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The Upside of Negative Emotions


Presentation6.pptUpside of negative emotionsAdmit it!! You try to escape, or avoid negative emotions as soon as you experience any of these, right? It is no surprise. We’re programmed to do that one way or another. It’s painful to feel depressed, ashamed, anxious, guilty, and the host of other negative emotions. To many, these emotions convey weakness. We gravitate more towards positive emotions like joy, optimism, excitement, confidence, and other emotions that put us in a more upbeat mode. And we’re not to blame as these kinds of emotions don’t only feel good; they’re good for us. They propel us to achieve better results and have better life experiences, in general, all culminating in a more satisfying sense of well-being.

For years I trained myself to shift my negative states to more positive ones in attempts to practice and hone my emotional intelligence. I help my clients do the same, but only after exploring what these negative emotions are trying to tell them. While it is true that many people present to a professional needing relief after experiencing intense one or more negative emotion, little do they know that these negative emotions were – in the beginning – their allies. That same experience they complain from is actually directing them to grow somehow, to be different, to take action, or to understand what is going on. I must emphasize, here, that most negative emotions in their mild form have their upside. Taken to the extreme, they end up in the person being in what may seems like a quagmire of relentless agony.  What I will brief, next, is mainly based on scientific research.

Take, for instance, stress. We’re often warned that stress is the enemy. In its extreme, I won’t deny that it is highly correlated with a host of physical and psychological problems. What many don’t know, though, is that moderate stress is actually good for you. It builds you up with arousal to rise to the challenge, unleashes your creativity, gives your life meaning, and strengthens your psychobiological resilience. Think of “Post Traumatic Growth” which people experience after a stressful experience. Not only do people report that such times stretch their coping muscles, it also changes them to the better in ways they never considered before. They start viewing life matters in a totally new perspective.

Anxiety, too, has its upside. If it weren’t for anxious people forecasting a problematic future in some ways, many discoveries wouldn’t have been brought to life. Anxious people are important for the human race. They care enough, too, not to engage in risky behavior because they can foretell negative consequences. They are, also, appreciated more by their friends and acquaintances because they are more considerate than others. Some anxiety provides you with enough bodily arousal to manage important tasks (e.g. a presentation, or an exam). Without such alertness, perhaps things are taken lightly and performance remains below desired standards. Anxiety can equip you with plan “A”, “B”, “C”, etc… all part of being a bit pessimistic in case thing go wrong, so you’re often more ready than an optimistic anxiety-free person. It is true, though, that sometimes anxiety can be too intense and chronic; thus, hampers both wellbeing and daily functioning.

Even depression is frowned on, when research suggests that mood dips enhance cognitive functioning. Rumination is a way to solve problems and dig deep for answers. People become more detail oriented in such states and don’t miss out on information like happier counterparts would. If you have a project you’d like to undertake, consult with a depressed friend on their opinion. They’d surely help you uncover everything that could go wrong with it. Besides, low mood helps you communicate your feelings better (you’ve thought about things like a million times already and things are clearer by the time you open up).

What about anger? That emotion gives you power and can be used as a strategy to get what you want. In most instances, anger doesn’t escalate to aggression (so that’s good). It directs to problem solving and provides a lot of insight on important matters. Unexpressed anger, turns inward and leads to depression and other health-related issues. Anger masks a host of other negative emotions and tells you which of your values are being violated. When you express anger, you’d be giving the relationship with the other person more guidelines on what is possible and what is not. Beware of anger becoming a communication pattern and a personality style, as then it would convey only lack of control over ones’ responses.

Guilt plays a beautiful function too. It makes you rectify or make amends when you do others wrong. It’s your moral compass especially for conscientious folks. Consider those who commit felonies without any guilt. If guilt was not there to warn the culprit, bad deeds would continue. Can you imagine, then, the kind of world we’d be living in? When you feel guilty, you’re keeping your morals in check alright. Sometimes guilt hovers unnecessarily over one’s psyche and it is totally unwarranted, so we need to make a distinction here on when it is truly valid.

