Clifton Molina

Books I've Read

Boosting Your Emotional Intelligence

  • — by Professor Jason M. Satterfield
  • Mar 21, 2018
  • 20/100

Of all the Great Courses audio lecture series I've listened to, Boosting Your Emotional Intelligence was the most difficult to absorb. Overall, the best parts of the lecture series were the external resources I found for emotional assessment. I wouldn't recommend this book to a friend.

my reading notes

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Lecture 1: What Is Emotional Intelligence (EQ)?

What Is Emotional Intelligence (EQ)?

 

Jason M. Satterfield - Lecturer

 

Leading Models of EQ

Goldman - Social Competency Model

Knowing your emotions

Managing your own emotions

Motivating yourself by marshalling emotions*

Recognizing and understanding other people's emotions

Managing relationships

More social, compentcy model

 

*delayed gratification, entering flow-states

 

Regulation &*

 

Integrative Ability Model (Yale)

the ability to perceive and express emotion

assimilate emotion and thought

Understand and reason with emotion

Regulate emotion in the self and others

 

Abilities/skills which can be trained

Goleman’s model breaks down into four quadrants: sef/social x recognition/regulation

Mixed Model

Array of non-cognitive capabilities, competencies, and skills that influence one's abilities to succeed in coping with environmental demands and pressures.

 

Intra-personal skills: self-awareness, sense of independence

Inter-personal skills:  empathy

Adaptability: problem-solving

Stress management

Mood tendency

Personality traits: extroversion, neuroticism

 

Inclusion of Traits imply unable to change

 

 

Three Clinical Examples

 

Patient 1: Michael, married 51 y/o father, partner in architecture firm

CBT for anger and stress, smoking cessation

Focus is on Professional Coaching

 

Patient 2: Carol, 31 y/o woman, social anxiety

 

Patient 3: Maria, widower

 

Key-Concepts

Define EQ, high/low EQ behaviors

Name 3 leading models, compare/contrast

Compare/contrast EQ & IQ, what does each predict?

 

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Lecture 2: Measuring EQ

Measuring EQ

 

Psychometrics - the science of measuring mental capacities and processes.

Chrome-box Alpha 0.7 or higher is reliable (CBA)

 

MSCEIT - 4-branch model test - ~$200 for scored report - closest to IQ test

Higher scores correlate with higher empathy, success in school (kids)

Use of Tobacco/Alcohol negatively correlated with high scores (kids)

 

Schutte Self-report EQ Test - 1988

Quick and dirty, free. Find on Google Scholar

CBA: .9

Retest reliability: .78

 

Goleman ESCI

Corresponds to 2x2 grid

12 competencies, 68 questions, 4 quadrants

CBA: 0.8

Retest: 0.5-0.7

 

EQI - 1996

133 short sentences, very seldom <-> true of me always

Correlation with extra/intro-version

Proprietary, not sure what it's actually measuring, not peer reviewed

 

http://www.eiconsortium.org/

 

Mindtools Emotional Intelligence Test

Fun, not serious

 

TMMS measures moods

CBAL: 0.82

Free

Emotional regulation

 

Core concepts

Psychometrics

3-leading eq measures and models they correspond to

 

Skill tracker

Do the Schutte or Mindtools

Self-directed research at EI Conrotium

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Lecture 3: Exploring Emotions

 

Exploring Emotions

 

 

Multi-faceted whole-body responses that involve coordinated changes in the domains of subjective experience behavior and peripheral physiology

 

Assumes

Real or imagined event

Attention to and evaluation of situation

Focus/concertation

Cognitive appraisal

Emotional response

Feedback to #1, creating a loop

 

Modal Model of Emotions 

https://www.researchgate.net/figure/The-process-model-of-emotion-regulation-Gross-Thompson-2007_fig3_273755654

http://sites.tufts.edu/emotiononthebrain/2014/10/10/dont-go-wasting-your-emotion-the-process-model-of-emotion-regulation/ 

Cognitive therapy focuses on appraisal

CBT Triangle

 

Cognitive Triangle Worksheet Feeling Thinking Doing

 

 

Are there universal emotions?

