Unit 2 - Emotional Intelligence

Theory of Multiple Intelligences (Howard Gardner, 1983)

1. Linguistic Intelligence

2. Logical-Mathematical Intelligence

3. Spatial Intelligence

4. Musical Intelligence

5. Bodily-Kinesthetic Intelligence

6. Interpersonal Intelligence

7. Intrapersonal Intelligence

8. Naturalistic Intelligence

9. (Later suggested) Existential Intelligence

Triarchic Theory of Intelligence (Robert Sternberg, 1985)

1. Analytical Intelligence

2. Creative Intelligence

3. Practical Intelligence

Fluid & Crystallized Intelligence Theory (Raymond Cattell, 1963)

Proposed that there are 2 types of intelligence:

1. Fluid Intelligence: the capacity to solve new problems without relying on prior knowledge

2. Crystallized Intelligence: Accumulated knowledge and skills acquired over time

Emotional Intelligence Model (Daniel Goleman, 1995)

Not a general theory of intelligence, Goleman emphasized the importance of emotional intelligence, which includes:

1. Self-awareness

2. Emotional self regulation

3. Motivation

4. Empathy

5. Social Skills

Emotional Intelligence

refers to the ability to recognize, understand and manage emotions in oneself and others.

Techniques for emotional control

• Pause before reacting

• Practice mindfulness

• Identify emotional patterns

Strategies to develop social intelligence

• Active listening

• Recognizing non-verbal cues

• Building positive relationships

Benefits of Emotional Intelligence at Work

• Better leadership

• Stronger teamwork

• Improved decision making

• Higher stress resilience

How to Improve Emotional Intelligence at Work?

1. Self-reflection

2. Seek feedback

3. Develop conflict resolution skills

4. Practice empathy

Emotions played a crucial role in survival by helping early humans…

1. React quickly to danger (fear, aggression)

2. Strengthen social bonds (love, attachment)

3. Persist through hardships (determination, motivation)

The Two Minds; Emotional vs Rational Thinking

1. The rational mind: logical, deliberate, and analytical (takes time to analyze and process info)

2. The emotional mind: Impulsive, instinctive, and powerful (acts quickly based on instinct)

The stronger the emotion, the more dominant the emotional mind becomes, reducing the effectiveness of rational thinking.

The 3 Brains

1. The Brainstem (Reptilian Brain): controls essential survival functions (fight, flight, feed)

2. The Limbic Brain (Emotional): Emotions and memory. Controls automatic emotional reactions.

3. Neocortex (Thinking Brain): Reasoning, problem-solving, creativity.

Importance of self regulation

• Emotions are automatic, but behavior is a choice

• Learn to pause before reacting allows the rational mind to take control

• Crucial in multiple aspects

How emotional intelligence enhances relationships

• recognizing emotions in others improves communication

• empathy strengthens social bonds and builds trust

• self-control prevents unnecessary conflict

• emotional awareness allows people to respond thoughtfully

Strategies for improving Emotional intelligence

• Self-awareness exercises

• Empathy training

• Developing emotional resilience

• Mindfulness and stress management

Emotional Hijacking

Occurs when the emotional brain (limbic system) takes control over the rational brain (neocortex), leading to impulsive, irrational behavior.

How does Emotional Hijacking Happen?

1. The amygdala detects a perceived threat

2. It bypasses the rational brain and trigger an immediate fight or flight response

3. Person reacts without logical thinking or full awareness of their actions

4. Once it has happened, they may regret their behavior, but cannot undo it.

Amygdala

Small, almond-shaped structure located in the limbic system. Plays a key role in processing emotions, especially fear, anger and aggression. If removed or damaged, a person loses the ability to recognizes emotions in others, feel fear or even react appropriately to danger.

Amygdala Hijacking the Brain

When a threat appears, the amygdala:

1. Sends urgent signal to the brain

2. Activated flight or fight response (increased heart rate, adrenaline surge)

3. Shuts down rational thinking and takes control

4. Directs the body to react immediately, before logical processing occurs

How to Prevent Emotional Hijacking

1. Recognize the signs

2. Pause before reacting

3. Engage the rational brain by asking yourself to self reflect

4. Practice emotional intelligence

5. Mindfulness and stress management

The Emotional Sentinel

The amygdala acts as an emotional sentinel, constantly scanning the environment for potential threats and triggering instantaneous reactions when danger is perceived. The amygdala prioritizes survival over rational thinking, ensuring quick responses in life-threatening situations but sometimes leading to overreactions in modern life.

Sensory info follows 2 different routes in the Brains…

1. Short route (emergency response): info goes from the thalamus directly to the amygdala. Enables a fast response, with instinctive reactions but can lead to overreactions over time.