Remorse, similarly happens “after the fact” and makes you a wiser person for similar situations (which may never come), but at least, you can offer others sound advice based on first hand experiences. Regret helps you mature into becoming a wiser person who’s more careful and slower in important decision making; and who takes into account prior life lessons. When you ask yourself “what can I learn here?”, you’re making good use of remorse.

When we consider jealousy, what a motivator this emotion is to be a better version of yourself despite its negative connotation. Jealousy of others who are inspiring raises the bar for you to work harder. It is admiration that makes some people strive to reach similar levels for things that they value. Even moderate romantic jealousy tells the other person they’re important. When couples don’t experience jealousy, sometimes it is not interpreted as trusting too much, but, rather, as having no basis for caring at all….

The list can go on and on for the upside of other negative emotions. They’re important to make the human experience more whole. The light is appreciated more after the darkness. The same goes for positive and negative emotions. The trick is to make sure the experience remains in the milder zone and never to allow it to become chronic or too intense. This can be done through attempts at regulating one’s emotions and interrupting them from escalating. In the end, sadness brings you peace; fear brings you confidence; anger brings you power; confusion brings you clarity; guilt makes you grow; and regret makes you wiser. Aren’t we better off befriending what we resist?

Your Personal Coach

Dania

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Time For Your “Mind Gym” – How Well Have You Fulfilled Last Year’s Self-Promises?


new year wishes

It gives me the chills when I consider that this is my last post for this year. Oh boy, time flew by real fast; and to realize that there are things pending still on my 2014 to-do-list makes me almost shed a tear. How did that happen when I know and practice what I preach about principals of high productivity? How is it possible to be so clear about my yearly resolutions and still fail to perform despite my relentless activity?

At this moment in time, I empathize with myself just like I do with my clients. I certainly was not “wasting” time. That’s more like pseudo-science. Urgent situations came up and necessitated my dealing with rising tension. New opportunities surfaced and required my attention. Some projects were too overwhelming, so I deferred some and put others to suspension.

No, I wasn’t slacking off during the past year. I was, rather, engaged in re-shuffling my priorities based on situational pressing demands. At different times, I found myself exploring novel life territories and adapting to unknown lands.

Yes, I did my best to accommodate without totally losing focus of my principal mission. I truly did maintain an eye on my guiding life vision. Yearly new resolutions are ideal when coupled with a clear plan to accomplish and move toward; and it’s perfectly okay to continuously consider their feasibility, be flexible with some, forget about others, and add a few new with greater reward. Can you similarly assess how much on that to-do-list you’ve scored?

My earlier plans were not meant to be engraved in stone. We have to keep in mind that a martyr cannot do much in a combat zone. It’s like we’re in a battle field out there and we need to remain vigilant to any upcoming rival; and in the end, allow no defeat to be ever final. Adjust the sails when the wind blows; slow down the wheels upon surfing the slopes; and fly higher when the sky is clear and before it, again, heavily snows.

At the verge of a new year, I cannot but give thanks and acknowledgement to how far I have, till now, reached. I would like to silence my inner critic for a while and resist the temptation to self-reprimand. These only leave me painfully impeached.

In my last note for this year, I am calling your attention to differentiate between excuses you may have for leaving things undone and truly exploring reasons for things you haven’t begun. I, hereby, call on you to focus NOT on the losses of the past year, but on all the gains you’ve gradually acquired my dear…

Next year will similarly be like a game of hide and seek. The good and the bad things will remain to bubble and squeak. And aren’t those what flavor life with its special mystique?

Wishing you a new year filled with earned success and best of fortune…

Your Personal Coach (who favors forward motion)

Dania

Time For Your “Mind Gym” – How Do You Use Your Imagination?


 

visualize

Are you aware of how you use your imagination? Have you unwrapped, yet, your gift of visualization? This is just a reminder of a powerful tool many misuse or forget to use. Most negative states are partly maintained through mentally replaying horrible scenes. Most fears are retained through imagining scary predictions of the unforeseen.

But what if we alter the contents of those pictures or movie displayed on our internal mental screen? How would it feel like if we were to imagine better outcomes and unleash the power of our inner creativity machine? All limitations, obstacles, and unmet needs were always the inspiration for creative ways to survive, to thrive, and to fulfill certain dreams.

