Take Charge of Your Emotion

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Take Charge of Your Emotion

• Dont let it take charge of you

Qinggang Zhou
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Emotions Positive/Negative

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Emotions, Positive/Negative?

• FearAngerAnxietyDepressionJealousy and
  envySadnessLoveJoyHappinessCalm

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Fight-or-flight

• It is an adaptive function placed in us for the
  sole purpose of self-preservation. When we
  experience a danger or a threat, the fight or
  flight response kicks in, adrenaline and other
  chemicals are activated and physical symptoms
  occur, rapid heart rate, palpitations, increase
  in blood pressure, etc.
• Anger respond, becomes the predominant feeling
  behaviorally, cognitively and physiologically
  when a person makes the conscious choice to take
  action to immediately stop the threatening
  behavior of another outside force
• Fear part of the flight-or-flight response
• Anxiety readiness to take action, For most
  people these debilitating symptoms taper off and
  the body is restored back to its normal state.
  When the symptom persists, the person feels
  anxious.

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Anatomy of Emotion

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Suppressing Emotion Is not a Solution

• Suppressing emotions means suppressing the
  activities of your emotional brain
• Emotions may explode late in an unmanageable
  manner and cause more damages.
• Your drives and passion come from emotion.
• People are most productive when they are under a
  right level stress
• Your intuition are generated from the emotional
  brain.

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Constructive Responses

• 4 types of responses.1. you know what to do.2.
  you know you cannot do anything3. you don't know
  what to do. (find more information)4. you are
  waiting.( Suspense is killing you).

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Accept Your Emotion and Take Charge

• Anxiety, Anger and fear are not bad or good. They
  are a part of you, acknowledge and accept it
• Emotion is what happens to you, Emotion
  management is to manage what you do with
  themTake charge of your emotion, not let your
  emotion take charge of you.
• Emotion prevents you grasp reality
• Emotion clouds your judgment
• Emotion interferes with your decision making
• Stress harms your health

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Empower yourself

• External factors may contribute to your emotion
• Your emotion is solely your responsibility
• You need to
• make decisions for yourself
• Involve in the process
• Learn new ideas and new methods
• Pursuit a solution
• Blaming others just disable yourself

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Emotional Self-awareness

• When you are aware of your emotion states, you
  can choose appropriate responses.Getting in
  touch with your emotions by distinguishing your
  body sensations.When you feel angry, you might
  feel your throat dry.upset, stomach
  heavystressful, shoulder stiff

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Pyramid of Emotion Management
Empower yourself
Aware accept
Change your perception
Control your responses
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Anxiety / Fear

• Accept your anxiety/fear
• Find out what bothers you, what you fear or
  uncertain about
• Rationalize your perception
• Set up realistic expectations
• know know what you feel comfortable, what is
  certain.
• know what's worst case
• understand the odds.
• See the glass 50 full
• Control your responses
• Breath
• Time management, Get things Done, David Allen,
  Don't procrastinate
• Force yourself to do right things
• Accept the things you cannot change
• Focus your mind to sth else
• Relaxation

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Anger

• Accept your anger
• Anger can be self-reinforcing
• Find out what is enraging you
• Vent it without harming yourself and others
• Rationalize your perception
• list all of alternative explanations
• See the glass 50 full
• Control your responses
• Breath
• Force yourself to take a break before respond
• Express your feeling at the right time, to the
  right person, with the right amount
• Give other parties a chance to explain
• Focus on constructive results
• Focus on sth else

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Depression 1

• (1) a sad,apathetic mood
• (2) a negative self-concept involving
  self-reproach,self-bl ame and so on
• (3) a desire to avoid other people
• (4) a loss of sleep,appetite and sexual desire
• (5) a change in activity level,usually in the
  direction of lethargy,but sometimes in the form
  of agitation.
• often occurs in concert with anxiety and anger
• See a doctor, long term depression mood may lead
  to a change of brain chemistry imbalance.

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Depression 2

• Accept your sadness
• Find out what is upsetting you
• Rationalize your perception
• Set realistic expectations
• Stop self-shaming and build up self-confidence
• See the glass 50 full
• Dont exaggerate
• Understand the worst case
• Control your responses
• Exercise
• Accept what you cannot control
• Give other parties a chance to explain
• Focus on constructive results

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Pyramid of Emotion Management

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Empower yourself
Aware accept
Change your perception
Control your responses
?????
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Change your perception - Self talk

• Changing your perception ! self-deception

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A lazy person's way

• Is there a way to get to good feeling without too
  much work? (Am I day-dreaming?)

