Emotional Management Workshop for Leadership Training and Personality Development by Amb Juan

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The Author personally conducts the Lecture-Workshop in your Country. She lives in Tagaytay City, Philippines. To Reserve a Workshop Date in your Venue, please call her directly: Local (Philippines): 09295197788 or International: (63) 9266787938.E-mail: wellnesspilipinasinternational@gmail.com. E-mail: ambassadorzara@gmail.com

ARRANGEMENT & FEES:
Professional Fee: (Philippines):
P10,000 per talk provided the Organizer will fetch and bring back the Speaker in Tagaytay City.

For Companies Without Transportation Arrangement, Speaker's Fee is P15,000 for Private Companies

Hotel Accommodation and Plane Tickets c/o Organizer (for out-of-town)


INTERNATIONAL Professional Fee: $1,000 USD per talk
Hotel Accommodation and Plane Tickets c/o Organizer

FYI: Ambassador Zara Jane Juan conducts the Training herself to fund the Peace Missionary Programs of Sailing for Peace because she doesn’t receive donations to prevent corruption.

PEACE VIGIL Programs are:
Initiating Peace: Interfaith Interracial Intercultural Worldwide Prayers to End Terrorism
Educating Peace: Wellness for Peace Education on Climate Change Worldwide
Innovating Peace: Climate Change & Peace Building Eco Forum and Symposium

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Emotional Management Workshop for Leadership Training and Personality Development by Amb Juan

