December 1, 2021

The TSA Blog: November

November 2021

Thanks-Giving Greetings TSA!

Not just the holiday; but actual thanks and giving, both for and towards one another! Earlier this year as I was pondering what role was of interest for me next career-wise, I determined that I wanted to return to work in Human Resources with a Diversity component, in a community-based organization.  I arrived in Toledo in June 2021 from Flint, Michigan – sight unseen!  The Human Resources and Diversity office serves to manage employee file information (recruitment, onboarding, training, certification of credentials, benefits assistance, general employment questions and Employee Relations); as well as Diversity – having responsibility to support the School’s DEI (Diversity, Equity and Inclusion) efforts.

I believe this move was part of my purpose at this point in my life – my way of giving back! I had no idea all of the wonderful giving I would receive – thank you TSA!  One of my favorite quotes sums up where I am in my life right now…

Johann Wolfgang Von Goethe: “Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative and creation, there is one elementary truth the ignorance of which kills countless ideas and splendid plans that the moment one definitely commits oneself, then providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favor all manner of unforeseen incidents, meetings and material assistance which no man could have dreamed would have come his way. Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now.”

A number of topics have come to mind as I was preparing to write for November, so please pardon my unpacking of a range of subject matters!

A topic of introduction to some and reiteration for others, truly one of my all time favorite subjects in college – Epistemology!  Although I’ve always believed that thinking is a focused and concentrated effort (ie critical / analytical thinking); until taking this course while studying for my first undergraduate degree I really had underestimated the breadth of the subject matter.

e·pis·te·mol·o·gy
/əˌpistəˈmäləjē/
noun

1.the theory of knowledge, especially with regard to its methods, validity, and scope. Epistemology is the investigation of what distinguishes justified belief from opinion.

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The mere notion that we can actually train, become intentional and deliberate in our thinking was life changing for me at the time nearing age 30.  I realized during that semester the gravity of accountability – not simply and only allowing my life to happen!  I set about a series of lifelong practices (which I’ve had to unlearn and relearn, and continue learning).  For instance, I do not allow myself to dislike anyone or anything without a valid reason; I distinctly define the reason(s) and test the empirical rationale of my feelings and as to how I drew my conclusions.  I couple that with including ‘please, thank you, and I’m sorry (I apologize)’ along with active listening consistently as part of my standard in communication.  I have found myself at odds personally and professionally with this challenge at times; however, elated I that I have purposed a mental and emotional framework for myself (yet ever evolving) actionable from and within; to remain mindful that all people are human – and that we all need a little grace and forgiveness sometimes….

Insecurities, intimidations and fears all too often drive our opinions and subsequent beliefs into error thinking further leading to preconceived notions and erroneous actions of miscontruence, miscommunication and potentially setting into motion a series of unintended consequences.

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The topic of Implicit Bias….all human beings are subject to holding derogatory thoughts, forming negative opinions and preconceived notions of others surrounding a range of stereotypes and or prejudices.  Then unknowingly and unintentionally acting upon these thoughts through discrimination.  These actions can be subtle, vague and often taking shape as microaggressions; gaslighting; bullying and the like.   The following is one definition of implicit bias; please review and compare other sources.

implicit bias

noun

1.unconscious favoritism toward or prejudice against people of a particular ethnicity, gender, or social group that influences one’s actions or perceptions: “they have taken a hard look at implicit bias in their recruitment and interviewing process”

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The topic of Emotional Quotient / Emotional Intelligence is most commonly seen as business case models.  Please review some of the information referenced for November’s Blog:

Emotional intelligence (EI) is most often defined as the ability to perceive, use, understand, manage, and handle emotions. People with high emotional intelligence can recognize their own emotions and those of others, use emotional information to guide thinking and behavior, discern between different feelings and label them appropriately, and adjust emotions to adapt to environments.

Emotional intelligence – Wikipedia

https://en.wikipedia.org/wiki/Emotional_intelligence

https://www.helpguide.org/articles/mental-health/emotional-intelligence-eq.htm

What is emotional intelligence or EQ?

Emotional intelligence (otherwise known as emotional quotient or EQ) is the ability to understand, use, and manage your own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges and defuse conflict. Emotional intelligence helps you build stronger relationships, succeed at school and work, and achieve your career and personal goals. It can also help you to connect with your feelings, turn intention into action, and make informed decisions about what matters most to you.

