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.
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
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?
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Proprietary, not sure what it's actually measuring, not peer reviewed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
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/
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
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.
Multi-dimensional assessment of interoceptive awareness
Free 32-item survey
https://www.osher.ucsf.edu/wp-content/uploads/2012/10/maia1.pdf
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
Emotional Impacts
Emotions:
EQ cuts across all 3 Mental Operations:
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.
Emotional Impact on:
Kahneman's Dual system Theory
System 1
Intuitive, automatic, rapid, almost unthinking, gut feeling
System 2
Reflective, controlled, analytical, deliberative
Perception and Expression of Emotions
The greater good website - learn how to recognize emotions
http://Greatergood.berkley.edu/ei_quiz
Facial expression
Non-linguistic auditory
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'
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
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
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
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
Social-Emotional Learning: SEL
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
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
Attachment Styles
Strange Situation Test
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
Predictors of success
Working with emotion intelligence - goleman
ASQ - http://agesandstages.com
Internal/external
Stable/unstable
Global/specific
Perceived stress scale
Occupation stress inventory
Herbert Freudenberger coined "Burnout"
Brownout - disengaged and unmotivated
3-minute breathing space
Leadership styles
MLQ
Multi-factoral leadership
ESCI 360
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
Potential stressor
Primary & secondary appraisals
Stress Response
HPA Axis - Releases cortisol
SAM - Fight or flight, adrenaline
Learning to be less reactive
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