1. Emotional Regulation Knowing Your Emotions
Building Emotional Intelligence

2. How the Brain Works
Current research shows there are two parts to the brain:
The “cognitive brain” responsible for conscious and rational outward activity
The “emotional brain” responsible for survival and unconscious regulation of functions within the body.
For health and well-being, both “brains depend on constant integration and interaction.

3. What is Emotional Intelligence?
Emotional Intelligence means you can:
Identify and name feelings
Express feelings in a productive way
Assess the intensity of your feelings
Manage your feelings
Delay gratification
Control impulses
Reduce stress
Know the difference between feelings and actions

4. A Theory About Emotions
Emotions are there for a reason
There are only a few basic emotions: anger, sorry, joy, surprise, fear, disgust, guilt/shame, interest
All other emotions are learned and are some combination of the basic emotions
Emotions come and go, like waves
Emotions are self-perpetuating – “They like themselves.” Once an emotion starts, it keeps restarting itself.

5. Primary & Secondary Emotions
Primary emotions are what happen in response to an event. We have little control over this first response.
- I got a bad grade on a test, so I’m angry.
- I just found out I have to move because my Dad got a job in a different city, and I’m sad.
Secondary emotions follow the primary emotion. You do have some control over these.
- I feel ashamed about being angry about my test, since I know I didn’t study much.
- I feel angry at myself for not supporting my Dad and my family even though I don’t want to move.

6. Identifying Primary & Secondary Emotions
Neither primary nor secondary emotions are “bad.”
To work on the original problem, you need to get back to the primary emotion.
An Exercise:
Imagine a reaction or primary emotion that you might have to an event. Write it down on your reflection sheet.
Now write down a secondary emotion or inner reaction to your thought or emotion. (guilt about feeling angry, shame about not doing well at something, anger for feeling sad)

7. Emotions and Your Body Your body changes with your emotions
Muscles tense and relax
Heart rate changes
Breathing rate changes
Skin temperature changes
Blood pressure rises and falls
Facial muscles tense – jaw clenches, teeth grind, mouth tightens
Noticing your body changes, helps you identify your emotions

8. P.L.E.A.S.E.
Since your body and mind are closely linked, and the health of one affects the health of the other, remember PLEASE: PL Treat physical illness E Eat healthy A Avoid mood-altering drugs S Sleep Well E Exercise

9. My Thoughts
After considering this presentation, what are three ideas that your learned about emotions that can help you in your daily life? Write your answers on your reflection sheet.