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EMOTIONAL REGULATION_EMOTIONAL REGULATION
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- 2. TOPICS COVERED 1. SELF-AWARENESS 2.EMOTIONAL AWARENESS 3. EMOTIONAL SKILLS 4. EMOTIONAL INTELLIGENCE 5. COPING WITH EMOTIONS AND EMOTIONAL REGULATION
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- 4. Cracking the PhysicalCode: Uncovering the Concerns that Truly Matter Physical symptoms ●Headaches ●Stomachaches/ intestinal issues ●Fatigue ●Frequent illness ●Changes in appetite/sleep ●Lack of sleep
- 5. Cracking the EmotionalCode: Uncovering the Concerns that Truly Matter Emotional symptoms ●Helplessness ●Cynicism ●Decreased satisfaction ●Feeling detached or alone in the world ●Loss of motivation. ●Irritability ●Mood swings ●Impulsive decisions ●Stress and anxiety
- 6. Cracking the BehaviouralCode: Uncovering the Concerns that Truly Matter Behavioural signs ●Reduced performance in everyday tasks ●Withdrawal or isolation ●Procrastination ●Outbursts ●Using substances to cope ●Inability to communicate ●Overthinking ●Inability to communicate ●Burnout ●Relationship difficulties ●Stress and anxiety
- 7. Unraveling the CognitiveKnots that Demand Immediate Attention ●Overthinking ●Impulsive decisions ●Relationship difficulties ●Racing thoughts ●Unpleasant mental images ●Memory lapse ●Sense of failure or self-doubt
- 8. CASE STUDY 1:Group work From the narrative below, try to identify the concerns: “A student comes up to you and says that they are overwhelmed, they have lost their motivation. They find themselves phasing out of conversations and not being able to eat. They say that sleep is hard to come by to them and they have frequent headaches.”
- 9. LISTENING TO YOURBODY 1. Every emotions has a bodily sensation attached to it 2. Identify 3. Observe how it escalates 4. Work on each step
- 10. RELAXATION TECHNIQUES ANDSOMATIC WORK Relaxation techniques are aimed at giving a rest to your overworking bodies. They promote mental relaxation also • JPMR- https://www.youtube.com/watch?v=ihO02wUzgkc&t =14s&ab_channel=MarkConnelly • Body squeezing
- 11. Be kind toyour body 1. Listen to your body 2. Breathing techniques: a. Deep Breathing with longer exhale- Inhale-Hold-Exhale b. Shape Breathing Box breathing Palm breathing
- 12. 3. Grounding yoursenses
- 13. ● Body awareness ●Knowing your needs ● Knowing your priorities ● Having realistic expectations ● Different approach to handle logical and illogical issues ● Medical and psychological resources handy ● AVOID whatsapp university and social media panic CARE FOR SELF
- 14. Take time out! ● Importanceof taking a break- increases productivity and mental stability ● Mindful time out ● Do an activity that helps you wind down: ● Shower (Hot or cold, whichever you prefer) ● 5 min intense cardio ● Cook/ order you favorite food ● Soak your feet in warm water ● Exercise/physical activity
- 16. EXAMPLE: Your manager heldyou responsible for something you did not do. You are overwhelmed and wish to resign from your position. Using this example, let's do this activity CIRCLE OF CONTROL ACTIVITY THINGS OUTSIDE MY CONTROL THINGS UNDER MY CONTROL
- 17. CASE STUDY 2:GROUP WORK From the narrative below, try to identify the concerns and what all strategies will you suggest? “A student comes up to you and says that they are overwhelmed, they have lost their motivation. They find themselves phasing out of conversations and not being able to eat. They say that sleep is hard to come by to them and they have frequent headaches. They say they are irritable and reactive at the slightest of inconvenience. This all started 3 months ago when they did not get the promotion they feel they deserved”
- 18. ACKNOWLEDGE YOUR STRENGTHS Makea list of 3 strengths right now. Ask yourself- what am I good at? What makes me stand out from others? What am I interested and motivated to do? EX: I am helpful, I am good, I am funny. I am a good employee/brother/daughter/person Expand the list to 10 qualities
- 20. MANAGING EXPECTATIONS 1. Whoare you expecting it from? 2. What is the reason behind the expectation? 3. Can they do it? Do they know how? 4. Are they this was with only you? Or with others as well?
- 21. Where is itcoming from? sources and triggers ● Identify the source/trigger to be able to deal with it better ● Sources of stress: everyday hassles (Workplace, relationship issues), traumatic events (Death of a loved one, break up), life transitions (moving out, going to college) and others. ● Triggers of anxiety- Irrational Fears (Animals, Injury, Death), Unpredictability, Uncontrollability, outcomes, failure, past experiences
- 22. How to deal? ●Delegate ● Manage time effectively ● Communication (loved ones, colleague, friend, manager) ● Seek professional help
- 23. HOLDING YOURSELF ANDPEOPLE ACCOUNTABLE 1. For what and why? 2. What do you feel? 3. Express your feelings 4. Keep an open mind Express your feelings: I feel _________ I believe _______ In my Opinion ___________
- 24. ACTIVITY One of yourteam members/colleagues is asking for a favour that you can’t comply with. How will you say no? What language will you use? How did you handle it before? What you said? What you did?
- 25. ART THERAPY: THEOPEN HEART
- 26. THOUGHT WORK AUTOMATIC THOUGHTS INTERMEDIARYTHOUGHTS CORE BELIEFS
- 29. CASE STUDY 3:GROUP WORK From the narrative below, try to identify the automatic thoughts and core beliefs “A student comes up to you and says that they are overwhelmed, they have lost their motivation. They find themselves phasing out of conversations and not being able to eat. They say that sleep is hard to come by to them and they have frequent headaches. They say they are irritable and reactive at the slightest of inconvenience. This all started 3 months ago when they did not get the promotion they feel they deserved. They say that they will never get a promotion and they feel like somebody will always be better than them”
- 30. “It is notabout managing or controlling your emotions, it is about managing your reactions towards your emotions.” - Anonymous
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