4. Emotional Self-Awareness
5 Skills
1. Understand what ESA is and its relationship to other core competencies.
• Know what you are feeling
• Knowing how it’s helping or hurting your performance
• Having an accurate sense of your strengths and limitations.
• Create realistic self-confidence
• Clarify your values and sense of purpose
• Create authenticity
Training Division
EQ
5. Emotional Self-Awareness
5 Skills
2. Interoception
• How our body feels on the inside
• Dry mouth, tense muscles, racing
heart…..
• Be aware of the physical feeling.
Training Division
Class
6. Emotional Self-Awareness
5 Skills
3. Recognizing, scaling, and connecting
emotions.
• What emotion am I having
• How intense is it
• How is this helping/hurting my
actions/performance
Training Division
EQ
8. Emotional Self-Awareness
5 Skills
4. Detecting iceberg beliefs
• This is the deep “why”
compared to the “what”
am I feeling
• Core beliefs that can
make us overreact, act in
ways we are unaware of,
act away from our goals
and values.
Training Division
9. Insert slide 17
Training Division
Class
Feeling flushed
Feeling hurt
Feeling humiliated
I must know what
to do at all times
(I must be
competent)
Surface Level: the “What”
What am I feeling in my body? (interoception)
What emotion am I having?
How intense is it?
Deeper Level: the “Why”
What is the most upsetting part of that for me?
What does that mean to me?
What does that say about me?
What’s so bad about that?
10. Emotional Self-Awarness
5 Skills
5. Recognize your strengths and limitations
through self-reflection
• Reflect on a recent situation that didn’t go as
planned
• Objective, no blame
• What did you want
• What did you get
• What did you do well
• What went wrong
• Differently next time
• Rehearse it in your head
• Recall you interoception identifying, scaling, and
connection emotions
Training Division
11. Insert slide 20
Training Division
Class
How often does this statement apply: never,
sometimes, always?
• I realize immediately when I lose my temper
• I know when I am happy
• I usually recognize when I am stressed
• When I am being “emotional”, I am aware of this
• When I feel anxious, I can usually account for the
reason(s)
• I always know when I am being unreasonable
• Awareness of my emotions is very important to me at all
times
• I can tell if someone has upset or annoyed me
• I can let anger “go” quickly so that it no longer affects me
• I know what makes me happy
• I can explain my actions
• Other people don’t see me as I see myself
• I understand the feedback people give me
• I can describe accurately what I am feeling
• Things that happen in my life make sense to me
13. Emotional Self-Awareness
Now
Using the 5
skills of Self-
Awareness write 1-3
examples of your use
of the skill between
now and Part 2.
Training Division
Class
Editor's Notes
Winter-
Welcome- How did we get here
My history- Chief MC and Dr. Long
Podcast
Longton
This is introduction to EQ
Winter
How am I feeling- Can I name the emotion
How can I use this understanding to have a positive affect on how I manage my emotions
What is happening around me
How is what I am feeling or what other are feeling go to affect relationships
Longton
We will be discussing Self-Awareness as the foundation block that builds into the other competencies.
- Remember: there are 4. Action: write them down.
Winter
This is the foundation and the starting point for understanding an implementing EQ
Remember- I can only control myself
Winter-
Example of ESA- I am introverted, my comfort zone is a single company house. However, I enjoy the work of a double company house.
Awareness of being out of my comfort zone. Understand the value in working outside of my comfort zone. Have the courage or vulnerability to let other know I am not perfect and will make mistakes. Understand he value in allowing others to make mistakes and grow as a team from them.
Longton
-first 3, what it is. Second 3, how it relates to other core competencies.
-tie ESA to general leadership characteristics.
Winter
Understanding that this is a normal response to stress.
When we notice this, what do we do.
Be honest with yourself and those around you
Progress and adapt to stress in steps- WHM- 10 second cold
Crawl-walk-run
Kitchen table
Longton
-use yourself as an example. Anger.
-Have students reflect for a moment on their feelings of anger
Dry run
Dress rehearsal
Winter
Put a name to it- If you can name it you can tame it- Noble Gibbens
Put a value to it
Rehearse and reevaluate
Longton
-This is where we tap into the pre-frontal cortex, logic center
-brings us back to this moment, focus.
Winter
Discuss the two contrasting emotions of happiness and hurt
Give them a value and a name
Winter
If anyone follows Simon Sinek, this falls under what he teaches. It not what you do but why you do it.
Example- When you come on the job, a lot of us just want to do cool things. What happens when the excitement wears off
This is what is happening today with the pandemic and people core values
Longton
-stay on self-example of anger
-core belief—im right. You wronged me.
-action aggressive behavior
-takes me away from my value of Gratitude.
Longton
After walking through the example on the slide, student reflection of their own.
Winter
Example of poor communication after a homeless call that did not go well
Longton
Walk through with personal example.
Winter
Consider taking a picture of these questions and asking them to yourself when you are experiencing different emotions
If you answer no to any of these, this gives you are starting point to better understand your emotions
Winter
Remember these come with practice
What works for me is- to always consider two sides- first what is happened with me- Second what is happening with them
Remember that everyone has emotions and we are always on the giving or receiving end of them
Longton
-the department will be rolling out a comprehensive class. This is a quick look overall and a place to start developing your skill
Students need to bring written examples to in-person ODP to work on SA development.