Most Olympic athletes relied on visualization to create successful moves before performance so that winning is granted faster. Arnold Schwarzenegger imagined, since childhood, his becoming Mr. Universe and eventually becoming an actor. Walt Disney, similarly, used what he called “imagineering” to create his entertainment empire gradually after.

And if we really think about it, how do you explain our eventually enjoying the TV, the radio, or phone calls to a remote location? Someone somewhere used their imagination till they actualized its manifestation. The end result was the luring initial temptation.

Ideas of all major inventions did not remain in one’s brain hiding as a seed. They were nourished with active attempts to fulfill specific needs. Trial and error initiatives to make things happen are part of the process till one succeeds. One tool mostly used from inception till the end is creating images of how any restriction one ought to transcend.

To start with, give it some thought as to how you can be happier. “There’s a lot of power in simply imagining a better life filled with bliss. Many often miss to visualize exactly just “how” to effect this.” ~3Ds

Your mind cannot differentiate between what’s imagined and what’s real. It is no secret that visualization automatically changes how you feel…

You can reinvent your future, relax your body, energize it, or imagine succeeding on any interesting goal.

Use your creative imagination as your positive outcome visual control…

With or without Your Personal Coach

Dania

PS. You can watch me demonstrating “Guided Visualization” as a stress-busting tool live on LBC here: https://www.youtube.com/watch?v=s8Iz3Ry2EBQ&list=UUOQcFEEskw8OGYvA4FA89rA

You’re All Stressed Out? That’s Great News!!!


life boxing match

 

It is quite a normal reaction if you’re surprised about what the title above suggests. We have been bombarded over the years with messages that “stress” is our enemy. Today, I have some “breaking news” for you – some “great” news. Stress has its upside. There’s an emerging trend in scientific research that explores how you can befriend your stress and use it to your advantage. Stress is not the real problem. The way you handle it, or think about it, as I will shortly expose, is the problem. Whether you’re an employee, manager, or have any other life role, in our current fast-paced times, overwhelm is common and can dominate our lives. What you’re about to read can be life changing. Use it to your advantage. Share it with your friends and fellow colleagues. Apply it as your new way of living; and allow the same effects to rub on those you interact with.

What Happens When You’re Stressed?

 

Stress has been defined in so many ways, but there’s a consensus that stress is a perceived threat or inability to cope with the demands of a situation. Stress has two components: a cognitive component (thought processes that evaluate circumstances as beyond one’s control) and a physiological response of heightened arousal mobilizing the body into action (i.e. the flight or fight response). Job related stress is the number one complaint in organizational settings. It can be due to too many deadlines, problems with coworkers, enforced multi-tasking, work overload, and the list goes on. What ensues, usually, is a negative evaluation of current circumstances (the cognitive component). Physically, the body is continuously flooded with stress hormones (i.e. cortisol and adrenaline), elevated blood pressure, increased heart-rate and perspiration, muscles more tensed, etc…. No wonder the body gets run down over time; and the dangers of being stressed-out become apparent in variety of symptoms.

There’s Danger in Stress (so we were told)

 

For years, I have been guilty, as many, who deliver stress management workshops warning about the dangers of stress. Most research cautioned of long term stress as having debilitating adverse effects medically and psychologically. The array of related medical illnesses can range from the simplest common cold to more serious diseases, including: heart disease, cholesterol, blood pressure, cancer, and other scary medical problems. Psychologically, stress is the fuel that feeds anxiety and depression to say the least. On hectic jobs, we’re supposed to be on a continuous mission: manage arising stress and work on prevention. No one would want to become victim of any of these negative stress effects, right? Stress management techniques mainly included exercise, deep breathing, meditation, seeking social support, time management, and activities like that. These are very helpful indeed. I always used the analogy of each of us being like a” pressure cooker” as we navigate our days and weeks. We need to make the time to blow-off some steam intermittently before we explode permanently. “Beware becoming all stressed out”, I warned. “Change whatever situation you have control over”, I encouraged, “and if you can’t do that, change your reaction to it”. Yes, I did touch on changing the way we look at uncontrollable situations as one helpful way to manage stress, but I didn’t know – back then – the great power this had on tipping stress perception into becoming a motivational source (not a destructive one). We fail to notice that stress can actually be a positive force – known as “eustress”; and that it excites us to be our best.

