Academic and Professional Skills Week 2

Self-regulation includes (select all that apply)

• 
  

  Includes the competencies of Self-Control, Trustworthiness, Adaptability, and Innovation.

• Handling our emotions to facilitate rather than interfere with the task at hand.

• Recovering well from emotional distress.

• 
  

  Satisfying desires for instant gratification.

True or False: When you understand your own emotions and can respond the way you choose to them, you are powerless to take control of difficult situations, react slowly to change, and do not take the initiative needed to achieve your goals.

• True

• False

If you don't stop to think about your feelings (select all that apply)

• You will inevitably feel more in control and better about yourself.

• You will move through your day reacting to your feelings with little choice in what you say and do.

• Your emotions will control you.

• 
  

  You set yourself up to be a victim of emotional hijacking.

The average person has ________ thoughts per day. There is a strong relationship between what you think and how you feel both ________ and emotionally. The thoughts that are most influential are those where you literally talk to yourself. We all have an internal voice inside our head that affects our perceptions of things. We call this inner voice _______.

• 50,000; physically; self-talk

• 500,000; mentally; self-regulation

• 20,000; physically; self-regulation

• 1,000,000; mentally; self-talk

Kay was recently promoted and is a senior executive at her company. Despite her success, she tends to doubt herself and the job she is doing. She often tells those she trusts how inadequate she feels, saying things like I am doing a bad job or I don't know what I'm doing. She tends to overgeneralize her own performance based solely on her most recent mistake and allows her cognitive distortions to convince herself she is failing. She is very much succeeding in her new role despite the challenges that were immediately handed to her (laying-off staff, handling numerous HR issues, and navigating a major project all in the first 30 days). Her colleagues are concerned, however, that if she does not adopt this strategy, it will impact her long-term success.

• Learn a valuable lesson from everyone you encounter.

• Take control of your self-talk

• Stop and think

• Focus your attention on your freedoms rather than your limitations

What are the strategies for self-regulation?

• Challenge yourself, Explore the heart not just the head, examine your biases, Listen

• Take control of your self-talk, focus your attention on your freedoms, learn a valuable lesson from everyone you encounter, stop and think, train your attention, talk less and listen more.

• Get out of your usual environment, Walk in others’ shoes, cultivate curiosity, and take action.

• Lean into Discomfort, Know what Pushes your Buttons, Observe the ripple effect of your emotions, ask for feedback.

True or False: Stress occurs as a natural response to genuine emergency situations and can serve us well for long-term success. If you are not stressed, you do not have enough to do. Stress has zero impact on our ability to act with ESI.

• True

• False

Less controllable stressors are_____________.

• The anxiety or apathy that results from feeling threatened or overwhelmed by something -- is both real and a rational response to many circumstances we face, both at work and in our personal lives.

• 
  

  Events or situations that evoke our “fight or flight” response or “emotional hijack” and include mild performance anxiety and sensing when others are taking advantage of us.

• A strategy for managing stress that includes approaching stress from two different, complementary, and interrelated angles.

• Subject to our reassessment by either changing the situations and events themselves in such a way that our related feelings are more manageable than they otherwise would be or by changing our response by reframing our perceptions to be more constructive.

For less controllable stressors, there are a number of constructive strategies for balancing the negative or debilitating impact of stress with more positive, relaxing feelings. Choose all the strategies below provided for managing these less controllable stressors in a productive way.

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  Meditation, massage, visualization and other techniques that evoke a “relaxation response”- shifting one’s “fight or flight” orientation to a more subdued and introspective one.

• 
  

  Ergonomics - the alignment of a person's body with their physical work space.

• Walking, jogging, yoga, dancing and other "flow oriented" exercise programs.

• 
  

  Positive recognition of performance milestones and celebration of customs.

• Good nutrition. Pay attention to the foods you eat and how they make you feel emotionally and physically.

What are the 5 key points to help you master Self-Management?

• Explore the heart not just the head, get out of your usual environment, walk in another's shoes, cultivate curiosity, and examine your biases.

• Meditation, massage, visualization, yoga, and dancing.

• 
  

  Be consistent, stick to the plan, be accountable, educate yourself, stay physically fit.

• Take control of your self-talk, focus your attention on your freedoms, learn a valuable lesson from everyone you encounter, stop and think, talk less and listen more.