2. Long Route (Rational Analysis): info goes from the thalamus to the neocortex, and then to the amygdala. Allows a logical evaluation before responding but takes more time.

Brain records memories in 2 different way…

1. Hippocampus: stores factual memories (I was in a car accident)

2. Amygdala: stores emotional memories (Car accidents are terrifying). It gives meaning to experiences by attaching emotions to them.

Emotional reactions stem from?

Early life experiences stored in the amygdala

How to Manage emotional Sentinel?

1. Recognize triggers

2. Pause before reacting

3. use mindfulness techniques

4. Reframe negative thoughts

5. Gradual exposure to feared situations in a safe way to potentially rewire emotional responses

The prefrontal cortex is essential for?

Emotional regulation. Without it, emotional responses would be raw, unfiltered, and impulsive.

How to strengthen Emotional Control?

• Practice mindfulness

• Pause before reacting

• Reframe negative thoughts

• Practice empathy

Two types of Intelligence

1. Rational Intelligence (IQ): logical thinking, problem-solving, and analysis

2. Emotional Intelligence (EI): emotional awareness, empathy, and regulation.

Success in life depends on both. Emotional intelligence is about understanding and managing emotions to enhance logical thinking and decision-making.

How to Harmonize Emotion & Thought?

• Awareness

• Pause and reflect

• Practice Empathy

• Techniques for emotional regulation

• Learn from experience

Emotional Agility

Ability to understand, accept, and manage emotions effectively, adapting to situations with flexibility and responding in ways that align with one’s values and goals.

Emotional Agility VS Emotional Rigidity

Emotional Agility:

• helps individuals respond wisely and flexibly, enhancing resilience and well-being.

• responds thoughtfully to emotions

Emotional Rigidity:

• avoiding emotions

• reacting automatically to emotional triggers

How to develop Emotional Agility?

1. Acceptance and recognition of emotions

2. Embrace vulnerability

3. Pause and reflect

4. Focus on values alignment (respond in ways that reflect personal values and long-term goals)

Why we should accept “Negative“ Emotions?

• The illusion of control

• Forcing positivity may lead to more frustration

• Natural and necessary

• It is part of being humane

4 Key Steps to Emotional Agility

1. Show up: face your thoughts and emotions

2. Step back: detach and see them as they are with neutrality and clarity

3. Walk Your Why: focus on your core values and goals to guide your actions

4. Move On: make small, deliberate adjustments that reflect your values and goals, leading to lasting change.

Consequences of Ignoring Emotional Intelligence

• Difficulty managing stress and frustration

• Poor conflict resolution skills

• Struggles in personal and professional relationships

Self Awareness

ability to recognize and understand one’s emotions as they occur.

• Recognizing emotions

• Observing without reacting

• Understanding why we feel a certain way

• Mindfulness

John Mayer identifies 3 common ways people deal with their emotions…

• Self-aware individuals

• Emotionally overwhelmed individuals

• Resigned Receptors; recognize emotions but accept them passively

  • positive acceptors

  • negative acceptors

Self Management (Emotional Regulation)

ability to regulate and control emotional responses.

• Recognizing

• Avoiding impulsive reactions

• Acceptance without suppression

• Long term control

2 Types of Emotional Focus

1. High Emotional sensitivity: individuals who focus intensely on the details of a stressful situation tend to amplify their emotional responses.

2. Low Emotional sensitivity: some individuals naturally detach or distract themselves from intense emotional experiences. Reduces emotional intensity but can also lead to emotional avoidance/disconnection.

Alexithymia

means “no words for feelings“, struggle to describe feelings.

• Alexithymia may result from a disconnect between the emotional brain (limbic system) and the thinking brain (neocortex).

• This disconnection makes it impossible to translate emotional experiences into words.

Somatic Markers: Emotional “Signals“ from the body

Damasio introduces the concept of somatic markers, which are bodily sensations (like a gut feeling) that help guide decisions.

• They are emotional memories stored in the body

• these reactions help narrow down choices by signaling what feels right or wrong

Emotional Regulation

keeping emotions within a healthy range, neither numbing them nor letting them explode.

Types of Anger

1. Impulsive anger: Fast, intense, triggered by the amygdala (emotional center), feels automatic like a reflex

2. Calculated anger: colds, strategic, triggered by the neocortex, especially in response to injustice, betrayal, or long-standing resentment. Can be used manipulatively or as motivation.

How to calm anger?

disrupting the mental loop that sustains it. The more we repeat angry thoughts, the stronger the anger gets. The more we question those thoughts, the easier it is to let go.