Emotional intelligence is commonly defined by four attributes:

Self-management – You’re able to control impulsive feelings and behaviors, manage your emotions in healthy ways, take initiative, follow through on commitments, and adapt to changing circumstances.

Self-awareness – You recognize your own emotions and how they affect your thoughts and behavior. You know your strengths and weaknesses, and have self-confidence.

Social awareness – You have empathy. You can understand the emotions, needs, and concerns of other people, pick up on emotional cues, feel comfortable socially, and recognize the power dynamics in a group or organization.

Relationship management – You know how to develop and maintain good relationships, communicate clearly, inspire and influence others, work well in a team, and manage conflict.

Why is emotional intelligence so important?

As we know, it’s not the smartest people who are the most successful or the most fulfilled in life. You probably know people who are academically brilliant and yet are socially inept and unsuccessful at work or in their personal relationships. Intellectual ability or your intelligence quotient (IQ) isn’t enough on its own to achieve success in life. Yes, your IQ can help you get into college, but it’s your EQ that will help you manage the stress and emotions when facing your final exams. IQ and EQ exist in tandem and are most effective when they build off one another.

Emotional intelligence affects:

Your performance at school or work. High emotional intelligence can help you navigate the social complexities of the workplace, lead and motivate others, and excel in your career. In fact, when it comes to gauging important job candidates, many companies now rate emotional intelligence as important as technical ability and employ EQ testing before hiring.

Your physical health. If you’re unable to manage your emotions, you are probably not managing your stress either. This can lead to serious health problems. Uncontrolled stress raises blood pressure, suppresses the immune system, increases the risk of heart attacks and strokes, contributes to infertility, and speeds up the aging process. The first step to improving emotional intelligence is to learn how to manage stress.

Your mental health. Uncontrolled emotions and stress can also impact your mental health, making you vulnerable to anxiety and depression. If you are unable to understand, get comfortable with, or manage your emotions, you’ll also struggle to form strong relationships. This in turn can leave you feeling lonely and isolated and further exacerbate any mental health problems.

[Read: Building Better Mental Health]

Your relationships. By understanding your emotions and how to control them, you’re better able to express how you feel and understand how others are feeling. This allows you to communicate more effectively and forge stronger relationships, both at work and in your personal life.

Your social intelligence. Being in tune with your emotions serves a social purpose, connecting you to other people and the world around you. Social intelligence enables you to recognize friend from foe, measure another person’s interest in you, reduce stress, balance your nervous system through social communication, and feel loved and happy.

Building emotional intelligence: Four key skills to increasing your EQ

The skills that make up emotional intelligence can be learned at any time. However, it’s important to remember that there is a difference between simply learning about EQ and applying that knowledge to your life. Just because you know you should do something doesn’t mean you will—especially when you become overwhelmed by stress, which can override your best intentions. In order to permanently change behavior in ways that stand up under pressure, you need to learn how to overcome stress in the moment, and in your relationships, in order to remain emotionally aware.

The key skills for building your EQ and improving your ability to manage emotions and connect with others are:

Self-management

Self-awareness

Social awareness

Relationship management

Building emotional intelligence, key skill 1: Self-management

In order for you to engage your EQ, you must be able use your emotions to make constructive decisions about your behavior. When you become overly stressed, you can lose control of your emotions and the ability to act thoughtfully and appropriately.

Think about a time when stress has overwhelmed you. Was it easy to think clearly or make a rational decision? Probably not. When you become overly stressed, your ability to both think clearly and accurately assess emotions—your own and other people’s—becomes compromised.

[Read: Stress Management]

Emotions are important pieces of information that tell you about yourself and others, but in the face of stress that takes us out of our comfort zone, we can become overwhelmed and lose control of ourselves. With the ability to manage stress and stay emotionally present, you can learn to receive upsetting information without letting it override your thoughts and self-control. You’ll be able to make choices that allow you to control impulsive feelings and behaviors, manage your emotions in healthy ways, take initiative, follow through on commitments, and adapt to changing circumstances.

Key skill 2: Self-awareness

Managing stress is just the first step to building emotional intelligence. The science of attachment indicates that your current emotional experience is likely a reflection of your early life experience. Your ability to manage core feelings such as anger, sadness, fear, and joy often depends on the quality and consistency of your early life emotional experiences. If your primary caretaker as an infant understood and valued your emotions, it’s likely your emotions have become valuable assets in adult life. But, if your emotional experiences as an infant were confusing, threatening or painful, it’s likely you’ve tried to distance yourself from your emotions.

