Resilient Leader – Module 5

Enhance how we manage our own mood, emotions, stress and workload

triggers of pleasant emotions

default behavioural outcomes

  • Triggers of pleasant emotions – see first image from page 54 add here
  • Default behavioural outcomes – see second image from page 54 add here
  • Triggers of unpleasant emotions – see image from page 55 add here
  • Default behaviours outomes – see image from page 55 add here

triggers of unpleasant emotions

default behavioural outcomes

Associated behaviour
Come out charging, the best defence for a strong emotion is to go on the attack of others; bluster a way through the emotion of the situation.
Become overwhelmed by the emotion; over-generalise the situation as a never-ending pattern; pick out, magnify and dwellon the emotion.
Withdraw from situation; deny or discount the situation or interaction; emotionally close down during difficult interactions or situations.
Refuse to ask others for help; be unwilling to let go; become patronising of others, especially when unsure of how they are feeling.
Use innuendos to trigger distracting emotions in others; engage in playful teasing, not-too-subtle remarks, non-verbal and behavioural attacks.
Adopt a tone of absolute certainty and sureness beyond reasonable doubt; justify own position as the ‘right’ one, discount others’ perspectives.
Find fault with everything but seldom offer a useful solution; aim to influence others to feel the same; spread rumours about issues.
Unrealistically optimistic; demonstrate a strong positivist bias, be unable to recognise the downside of situations; fail to identify emotional problems.
‘Fortune Teller’
Jump to unsupported conclusions; predict outcomes without evidence, decide on others’ perspectives without confirming; catastrophist.
Always reasonable and sincere, but unauthentic; leave others thinking you agreed only for the sake of peace.
Report shortcomings of others; fail to take responsibility for own actions; defer decisions to others; impulsive; prone to whingening.
‘Gloomy Gus’
Discount the positive; hyper-pessimistic; exaggerate issues; discount own and others’ qualities; the ultimate pessimist or devil’s advocate.

If we know our own default behaviour is there anything we can do to adapt and change to result in a more positive outcome?

Take a minute to think about what your impact behaviour would be rather than react – take a pause and reflect before responding.  Think about the two ‘R’s’ and don’t react, reflect and then respond.

Strategies for resilience

Thinking Strategies: one of the most effective ways of managing emotions is to think about emotions from a different perspective

  • Create boundaries for yourself. Set aside thinking time for yourself in work
  • Reducing how often you tune into news/social media
  • Gratitude reflections
  • Diarising thinking and reflection time
  • Perspective taking

Physiological Strategies: our physiology can have an impact on the way we feel and manage stress – exerecise, diet, sleep and other activities can help us mange emotions more effectively.

  • Sleeping better
  • Drink less alcohol and caffeine
  • Improve diet
  • Exercise – most days (even if this is going for a walk)
  • Mindfulness meditation (smiling mind)

Relationship Strategies: connecting and sharing with others provides us with the opportunity to express and explore our feelings and get someone else input or support for them.

  • Relationship improvement (goal setting/actions)
  • Staying connected with people, structure regular check in times
  • Getting involved in network groups, conferences and industry events
  • Leaning into conflict/difficult conversations

Environmental Strategies: connecting and sharing with others provides us with the opportunity to express and explore our feelings and get someone else input or support for them.

  • Burning candle, playing music
  • Structured times for emails and work calls.
  • Management of calendar and sticking with it
  • Doing something you love in the outdoors.
  • Work life balance
  • Doing things that move you emotionally – watching a film, going out for dinner etc
  • Improving your work area – feeling more organised and making it a feel-good place to be

How can you enhance your psychological well being?

What can you start doing or stop doing?