Emotional resilience series: July
Habit: Understanding Emotions, Disposition: Acceptance
July is the second month in the emotional resilience series. July’s habit, Understanding Emotions, is connected to the disposition of Acceptance. When you are able to understand and name emotions, you accept them, recognize where you can adapt, and let go of things you cannot control. Some curated activities and resources are provided below as an invitation to expand your emotional resilience by understanding your emotions and allowing acceptance.
Getting unstuck: The power of naming emotions
One strategy to use when emotions arise is to name them. Research shows that being able to name our emotions helps us cope with our feelings. This Core Emotions List can assist you with specifically naming emotions. If you would like to read more about naming emotions, we recommend this article from 6 Seconds,
"Getting Unstuck: The Power of Naming Emotions."
Forty-four ways to build the emotional intelligence of a team
Interested in building the emotional intelligence of your team? Elena Aguilar has curated 44 ways to help the team become aware of emotions and manage them. Aguilar offers a variety of ways to explore the work between individuals and as a group. Note that certain strategies may not fit for your team or your work.
Movie: Inside Out
Disney and Pixar explored emotions in their movie Inside Out. This movie provides a wonderful opportunity to reflect on the idea of emotions. If you have already seen it, you can re-watch it with a different lens! After watching, ask yourself these questions : What surprised you? What resonated with you? How does it help you to think about and understand your own emotions? Has your perspective changed on emotions?
Mindfulness practices to help with noticing
Mindfulness and meditation have long been known to have both physical and mental health benefits. Meditation is one of the most common ways to be mindful. There are a variety of ways to meditate: guided meditations and unguided meditations, playing music or enjoying silence, having your eyes open or closed, and engaging in breath work. No one way is the right way or the right technique; each person is different. Try different ways to find what works best for you.
Local resources for mindfulness include UW–Madison RecWell's mindfulness activities (must have an All Access Membership to attend meditation sessions) and a smartphone app from the
Center for Healthy Minds called the Healthy Minds Program. In addition, there are many other smartphone apps that have mindfulness activities, including the popular Calm and Headspace apps.
Leadership habit: Reflection
A great leadership habit is to engage with reflection. Reflection helps with leadership development, skill building, situational awareness, and clarity. In the Forbes article, “Seven Tips For Designing A Leadership Self-Reflection Practice,”
author Palena Neale shares how to get started with a reflective practice and find what works for you.
July daily challenge calendar
For those of you who like to take on a daily challenge, this month, Action for Happiness has a Jump Back Up July calendar. As you spend the month understanding your emotions, dig into each day on the calendar and explore techniques to shift your thoughts.
Class highlight – EQ Skills & Strategies: Noticing and Naming Emotions
Learning and Talent Development offers an EQ skills and strategies course on noticing and naming emotions as part of the Inclusion@UW program.
EMOTIONS. How would it feel to honor and value them, rather than ignore or dismiss what we are feeling? Understanding our emotions, what causes them, and the impact they have on our thoughts and actions is an essential practice of emotional intelligence.
Learn the skill of PAN to explore emotions as data for more responsive – rather than reactive – interactions, communication, and decision making.
The next offering is Wednesday, August 3 from 10:30 a.m. - noon (online). The course is available at no cost to UW–Madison employees. Learn more about the Emotional Intelligence@Work courses.