Wednesday, July 31, 2019

DO YOU REALLY LISTEN?


             We don’t listen. Really, we don’t. Listening requires us to be fully present, and if there is one thing that seems to have become increasingly difficult to do, it’s to be fully present, and therefore to fully listen. In her book Alone Together, researcher and psychologist Sherry Turkle shares her findings that children are complaining more about parents not listening to them than they have ever done. The increased pressures of life appear to have shortened our attention spans significantly, reducing our ability to focus on just one thing at a time. If someone who is speaking to us doesn’t get straight to the point we lose interest and pull out our phone ‘just to check’; we check our devices for social media updates or emails if the film we’re watching has a lull in it, and we text while we’re giving our child instructions on their schedule, all the while convincing ourselves that we are really good at multitasking, when what we are actually getting good at, is doing nothing very well. 

            While we have gained convenience and an ease of connecting that we couldn’t even dream of a generation ago, we seem to be losing the ability for being fully present with someone, for giving all our attention to listening and understanding so that the person feels heard and felt. The erosion of this ability is taking its toll on all relationships, but especially our relationships with our children.

            The breakdown of listening as an ability or skill is also evident inside our own minds where we are ‘multitasking’ while supposedly listening to someone. Although we hear what is being said, we are simultaneously assessing the part that resonated most, even judging it, and framing our own reply while a multitude of other thoughts that have nothing at all to do with the conversation are running rampant in our head; what we’re having for dinner, the traffic report, the shopping list we forgot, the missed phone call and all the emails we have to write as soon as we can get back to our device. I certainly cannot listen successfully in this way, nor can anyone else I have ever met, yet we all continue to attempt to listen and multitask simultaneously as if it were actually possible, then wonder why we have so many misunderstandings and challenges in our communications and capacity to understand each other.

            To truly listen requires attention, willingness to place our own issues aside, and respect. It requires that we give the speaker (even if she is just a toddler) our full and focused attentiveness, that we are willing to untether ourselves from any agenda we might have while we listen, and that we respect the speaker enough to consider his or her expressions seriously. Unfortunately, because this doesn’t happen much today, we experience and witness endless frustrations, misinterpretations, misunderstandings, disagreements, arguments and conflicts in every area of life on an extraordinary, and I would posit unmatched, level.  In families, corporations, organisations, groups, and relationships of every kind, the failure to listen well is rampant and regrettably also forms the basis of assumptions that underlie many important decisions that are made on all levels of society –assumptions that were made because we didn’t take the time, nor did we have the focus, to listen well.

            Learning to listen well and be fully present is a critical skill, and one that we need to give a lot more priority to developing, more now than ever. Learning to master our own emotions is key. The more we are masters of our own emotional state –in other words, the better we can manage our own feelings and stress– the better equipped we are to listen and understand others, especially our children well. It is a significant gain that results from developing the self-awareness and capacity for self-management that is emotional intelligence, and that Applied Emotional Mastery facilitates.


Saturday, March 30, 2019

ARE WE HARDWIRED FOR FOMO - or is it a choice?







We are hard-wired for connection. Recent findings show that when we feel social pain – a snub, a rejection or an unkind word – our emotional experience is as real as physical pain. Unfortunately, in our so-called Western culture we tend to venerate independence, often rejecting the notion of connecting with and relying on one another for emotional well-being – the very connection we are wired to need. But the findings are irrefutable: we are wired to be social beings, and that means interdependence.

What we mean by ‘wired’ is that there is a network of neurons in the brain that facilitates our connection with each other. It is biological. This neural network was discovered by psychiatrist and neurologist Constantin von Economo in 1926 as part of his research into neuroanatomy. He discovered two unusually long neurons in the prefrontal cortex (front of the brain), and that these neurons extend all the way into the gut. There they inform our instinctive social responses, such as when we automatically respond to cues like a smile of recognition or a familiar voice, a scowl of displeasure or a cry of pain.

This neural network also drives out need for social connection and acknowledgment, which brings me to the all too prevalent FOMO (fear of missing out). Although there are many theories as to why our current-day internet use – particularly social media – appears to be so addictive, this neural network we all have, suggests that it’s not the internet per se that is addictive, but the compulsion to connect, to avoid feeling alone, excluded, or out of the loop. The resulting anxiety that appears to becoming a problem we cannot ignore, is driven by this primal drive to connect and essentially have our existence recognised by others. Social media is feeding this instinct with instantaneous reward (or not) that keeps us checking in with increasing frequency such that we never get to fully recover before we feel the need to check again. This is the addictive cycle that, although originally stemming from a perfectly natural neural wiring, becomes imbalanced, perpetuating anxiety and stress – sadly much of which is the result of imagined rejection.

Combatting this by giving more priority to actual human connection will go some way to restoring the balance. All ‘in person’ contact with other human beings triggers biochemical responses, at every level of our bodies and brains. Electrically and chemically. Both the heart and the brain picks up signals as well as transmitting them. Within 12 feet of another person, our bodies start to pick up emotional energy from another person, layered by our own beliefs, memories, judgments and narratives we imagine, based on how we ourselves are feeling. In less than a millisecond we determine whether we feel defensive towards the person or trust the person, and whether he or she may add value to the interaction or conversation we are about to embark upon.

