPLE: Your manager held you responsible for something you did not do. You are overwhelmed and wish to resign from your position. Using this example, let's do this activity CIRCLE OF CONTROL ACTIVITY THINGS OUTSIDE MY CONTROL THINGS UNDER MY CONTROL

16. CASE STUDY 2: GROUP WORK From the narrative below, try to identify the concerns and what all strategies will you suggest? “A student comes up to you and says that they are overwhelmed, they have lost their motivation. They find themselves phasing out of conversations and not being able to eat. They say that sleep is hard to come by to them and they have frequent headaches. They say they are irritable and reactive at the slightest of inconvenience. This all started 3 months ago when they did not get the promotion they feel they deserved”

17. ACKNOWLEDGE YOUR STRENGTHS Make a list of 3 strengths right now. Ask yourself- what am I good at? What makes me stand out from others? What am I interested and motivated to do? EX: I am helpful, I am good, I am funny. I am a good employee/brother/daughter/person Expand the list to 10 qualities

18. MANAGING EXPECTATIONS Who are you expecting it from? What is the reason behind the expectation? Can they do it? Do they know how? Are they this was with only you? Or with others as well?

19. Where is it coming from? sources and triggers Identify the source/trigger to be able to deal with it better Sources of stress: everyday hassles (Workplace, relationship issues), traumatic events (Death of a loved one, break up), life transitions (moving out, going to college) and others. Triggers of anxiety- Irrational Fears (Animals, Injury, Death), Unpredictability, Uncontrollability, outcomes, failure, past experiences

20. How to deal? Delegate Manage time effectively Communication (loved ones, colleague, friend, manager) Seek professional help

21. HOLDING YOURSELF AND PEOPLE ACCOUNTABLE For what and why? What do you feel? Express your feelings Keep an open mind Express your feelings: I feel _________ I believe _______ In my Opinion ___________

22. ACTIVITY One of your team members/colleagues is asking for a favour that you can’t comply with. How will you say no? What language will you use? How did you handle it before? What you said? What you did?

23. ART THERAPY: THE OPEN HEART

24. THOUGHT WORK AUTOMATIC THOUGHTS INTERMEDIARY THOUGHTS CORE BELIEFS

25. CASE STUDY 3: GROUP WORK From the narrative below, try to identify the automatic thoughts and core beliefs “A student comes up to you and says that they are overwhelmed, they have lost their motivation. They find themselves phasing out of conversations and not being able to eat. They say that sleep is hard to come by to them and they have frequent headaches. They say they are irritable and reactive at the slightest of inconvenience. This all started 3 months ago when they did not get the promotion they feel they deserved. They say that they will never get a promotion and they feel like somebody will always be better than them”

26. “It is not about managing or controlling your emotions, it is about managing your reactions towards your emotions.” - Anonymous

27. THANK YOU!