Happiness

Surprise

Saddness

Anger

Disgust

Fear 

https://www.paulekman.com/universal-facial-expressions/ 

https://www.paulekman.com/wp-content/uploads/2013/07/Universal-Facial-Expressions-Of-Emotion.pdf 

https://scholar.google.com/scholar?q=paul+ekman+universal+emotions&hl=en&as_sdt=0&as_vis=1&oi=scholart&sa=X&ved=0ahUKEwia6O-6pbzZAhXGuVkKHYr6C3wQgQMIJzAA

 

Emotional atlas

 

http://atlasofemotions.org/

The Atlas of Emotions with Dr. Paul Ekman and Dr. Eve Ekman

https://www.youtube.com/watch?v=AaDzUFL9CLE

 

Russell's circumplex model of emotion

 

Emotion classification

https://scholar.google.com/scholar?q=russell%27s+circumplex+model+of+emotion&hl=en&as_sdt=0&as_vis=1&oi=scholart&sa=X&ved=0ahUKEwjUtfSGprzZAhVGpFkKHYGQAYsQgQMIJzAA

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367156/

 

 

Russell's circumplex model of emotions [6] IV. VISUAL ELEMENTS Humans see images as a whole rather than in parts. However, images can be broken down into visual elements that have certain meanings and the ability to express emotion. Like other images, visual texture also consists of a few visual elements such as line, shape, colour and colour value. Previous research from various areas shows that these visual elements have meaning and the ability to express emotion.

 

 

PANAS

http://www.statisticssolutions.com/positive-and-negative-affect-schedule-panas/

 

https://booksite.elsevier.com/9780123745170/Chapter%203/Chapter_3_Worksheet_3.1.pdf

https://en.wikipedia.org/wiki/Positive_and_Negative_Affect_Schedule

 

Photographic Affect Meter

Quick free way to evaluate mood

http://idl.cornell.edu/projects/pam/

  

 

Core concepts

Defining emotions and their purpose

Modal model

ABCs of congitive triangle

Circumplex model

 

Skill tracker

Use Modal model to record experiences

Rate mood using circumplex

 

 

 

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Lecture 4: Embodied Emotions

Embodied Emotions

 

Interoception is a lesser-known sense that helps you understand and feel what's going on inside your body. Kids who struggle with the interoceptive sense may have trouble knowing when they feel hungry, full, hot, cold or thirsty. Having trouble with this sense can also make self-regulation a challenge.

 

From <https://www.google.com/search?rlz=1C1GGRV_enUS751US751&q=interoception&sa=X&ved=0ahUKEwjTwMrUtbzZAhWwslkKHZ6hCmMQ7xYIJigA&biw=1536&bih=779>

 

Multi-dimensional assessment of interoceptive awareness

Free 32-item survey

https://www.osher.ucsf.edu/wp-content/uploads/2012/10/maia1.pdf

https://scholar.google.com/scholar?q=multidimensional+assessment+of+interoceptive+awareness&hl=en&as_sdt=0&as_vis=1&oi=scholart&sa=X&ved=0ahUKEwjus-z9tbzZAhWywFkKHdN0DYwQgQMIJzAA

 

Proprioception (/ˌproʊprioʊˈsɛpʃən, -priə-/[1][2] PRO-pree-o-SEP-shən), from Latin proprius, meaning "one's own", "individual", and capio, capere, to take or grasp, is the sense of the relative position of one's own parts of the body and strength of effort being employed in movement.[3]

 

From <https://en.wikipedia.org/wiki/Proprioception>

 

Cannon/Bard Theory of Emotion

In the late 1920s, Walter Cannon and Philip Bard proposed their own theory in refutation of the James-Lange Theory of Emotion. According to the Cannon-Bard Theory of emotion, emotions and bodily changes do not share a cause-and-effect relationship. Rather, they occur simultaneously, following a stimulating event.