  1. 1. HOW EMOTIONALLY FIT ARE YOU?
  2. 2. QUESTION: HOW GOOD ARE YOU AT TAKING YOUR EMOTIONAL PULSE?  When something’s bothering me, I can usually identify what it is and why it’s getting to me.  I’m intensely aware of my emotions and get really frustrated when my feelings tilt toward the negative.  I don’t check in with myself emotionally. When I feel out of sorts, I stay busy and count on the feeling passing, without having to examine it.
  3. 3. QUESTION: WHEN YOU’RE FACED WITH A CRISIS, SUCH AS IMPENDING LAYOFFS AT WORK OR A HEALTH SCARE IN THE FAMILY, YOU ARE MOST LIKELY TO:  Evaluate what I can control and what I can’t. Then, I take action where possible and distract myself with other activities when there’s nothing I can do.  Become so paralyzed with fear or emotional numbness that I have trouble thinking clearly or taking useful action.  Feel completely torn between anxiety and denial and start contemplating all the different ways the situation could play out.
  4. 4. FOLLOWING BEST DESCRIBES THE QUALITY OF YOUR RELATIONSHIPS WITH FAMILY MEMBERS AND FRIENDS?  I have friends and family nearby but I don’t always feel like I can count on them when I need to; often, I feel like I do a lot more giving than receiving.  There are a number of people I feel close to, can confide in and who understand me. There’s a healthy give-and-take in terms of emotional support.  I frequently feel lonely and isolated. I wish I had more people in my life that I felt close to.
  5. 5. QUESTION: HOW DO YOU KNOW THAT YOU’RE STRESSED OUT?  My behavior changes—my junk food consumption skyrockets, my cravings for alcohol, cigarettes or caffeine intensifies, and/or I have trouble making myself get off the couch to do much of anything.  I recognize my own warning signs, such as insomnia, headaches or digestive distress, and do something to address my stress level so I can get relief.  I wouldn’t know if I had a stress warning sign because I’m so used to popping a pill for every twinge of (mental or physical) discomfort.
  6. 6. QUESTION: WHEN IT COMES TO YOUR EMOTIONS, HOW PRIVATE ARE YOU?  I feel pretty comfortable and stable in my own skin so I let most of my feelings show when it’s appropriate.  I only feel comfortable sharing my highest highs and lowest lows. I don’t usually reveal what I’m feeling in between.  I tend to bottle everything up inside. I don’t really want people to know how I’m feeling.
  7. 7. QUESTION: IF A GOOD FRIEND IS EXPERIENCING AN UNUSUAL CRISIS, YOU ARE MOST LIKELY TO:  Tell my friend I have no idea how she’s feeling because I really haven’t ever gone through anything like what she’s dealing with.  Ask her what she needs and be prepared to do whatever it takes to support her, even if I’ve never gone through a similar experience.  Refer her to a friend who’s gone through something similar because I haven’t and wouldn’t know how to help.
  8. 8. QUESTION: WHEN YOU FEEL AS THOUGH THERE ARE TOO MANY DEMANDS BEING MADE OF YOU AND YOU FEEL LIKE SCREAMING IN FRUSTRATION, YOU TEND TO:  Know myself well enough to recognize that I’ve hit emotional overload and pull out one of my trusty coping skills, like taking a walk, calling a friend or doing something else to decompress.  Find myself watching more TV than usual, going shopping frequently or seeking other opportunities for emotional escape.  Find myself getting sucked into the eye of the storm without knowing how to help myself get out of it.
  9. 9. QUESTION: WHEN YOU FEEL REALLY SAD OR DOWN IN THE DUMPS, YOU ARE MOST LIKELY TO:  Ask everyone I know what they do when they feel blue or out of sorts and think about trying their techniques.  Feel helpless to change how I’m feeling and fairly hopeless about the future.  Think back to other times in my life when I felt the same way and use strategies to cope that helped me in the past.
  10. 10. DECOMPRESS METHODS
  11. 11. IMPROVE YOUR SOCIAL NETWORK  You can enhance your emotional stability, flexibility and resilience with regular exercise, a healthy diet and ample sleep. It’s just as important to have good friends and strong family ties. A trustworthy support system adds an element of pleasure to your life while buffering you from depression and anxiety. Loneliness seriously harms your health, studies show, whereas people with strong social networks tend to have better heart health and live longer.  Your emotional exercise: Practice being a good friend. To broaden your social circle, pursue a passionate interest: Take an art class, join a book club or volunteer for a worthy cause.  —Stacey Colino
  12. 12. KNOW YOUR LIMITS  To avoid stress overload, it’s important to understand what’s reasonable for you to take on and to recognize when your plate is already full, says Alice Domar, Ph.D., director of the Domar Center for Mind/Body Health in Waltham, MA, assistant professor of obstetrics and gynecology at Harvard Medical School and author of Be Happy Without Being Perfect.  Your emotional exercise: Create a list with three categories: the things you have to do, the things you’d like to do and the things you really don’t want to do. Now, use your list to delegate or say “no” to nonessential requests. You’ll manage your time better and that alone can lower your feelings of stress
  13. 13. SAY “SEE YA” TO STRESS  You can’t avoid stress entirely (and life might get kind of boring if you could) but the way you deal with it can make a huge difference in your emotional and physical health. By regularly incorporating relaxation techniques—such as deep breathing, meditation, yoga or Tai Chi—into your day, you can prevent stress from taking a toll on your mood and mindset, says Allen Elkin, Ph.D., director of the Stress Management and Counseling Center in New York City. Indeed, studies suggest that practicing yoga or relaxation techniques regularly can lead to a significant reduction in anxiety and tension and an increased sense of well-being  Your emotional exercise: Practice diaphragmatic breathing. Inhale deeply, allowing your chest and abdomen to rise to a count of four, then exhale slowly to a count of four; repeat four times. Do this several times throughout the day, every day.