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Chemistry of Emotion
Neurotransmitters carry messages between
neurons.The neurotransmitters float between
the nerve cells.Receptors on the surface of
receiving neurons got hit by neurotransmitters,
are excited or suppressed.
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Examples of Neurotransmitters

• Serotonin may play a role in depression, anxiety,
  sleep, sexual issues, eating issues, pain
  perception, obsessive worry, panic disorders,
  aggression, and PMS. Norepinephine may play a
  role in bipolar disorders, depressions, and
  attention problems. Dopamine may play a role in
  a loss of touch with reality, attention deficit
  issues, drug addictions, and in mood, as well.
  GABA may play a role in anxiety and some
  addiction issues.
• Endorphin may have effects on pleasure, calm and
  happiness

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Chemical war against emotions?

• Safe, effective and convenient ways to take
  advantage of the neurotransmitter system?

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Your brain generates pleasure neurotransmitters
when you

• Run long distance/strenuous hike
• Receive acupuncture
• Laugh
• Talk to friends
• Enjoy sunlight
• Love and are loved
• Take drug / nutritional supplements
• Eat chocolate
• Do things you enjoy )

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False moods or true emotion

• When your boss cancels a long-scheduled vacation,
  you may get justifiably angry, and the next day
  you won't have any trouble remembering what
  triggered your anger. At other times, you just
  seem to snap when your child forgets to take
  out the garbage. Later you say, I don't know
  what got into me. The first case is a genuine
  emotion, the second is a definite counterfeit.

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 The winners are

• Serotonin, Catecholamines, GABA,Endorphin.
  1) affect your mood positive2) depend on the
  supply of its particular amino acid fuel3) the
  regular food can supply such amino acid fuel

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Identify your false moods

• http//www.moodcure.com/Questionnaire.htmlPart
  1. Are You Under a Dark Cloud? 3) Do you have a
  tendency to be negative, to see the glass as
  half-empty rather than half-full? Do you have
  dark, pessimistic thoughts?3) Are you often
  worried and anxious?3) Do you have feelings of
  low self-esteem and lack confidence? Do you
  easily get to feeling self-critical and
  guilty?3) Do you hate hot weather?2) Are you
  a night owl, or do you often find it hard to get
  to sleep, even though you want to?2) Do you
  wake up in the night, have restless or light
  sleep, or wake up too early in the morning?

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Food for your mood

• Bad food for your mood
•         1. Sweets and white-flour starches      
   2. Wheat, rye, oats and barley        3. Bad
  mood fat (vegetable oil and margarine)        4.
  Soy        
• Good food for your mood
• Protein fish, poultry, beef... ...
• Fats omega-3 fat, saturated fat
• Vegetables
• Good mood carbs fruits,legumes, grains,
  vegetables

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Pyramid of Emotion Management
Empower yourself
Self-awareness
Rationalize your Perception (cognitively)
Control your Responses (behaviorally)
Chemistry (Physiologically)
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Model for change
Awareness

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Altitude
Goals
Actions
Reflection
New Habits
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Put them to action
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Questionnaire part 2

• Part 2. Are You Suffering from the Blahs?
• 3) Do you often feel depressed - the flat, bored,
  apathetic kind?
• 2) Are you low on physical or mental energy? Do
  you feel tired a lot, have to push yourself to
  exercise?
• 2) Is your drive, enthusiasm, and motivation
  quota on the low side?
• 2) Do you have difficulty focusing or
  concentrating?
• 3) Are you easily chilled? Do you have cold hands
  or feet?
• 2) Do you tend to put on weight too easily?
• 3) Do you feel the need to get more alert and
  motivated by consuming a lot of coffee or other
  "uppers" like sugar, diet soda, ephedra, or
  cocaine?

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Questionnaire Part 4

• Part 4. Are You Too Sensitive to Life's Pain?
• 3) Do you consider yourself or do others consider
  you to be very sensitive? Does emotional pain, or
  perhaps physical pain, really get to you?
• 2) Do you tear up or cry easily - for instance,
  even during TV commercials?
• 2) Do you tend to avoid dealing with painful
  issues?
• 3) Do you find it hard to get over losses or get
  through grieving?
• 2) Have you been through a great deal of physical
  or emotional pain?
• 3) Do you crave pleasure, comfort, reward,
  enjoyment, or numbing from treats like chocolate,
  bread, wine, romance novels, marijuana, tobacco,
  or lattes?