Eustress (Positive Stress)

 

What happens when you have a deadline and you need to prepare, coordinate, lay the final touches, and then submit your work? You get all hyped-up to do those. The same thing happened as you studied for exams (if you remember), gave your first presentation, started a new job, got a promotion, and even when you were on vacations. Eustress produces increased energy and improves performance.  No wonder some adrenaline junkies seek it through a roller-coaster ride, or through watching horror movies. These short term buzzes have a good feel on both body and mind. What is less circulated, unfortunately, are the scientifically researched positive effects stress has in that respect. Did you know that eustress has protective health benefits on the body by enhancing immunity and speeding up recovery? You don’t hear such information often, do you? Stress, moreover, enables the brain to be more alert and uses its capabilities more efficiently. Memory and intelligence are, also, enhanced. At greater and even prolonged levels, stress produces mental toughness, better perspectives, a heightened sense of meaning, a sense of mastery, strengthened priorities, deeper relationships, heightened awareness, and greater appreciation of life. Very few would share the good news, right?

The Upside of Stress in General (More Scientific Findings)

 

Perhaps if you think about these positive effects well, you’ll find some real life examples. Your stressful life incidents made you grow; made you mature; made you change. “What doesn’t kill you makes you stronger” it’s been said. You think about why things happened, and in retrospect, you may find a good reason (or more). This is exactly the kind of view many people adopt of stressful times. And, indeed, in a large representative sample in the U.S. of a long term study examining perceived life stress of nearly 186 million adults and their view on whether stress was harmful or healthy, and after 8 years follow up through public death records, researchers found that participants were at 43% increased risk of premature death if they reported experiencing a lot of stress and viewed that stress affects health badly. Those who reported experiencing high stress levels and had a better view about stress were less likely to die – even when compared to those who experienced relatively little stress levels. Kelly McGonigal – one leading health psychologist – suggests that if we stop believing stress is the enemy, we may actually live longer. Is this general upside view about stress applicable when narrowed down to the organizational setting? Yes, it is.

The Upside of Stress at the Work Place (when researched)

 

Shawn Achor from Harvard and Alia Crum from Yale teamed up and uncovered that most corporate training on stress seemed to unintentionally raise it. They experimented on some 380 managers by exposing them to a 3-minutes scientific video either showing the debilitating effects of stress, or the enhancing effects of it on both body and mind. The results were significant when the view on stress was rigged to its positive effects. Not only did these managers embrace their stress levels, their existing distress about it was diminished. When managers’ perceptions about stress were tipped more positively, they felt more productive and energetic (to name a few); moreover, they reported less physical symptoms typically associated with stress (e.g. headaches, fatigue, and backaches). In a follow up study, Achor and Crum, trained 200 managers to rethink stress positively and use it to their advantage at work. The process involved 3 steps: awareness of stress, finding the meaning behind being stressed, and then redirecting that energy to improve productivity and job satisfaction. The results of such training were even more dramatic than the first study. With more focused intent, these managers reported similar diminished distress, and an enhanced view about stress that raised their work effectiveness and improved their health. So how does the magic happen?

What’s Going On Exactly? (The Physiology Behind It)

 

Studies show that one physiological change resulting from the stress response is that one’s heart pounds faster to get more oxygen to the brain. In a similar vein, when one experiences happiness, joy, or courage, the heart pounds faster to prepare one for action, but a healthier cardiovascular profile is observed. The difference between either condition is that the stress response results in a decreased cardiac efficiency and constricts the heart’s vasculatures in preparation for damage or defeat. Such constriction is not reported in healthier more positive responses. The heart pumps more blood, alright, but the blood vessels remain relaxed. This is what’s known as physiological toughness that suggests that the physiological arousal facilitates better coping and enhances performance. Changes in how one perceives stressful situations results in changes in physiology. Not only that, one other component among other stress hormones released during the stress response is “oxytocin” (known as the “cuddle” or “bonding” hormone). Oxytocin is not only triggered upon intimate interactions, it’s, also, released during the stress response. It pushes the individual to seek human connection and talk about their problems. No wonder we turn to friends, colleagues, or others during hard times. We seek validation, acknowledgement, and support. Oxytocin release acts as a natural anti-inflammatory that dilates the arteries and regenerates heart cells; thus, facilitates healing from any stress-induced damage. This is what makes one resilient and bounce back from difficult times especially if they actually receive support from others. To sum it up: One new thought in your mind; one word from another can make all the difference.  Rings a bell?