 

From <https://explorable.com/cannon-bard-theory-of-emotion>

 

Emotion in CNS/PNS

Limbic System - amygdala: responsible for fear response

Pre-frontal Cortext: anticipates consequences of our actions

In fight/flight response, Amygdala turns down PFC

Can train PFC to turn down Amydala: Mindfulness Meditation

 

Peripheral Nervous System

Autonomic and somatic branches

Autonomic - responds to stressors

Sympathetic: fight or flight

Para-sympathetic: rest & digest

 

ANS is responsible for arousal

 

PFC has bi-directional connections to limbic system which can turn up or down emotions

 

Cognitive Appraisal of current situation determines emotional physical response

 

Three theories

James Lange

Cannon/Bard

Schachter/Singer

 

The mind takes its shape from whatever it rests upon

 

Neurons the fire together, wire together

 

 

There is bi-directional feedback, so power-poses to change emotional state is a thing

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Lecture 5: Emotional Impacts

Emotional Impacts

 

Emotions:

  • Preparing behavioral response
  • Directing attention
  • Enhancing memory
  • Influencing decisions
  • Shaping interpersonal interactions

 

EQ cuts across all 3 Mental Operations:

  • Motivation
  • Cognition
  • Emotions

 

Emotions are a signal, a report of current situation

 

The better you understand emotions, the better you are at office politics and therefore earn more.

 

 

  1. Trigger - what started the emotional response
  2. Emotion - the emotion itself, could be multiple
  3. Intensity
  4. Sensations in body
  5. Thoughts/cognition
  6. Behavior - what did you do?

 

Emotional Impact on:

 

Kahneman's Dual system Theory

System 1

Intuitive, automatic, rapid, almost unthinking, gut feeling

System 2

Reflective, controlled, analytical, deliberative

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Lecture 6: Perception and Expression of Emotions

Perception and Expression of Emotions

 

The greater good website - learn how to recognize emotions

http://Greatergood.berkley.edu/ei_quiz

 

Facial expression

  • Body posture
  • Eye contact
  • Body movements

 

Non-linguistic auditory

  • Tone of voice
  • Pitch
  • Rate of speech

 

Micro-expression Training Tool

https://www.paulekman.com/micro-expressions-training-tools/

 

Free version: DANVA2

http://www.users.miamioh.edu/wicklivb/

 

I should take these

LEA - Lack of Emotional Awareness Subscale

DERS - Difficulties in Emotional Regulation Scale

 

Cultures give us 'display rules'

 

 

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Lecture 7: Understanding Emotions

 

The Emotional Atlas was commissioned by the Dali Lama. How did he not mention this the first time?? Wow!

 

4 negative : 1 positive emotions in the atlas

 

Positive Psychology

 

Hedonic adaptation - getting used to good stuff and having its impact on your happiness fade

 

Emotion Regulation Therapy - normative and disordered emotional processing and learning

  • Motivational mechanisms - min/max reward/loss
  • Emotional Regulatory Mechanisms - hard-wired pathways (limbic to pre-frontal) versus top-down (pre-frontal to limbic)
  • Contextual learning consequences - learning safety/threat cues

 

 

 

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Management of emotions in the self

Management of emotions in the self

 

https://en.wikipedia.org/wiki/Matthieu_Ricard

Happiness Person in the World

His three keys:

Compassion

Altruism

Neuroplasticity

 

Neo-cortex learning vs limbic learning

Knowing in your head vs in your heart

 

 

Activation of regulatory goal - who or what is the target?

Engagement of regulatory strategy - conscious vs automatic

Modulation of emotional trajectory - impact that strategy has on ongoing emotional regulation

 

Situation selection - avoid the situation

Situation modification - change it

Attentional deployment - distraction

Category of response modulation - emotional suppression/amplification

 

Antecedent/response focused strategies - before works better

 

 ABCD Exercise

Activating event

Beliefs

Consequences

Dispute - change/rewrite beliefs

 

 

James Pennebaker

 

DBT - dialectical behavior therapy (CBT meets Buddhist meditation)

Mindfulness

Interpersonal effectiveness

Emotion regulation

Stress tolerance

 

 

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Management of emotions in others