But being able to connect to your emotions—having a moment-to-moment connection with your changing emotional experience—is the key to understanding how emotion influences your thoughts and actions.

Do you experience feelings that flow, encountering one emotion after another as your experiences change from moment to moment?

Are your emotions accompanied by physical sensations that you experience in places like your stomach, throat, or chest?

Do you experience individual feelings and emotions, such as anger, sadness, fear, and joy, each of which is evident in subtle facial expressions?

Can you experience intense feelings that are strong enough to capture both your attention and that of others?

Do you pay attention to your emotions? Do they factor into your decision making?

If any of these experiences are unfamiliar, you may have “turned down” or “turned off” your emotions. In order to build EQ—and become emotionally healthy—you must reconnect to your core emotions, accept them, and become comfortable with them. You can achieve this through the practice of mindfulness.

[Listen: Mindful Breathing Meditation]

Mindfulness is the practice of purposely focusing your attention on the present moment—and without judgment. The cultivation of mindfulness has roots in Buddhism, but most religions include some type of similar prayer or meditation technique. Mindfulness helps shift your preoccupation with thought toward an appreciation of the moment, your physical and emotional sensations, and brings a larger perspective on life. Mindfulness calms and focuses you, making you more self-aware in the process.

Developing emotional awareness

It’s important that you learn how to manage stress first, so you’ll feel more comfortable reconnecting to strong or unpleasant emotions and changing how you experience and respond to your feelings. You can develop your emotional awareness by using HelpGuide’s free Emotional Intelligence Toolkit.

Key skill 3: Social awareness

Social awareness enables you to recognize and interpret the mainly nonverbal cues others are constantly using to communicate with you. These cues let you know how others are really feeling, how their emotional state is changing from moment to moment, and what’s truly important to them.

[Read: Effective Communication]

When groups of people send out similar nonverbal cues, you’re able to read and understand the power dynamics and shared emotional experiences of the group. In short, you’re empathetic and socially comfortable.

Mindfulness is an ally of emotional and social awareness

To build social awareness, you need to recognize the importance of mindfulness in the social process. After all, you can’t pick up on subtle nonverbal cues when you’re in your own head, thinking about other things, or simply zoning out on your phone. Social awareness requires your presence in the moment. While many of us pride ourselves on an ability to multitask, this means that you’ll miss the subtle emotional shifts taking place in other people that help you fully understand them.

You are actually more likely to further your social goals by setting other thoughts aside and focusing on the interaction itself.

Following the flow of another person’s emotional responses is a give-and-take process that requires you to also pay attention to the changes in your own emotional experience.

Paying attention to others doesn’t diminish your own self-awareness. By investing the time and effort to really pay attention to others, you’ll actually gain insight into your own emotional state as well as your values and beliefs. For example, if you feel discomfort hearing others express certain views, you’ll have learned something important about yourself.

Key skill 4: Relationship management

Working well with others is a process that begins with emotional awareness and your ability to recognize and understand what other people are experiencing. Once emotional awareness is in play, you can effectively develop additional social/emotional skills that will make your relationships more effective, fruitful, and fulfilling.

Become aware of how effectively you use nonverbal communication. It’s impossible to avoid sending nonverbal messages to others about what you think and feel. The many muscles in the face, especially those around the eyes, nose, mouth and forehead, help you to wordlessly convey your own emotions as well as read other peoples’ emotional intent. The emotional part of your brain is always on—and even if you ignore its messages—others won’t. Recognizing the nonverbal messages that you send to others can play a huge part in improving your relationships.

Use humor and play to relieve stress. Humor, laughter and play are natural antidotes to stress. They lessen your burdens and help you keep things in perspective. Laughter brings your nervous system into balance, reducing stress, calming you down, sharpening your mind and making you more empathic.

Learn to see conflict as an opportunity to grow closer to others. Conflict and disagreements are inevitable in human relationships. Two people can’t possibly have the same needs, opinions, and expectations at all times. However, that needn’t be a bad thing. Resolving conflict in healthy, constructive ways can strengthen trust between people. When conflict isn’t perceived as threatening or punishing, it fosters freedom, creativity, and safety in relationships.

Authors: Jeanne Segal, Ph.D., Melinda Smith, M.A., Lawrence Robinson, and Jennifer Shubin

Last updated: July 2021

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I hope I’ve been able to touch on a few topics of interest and help.  Please reach out to the Human Resources and Diversity Office as needed; together, we’ll learn and navigate onward!

Sincerely best and looking forward!

Erica

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