Lessons We Can Learn (On the Job)

 

What is widely known, by now, is that employees don’t just leave organizations. They leave bad managers. Wide scale surveys in organizational settings do point out that words of acknowledgment and praise are way more powerful on the job than any monetary reward. Linking it to my exposition above, these words transform the “meaning” of working hard, right?  You can be stuck with a manager who does not empathize. You may find yourself trapped and can’t quit because your options are limited, or costly. So what can you do? Re-assess: how can you make this situation work for you? Should you engage in an aggressive job hunt campaign to change things? Would it help to learn some effective communication techniques to deal with difficult negative people around you? Who can you resort to for support? What could be a more powerful motivating meaning you can give to your current “stuckness”?

And what if you were the manager who’s organizing the work of close to burn-out subordinates? That, too, can be over-whelming, but if you become more compassionate and caring, and use that oxytocin release to help them out, you’d be actually doing yourself a favor. Acts of kindness – as reported by many studies – strengthen your own resilience (not only that of others). If you top it up by enabling your subordinates to view their stress differently, it will lead them to peak performance. Support them become better at stress by changing their perceptions from “threat” to “challenge”; from being invaluable to highly contributing. Enable them chase better meaning of “overwork”, for instance, instead of just avoiding discomfort. Change their minds and this will change their whole bodily responses. Remember to do the same for yourself, ok?

That Earlier Ignored Stress- Buster

 

It’s not enough to take breaks to escape day-to-day stress by removing oneself temporarily from situations no matter how helpful these may seem. For all I know, some situations you can’t easily escape at all. Even if you return from a vacation, you’ll find nothing has changed. The real deal would be to target the evaluating thoughts of different stressful situations. Thoughts that determine situations as “threating” will evoke the typical stress response. On the contrary, thoughts that consider situations “challenging” will evoke the “having courage” response with all its ensuing positive effects. Courageous people firmly believe that they have the required capabilities to deal with circumstance they’re in. In their heads, they hear a voice yelling “I CAN do this”, “I AM in control”, etc…  Perhaps the word “stress” has been repeated often enough in this article to make you feel highly aroused already. How about we make proper use of para-linguistics (i.e. the power of words used on our emotions)? Let’s change the word “stress” to “all hyped-up”. My body is rising to help me be up to the challenge. It’s my opportunity to demonstrate toughness. I’d like to think of life as a boxing match. You’re not defeated if you’re knocked down. You’re only defeated if you refuse to get up…. Rise and fight again harder each time!! You CAN do it!!

Your Personal Coach

          Dania

Time For Your “Mind Gym” – What’s Your Most Important Project?


life project

Unless you’re roaming aimlessly in life and you have absolutely no interests, you’ll find yourself working, from time to time, on different projects. These can be long or short-term; straight forward or more complex. Each adds to your general life fulfillment one way or another and has its spill-over effects.

From earning a good education to getting your dream job to raising a family, you move in phases aiming at succeeding in each. Along the way, you prepare with minor baby targets to be there; and gradual adaptations to your changing situations ensure that these goals you reach.

In a chaotic fast paced life-style, some people drift with the flow. They forget to pause, for a while, and assess whether or not they continue to grow. To their chagrin if they do, can realize they have been for a long time in a status quo. Nothing to look forward to each morning can be death in life and makes living something they can easily forgo.

The real deal in life is to live it as happily as you can. Only you can do that; and, it certainly is added joy if you shared the glee with others across your life span. To make it right, you’ve got to be the best version of yourself equipped with a “how to” manual project plan.