 

Mastering contextual learning - teach emotional regulation, don't coddle

 

Moving arousal up or down

Shifting valence

Altering duration of response

 

 

Fix yourself first

Make sure help is wanted

Provide counter-evidence

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Development of EQ in Children

 

Bio/psycho/social domains

 

Bio

Genetics

Early childhood environment & nutrition

 

20% of adults have genetic mutation that makes them less anxious

Produces higher levels anandamide

When you smoke MJ it stimulates anandamide

 

5 recurring factors account for personality

Openness

Contentiousness

Extraversion/Introversion

Agreeableness

Neuroticism

 

NEO 5-factor personality inventory

Big Five personality Inventory

 

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EQ Training Programs

 

Social-Emotional Learning: SEL

 

  • Second Step - cfchildren.org
  • Positive psychology curriculum - the resilience factor
  • Ruler

 

ACT

Acceptance and commitment therapy

Just notice and accept, experience fully

 

FEAR

Fusion

Evaluation

Avoidance

Reason-giving

 

Cognitive diffusion

Acceptance

Contact with present moment

Observing self

Values

Committed action

 

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Social Intelligence

Capacity to navigate complex social relationships

 

 

Mirrored Neurons - subconsciously adopt emotion of others

 

Proto-conversation

 

Socialintelligenceinstitute.org

 

Micro-aggressions - based solely on group identity

Basically assholes who make assumptions or back-handed compliments

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Intimacy and EQ

 

Attachment Styles

  • Secure
  • Insecure anxious/ambivalent
  • Insecure avoidant
  • Insecure disorganized

 

Strange Situation Test

 

Www.yourpersonality.net

 

 

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Interpersonal Conflict

The single biggest problem in communication is the illusion that it has taken place. - George Bernard Shaw

 

HEALS

Halt

Engage

Allow

Learn

Synthesize

 

Apologizing

Express remorse

Admit responsibility

Make amends

Rebuild Trust

 

Rules of Engagement

Everyone has value and deserves respect

Self-care first

Build personal relationships

Choose Battles

 

Roadmap

Insightfulness

Verbal expression

Assertiveness

Listening skills

Emotional management

 

Managing Anger

 

 

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EQ in the Workplace

Predictors of success

 

Working with emotion intelligence - goleman

 

ASQ - http://agesandstages.com

Internal/external

Stable/unstable

Global/specific

 

 

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Burnout

Perceived stress scale

 

Occupation stress inventory

  • Occupational Stress
  • Psychological strain
  • Coping resources

 

Herbert Freudenberger coined "Burnout"

Herbert Freudenberger

 

Brownout - disengaged and unmotivated

 

3-minute breathing space

  1. Focus on awareness
  2. Focus on breath
  3. Focus on sensation
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EQ & Leadership

Leadership styles

  • Lassie faire
  • Autocratic
  • Participative Leadership (blend)
  • Transactional
  • Transformational Leadership (disruptors)

 

 

MLQ

Multi-factoral leadership

 

ESCI 360

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Workplace Culture

Leadership Styles/Visions

Management policies/procedures/organization

Employee Practices/HR

Policies & Philosophies

People's personalities and values

Mission vision and values

Physical Work environment, Office allocation

Manner of communication/transparency

 

What happens at 5pm??

 

Group Dynamics

Forming

Storming

Norming

Performing

 

Organizational climate questionnaire

 

http://homepages.se.edu/cvonbergen/files/2013/01/The-Organizational-Climate-Questionnaire.pdf

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Stress Management

Potential stressor

Primary & secondary appraisals

Stress Response

 

HPA Axis - Releases cortisol

SAM - Fight or flight, adrenaline

 

Sam & hpa systems

 

Learning to be less reactive

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Emotional Regulation Disorders

 

Experiential avoidance - cocooning

 

Distraction works well for Rumination

 

Emotion Regulation Therapy

Motivational skills training

 

 

Difficulties in Emotion Regulation Scale (DERS)

http://cairncenter.com/forms/difficultiesinemotionalregulation_scale.pdf