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.


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



Define EQ, high/low EQ behaviors

Name 3 leading models, compare/contrast

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



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


Mindtools Emotional Intelligence Test

Fun, not serious


TMMS measures moods

CBAL: 0.82


Emotional regulation


Core concepts


3-leading eq measures and models they correspond to


Skill tracker

Do the Schutte or Mindtools

Self-directed research at EI Conrotium


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



Real or imagined event

Attention to and evaluation of situation


Cognitive appraisal

Emotional response

Feedback to #1, creating a loop


Modal Model of Emotions 

Cognitive therapy focuses on appraisal

CBT Triangle


Cognitive Triangle Worksheet Feeling Thinking Doing



Are there universal emotions?








Emotional atlas

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


Russell's circumplex model of emotion


Emotion classification



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.





Photographic Affect Meter

Quick free way to evaluate mood



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





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 <>


Multi-dimensional assessment of interoceptive awareness

Free 32-item survey


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 <>


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 <>


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




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


Lecture 5: Emotional Impacts

Emotional Impacts



  • 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


Lecture 6: Perception and Expression of Emotions

Perception and Expression of Emotions


The greater good website - learn how to recognize emotions


Facial expression

  • Body posture
  • Eye contact
  • Body movements


Non-linguistic auditory

  • Tone of voice
  • Pitch
  • Rate of speech


Micro-expression Training Tool


Free version: DANVA2


I should take these

LEA - Lack of Emotional Awareness Subscale

DERS - Difficulties in Emotional Regulation Scale


Cultures give us 'display rules'




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





Management of emotions in the self

Management of emotions in the self

Happiness Person in the World

His three keys:





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



Dispute - change/rewrite beliefs



James Pennebaker


DBT - dialectical behavior therapy (CBT meets Buddhist meditation)


Interpersonal effectiveness

Emotion regulation

Stress tolerance




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


Development of EQ in Children


Bio/psycho/social domains




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







NEO 5-factor personality inventory

Big Five personality Inventory



EQ Training Programs


Social-Emotional Learning: SEL


  • Second Step -
  • Positive psychology curriculum - the resilience factor
  • Ruler



Acceptance and commitment therapy

Just notice and accept, experience fully








Cognitive diffusion


Contact with present moment

Observing self


Committed action



Social Intelligence

Capacity to navigate complex social relationships



Mirrored Neurons - subconsciously adopt emotion of others




Micro-aggressions - based solely on group identity

Basically assholes who make assumptions or back-handed compliments


Intimacy and EQ


Attachment Styles

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


Strange Situation Test




Interpersonal Conflict

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










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




Verbal expression


Listening skills

Emotional management


Managing Anger




EQ in the Workplace

Predictors of success


Working with emotion intelligence - goleman










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

EQ & Leadership

Leadership styles

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




Multi-factoral leadership


ESCI 360


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






Organizational climate questionnaire


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


Emotional Regulation Disorders


Experiential avoidance - cocooning


Distraction works well for Rumination


Emotion Regulation Therapy

Motivational skills training



Difficulties in Emotion Regulation Scale (DERS)