Are you like many who already know and inherently resolved that “the most important project you can ever work on is your own life and how you grow and evolve”? ~ 3Ds

It can overwhelm you to consider how many things you need to refine. Relax now… Pick one thing today, and for the coming few weeks vow to focus on doing one thing in that direction; and little targets assign. Day in, day out, all your resources in doing that align.

The snowball grows once you get it rolling. If you stay at it, that eventual make-over can be mind-blowing…

You yourself will be surprised at how easy and gratifying it all is. This is the one investment that will, eventually, lead you to smile with a grin…

So, when shall we begin? Planning starts just with a paper and pen….

And perhaps Your Personal Coach

Apres vous…

Dania

Time For Your “Mind Gym” – What Are You Resisting?


gain pain

Have you wondered about the nature of what you often resist? These perhaps fall into two kinds: what’s good for you and what’s bad. You can resist specific things, people, and behaviors, or other things that fall in the more abstract.

 Resisting change, temptation, advice, power, beliefs, or new fads can be such notions. All may include both elements that harm you, or lead to your self-promotion. Many times, and if you have the inclination, resisting any of these can entail using a lot of energy coupled with unrelenting maintenance of emotions. It requires a steal-like mental set and persistent action steps to push and never surrender forward motion.

It has been said: “What you resist persists; what you embrace dissolves”. To me, the case neither applies generally, nor does it predominantly exists. It all depends on what you are resisting and what the target involves. There’s great value in accepting what we can’t change. That one is true…. but there’s, also great value in being stubborn and persisting on what’s good for you…

If I were to argue further, wouldn’t you, now, resist stagnating, feeling weak, being disempowered or ridiculed, ignorance, and the kind? Surely if these dominate lead you to having a restless heart and an un-quieted mind….

To resist your own evolution, is to keep yourself in chains. What you need to persist at is your own growth domains. You probably resist, most, the pain that comes with prospective gains. If you ignore the discomfort that comes with changing to the better, only focus on the rewards remains.

“Ironically what brings us great gain can be, at the same time, the source of grave pain.” ~3Ds

Isn’t that why you may resist initiating the move? It’s simple. You’re not focused enough on how you’ll improve. Just boost up your positive emotions; and make sure the negative ones you remove…

The game, hence, becomes rigged in your favor (eh, with a check-mate kind of move…)

Will you, now, get into the groove?

With your Personal Coach

Dania

Time For Your “Mind Gym” – What Makes You Jealous?


Jealousy

Com’on don’t deny it… You’re jealous!! I’m not referring to the romantic type here & it doesn’t have to be that kind carrying all sorts of negative connotations! You’re unknowingly comparing yourself with others most times & get in the state upon your own negative evaluation.

It can stir you to raise your standards when you say; “I want to be exactly that!” You observe & then imitate; keep at it till you’re there; & then you get to celebrate. But what happens if those feelings you incubate? & no action, to be there, you demonstrate?

This is when the sum of negative feelings defining jealousy compound: fear, resentment, insecurity, & the like… in the heart, these go round & round. They distort the thinking, leave one bitter, & immerse one deep down in the ground.

I can’t be “this”; I won’t have “that”; Someone else is taking what I attempt at…. Thoughts like these & more can keep one victim of creepy anticipations. Why fret & fuss when it’s up to you to become better not bitter with frustrations? Why envy others for what they have when you can focus on your own good foundations?

“Jealousy can either push you to outperform what you used to be, or keep you flaming & boiling in one place to high degrees.” ~ 3Ds

And we both know that there is so much brilliance in your core; That being different doesn’t necessarily have to make you sore; That you can always do more, be more, & spread your wings beyond any shore…

Perhaps you don’t focus much on the fact that you’re so loved; That many times people, here, look at YOU & say “I wished I were that!”. Perhaps you don’t know that all angel near or far are fascinated by your grace; & that in your trace, they’re in a non-stop race…

If only you know there is no real good reason to be jealous just now. Sure, there’s always room to grow & improve, but as you are, in current times, you illicit more than a “wow”!!

Aiming always to lift up your mood, I bow before your greatness in awe… 🙂

Your Personal Coach

Dania

Categories: Coaching, Growth, jealousy
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