  14. 14. START A GRATITUDE JOURNAL  Start a Gratitude Journal  Research at the University of California, Davis, found that people who kept records of what they’re grateful for had more positive moods and a better sense of well-being than those who tracked their hassles. “It feels good to experience gratitude, to express it and to receive it,” says study co- author Michael E. McCullough, Ph.D., professor of psychology and religious studies at the University of Miami and author of Beyond Revenge: The Evolution of the Forgiveness Instinct. “It’s good for your state of mind and your relationships.”  Your emotional exercise: Get in the habit of jotting down 3 to 5 specific things you’re grateful for, each day. They could be good things that happen to you, to a friend, to a stranger or just good things, like a sunny day.
  15. 15. DO SOMETHING FOR SOMEONE ELSE  Whether you volunteer at a soup kitchen or engage in random acts of kindness, “there’s a sense of self-worth that comes from helping someone else,” Elkin says. “It also gets you to consider other people’s situations, which puts your own into perspective.” And if the other person expresses gratitude, well, that can boost your mood, too. Really, altruism is a no-lose proposition.  Your emotional exercise: Help a colleague who’s in a jam. Volunteer at a local organization. Doing something nice for someone else will help you feel good, too.
  16. 16. LOOK AT THE BRIGHT SIDE  The goal isn’t to become a Pollyanna who thinks everything is wonderful, even when it’s not. The idea is to focus on what’s positive in your life—or how a problem could have a relatively happy ending—because this can engender a sense of optimism and hope, Elkin says. An extra perk: A substantial body of research suggests that people who have positive emotional well-being, along with a sense of optimism and hope, have a reduced mortality risk.  Your emotional exercise: Consider the positive possibilities. Remind yourself that your financial picture will improve now that you’ve started a savings plan, for example. And expect to enjoy the warmer weather by taking walks in the sunshine at lunchtime.
  17. 17. LEAVE THE GRIND BEHIND  As the economy worsens, dentists have noticed more of their patients are clenching and grinding their teeth while they sleep (and sometimes even when they’re awake). Clenching puts pressure on the jaw muscles and joints; grinding can crack or wear down your teeth, necessitating costly dental work. All this tension can contribute to headache, ear pain, facial pain and insomnia, and increase your risk of developing TMJ (temporomandibular joint) problems.  Try this: Consciously focus on relaxing your face and jaw during the day. Talk with your dentist about using a custom-made or over-the-counter mouth guard at night to decrease teeth grinding and other secondary effects of grinding.
  18. 18. DON'T BE RASH  Feeling itchy? Stress may be to blame. Research has found that stress may activate immune cells in the skin, resulting in itch-inducing skin ailments such as atopic dermatitis and psoriasis. Stress can cause an inflammatory skin disease to appear for the first time, or it can cause a flare- up in people with a history of skin disease.  Try this: Keep skin moisturized by applying hydrating lotions to the skin and by drinking water. Check with your doctor about using an over-the-counter or prescription medication to control your itching and decrease exacerbation of irritating skin disorders.
  19. 19. POURING IT ON  Grabbing a cocktail is a common way to unwind and relax after a stressful day—it’s called “happy hour” for a reason. The problem is research shows that people consume more alcohol when they’re stressed. The more stress they feel, the more they drink. Even worse, recovering alcoholics are more likely to fall off the wagon when they’re highly stressed.  Try this: Studies find that problem drinking occurs more often in stressed-out people who lack social support. When tension mounts, reach out to a supportive friend or family member instead of pouring a drink.
  20. 20. MORE STRESS EQUALS LESS SEX  Stress can dampen your sexual desire and enjoyment. Men under a lot of stress may have trouble getting an erection because stress hormones reduce blood flow to the penis; women may find it difficult to concentrate enough to become aroused and have an orgasm. Too much stress also can affect a woman’s ability to get pregnant. to concentrate enough to become aroused and have an orgasm. Too much stress also can affect a woman’s ability to get pregnant.  Try this: Carve out time to set aside worries and relax with your partner outside the bedroom. Do things that will help you both feel less stressed— go for a walk, give each other backrubs or watch a funny movie together.
  21. 21. MEMORY BUSTER  If you’ve been misplacing your keys, blanking on names and forgetting to stop for milk on your way home from work, stress may be to blame. When you’re stressed, your body releases hormones such as cortisol, which over time can damage the hippocampus, the part of the brain responsible for learning and memory.  Try this: Write things down. Use datebooks, lists, index cards, journals and notes to keep track of information.
  22. 22. TO THE QUICK  Nail-biting is one of the most common reactions to stress. Not only is it unattractive, but it can lead to infection. Germs can enter broken skin under the nails and around the cuticles. Putting infected fingers in your mouth can deliver viruses and bacteria directly into your body.  Try this: Substitute another activity, such as squeezing a rubber ball, when you feel inclined to nibble. To keep your nails and cuticles neat and trimmed, apply clear polish and spring for an occasional manicure—you may be less likely to chew when your nails look nice.
  23. 23. ACCIDENTAL BEHAVIOR  High stress levels can impact your ability to drive safely and may boost your chances of having a car accident. Being stressed out affects your ability to concentrate and focus on the task at hand. Studies show that during the months immediately after the September 11 attack on the World Trade Center, there was a substantial increase in fatal traffic accidents in New York State.  Try this: Drive as mindfully as possible. Take a few deep breaths before turning on the ignition and remind yourself to focus on the road. Follow speed limits, use turn signals, avoid driving when you’re tired or upset, and never talk on the phone while driving.

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