This ‘real-life’ way is how we are designed to connect and to develop relationships and (hopefully) healthy interdependences. Fully present, focused interaction, appreciating and savouring our connection with the other person, releases endorphins which counteract the addictive quick-fix reward-dopamine cycle, creating more balance and quality of relationship. Our capacity to ‘tune in’ to others, in person, also helps us to empathise and generate compassion and other balancing and self-regulating emotions that make us more fully present with those very connections we yearn for. The result is a healthier, happier and actually considerably more connected life.

A few practical tips:

Check the ‘Social’ in Screen-Time: 99% of the time, the reason for checking social media frequently is that, deep down, you just want to connect. Remind yourself of this each time you reach for your device; the connections you make there are largely superficial. Pause and ask yourself whether it will bring you closer to or further away from real-life connections?

Hacking real-life connection: Can your next use of social media be to foster your real-life relationships (i.e. arranging to meet for a coffee, or organise a gathering?) Try to avoid passively scanning feeds or engaging in social comparisons. Instead, explore how you can use technology more to deepen real-life connections: to spread happiness, gratitude, compassion, and the well-being that comes from in-person communication.

Check-in with Yourself: Throughout your day, at regular intervals, (for example whenever you reach for your phone) take your attention into your body and ask yourself what you feel. Identify the emotion, and the associated tension or felt sense. Let your body ‘tell you’.

Let it Be: Allow yourself to identify a feeling-word or an image to describe your body’s sensation. Accept it, and breathe into it. And only then, let it go – exhale and allow the tension to drop away. Then ask yourself if the emotion is telling you something you need to act on or maybe it’s not working for you? Do you need to change the way you feel (rather than escaping from it into technology)?

Choose it or ‘Lose it’: Use technology to help you choose how you feel rather than allowing tech to control you. Sign up for apps that help you get centred and activate that inner smile: Headspace is a good one to start with, as are the HeartMath apps, and Happify. Better still, use a journal and pen and write to process your emotions and thoughts.

The Real 5-2 Fast; a list of tips such as these cannot exist without the suggestion to take a technology fast. There is so much evidence now to show that regularly disconnecting from tech is good for your health and happiness that I will not elaborate much. Suffice it to say studies show it can improve your concentration, reduce stress and anxiety, and increase your overall well-being and mental health. Try giving yourself limits such as no devices by the table or in the bedroom. Better yet, turn them all off at the weekend, so you get 2 social-media-free days for every 5 you use! I promise you, it will make a significant improvement to your well-being and the well-being of all your connections and relationships.

Sunday, December 9, 2018

EMOTIONAL INTELLIGENCE '5-A-DAY' TIPS FOR THE NEW YEAR!

I wonder whether you are as puzzled as I am by the lack of emotional maturity amongst politicians these days? Where is the emotional intelligence? Not that we should expect our leaders to have the highest EI any more than that they should have the highest IQ. but the complete lack of it we are seeing around the world beggars belief. It seems to me that uncontrolled emotions are completely running things.

We all know that emotions are powerful, but I believe there is enough evidence published by now that I can safely claim they are THE most powerful force we have. They drive everything of significance: what you think, how you behave, how you perform, how you communicate, how well your brain works and even how healthy you are. And while emotions are powerful when you are aware of them, emotions wreak havoc when you’re not! Which could be one reason why unmanaged emotions are so prevalent in politics and leadership: there is little if any self-awareness.

As you may be aware (pun intended), self-awareness is a prerequisite for emotional and social intelligence – if you are unaware of what you’re feeling or how it’s impacting you, you are unlikely to have much awareness of how you are affecting others. You will also have less capacity for empathy and, most important of all, for managing your own emotions so you could think and act in ways that work better for you, your goals, your situation and the people around you.

Unfortunately, there is little any of us can do about our leaders (save taking EI into consideration next time we are called on to vote for or influence the election of one, of course.) However, we can always get better at developing our own EI – and thereby influence ourselves and our surroundings in as positive a way as possible. Just as with the plastics crisis, we each can make a difference!

So, as we move towards 2019 (a year that will hopefully be managed with more emotional intelligence) – I offer a few practical guidelines (or for many of you, reminders) to help us all contribute to that! 
Think of them as your ‘EI 5-A-Day’.
  1. Label your feelings rather than other people - avoiding blame.
  2. Own your feelings. Take responsibility for your own emotional reality. (Check in your body; where & what are your feelings?)
  3. Make a distinction between what you feel and what you think.
  4. Acknowledge when your emotions aren’t helpful or working for you and/or others, and take a time-out to self-regulate and problem-solve whatever is causing the emotion (use tension release processes and slow breathing).
  5. Look for learning and growth in your emotions or the stress-producing situation, and appreciate ‘what is’.
I hope you find this a helpful checklist. If so, do pass it on!

Warm wishes,
Jennifer