Equilibrio emocionaltit

Equilibrio emocional

Equilibrio emocional

Definition:

(This first section contains an explanation of this competence and some comments about why it is important)

The capacity to react with emotions and moods that are appropriate for each situation.

REFLEXIONAR

REFLEXIONAR

Equilibrio_Evaluacion

Evaluación

  • ¿Mantienes un ánimo estable, sin variaciones bruscas ante el menor cambio de circunstancias?

  • ¿Tienes paciencia con las propias limitaciones, buscando aprender de las derrotas?

  • ¿Utilizas un tono respetuoso al corregir fallos de los demás?

  • ¿Sabes apaciguar los ánimos en momentos de especial tensión, tomando distancia y adoptando un papel conciliador?

  • ¿Eres sensible ante las alegrías y las penas de los demás, demostrándolo con naturalidad y sin excentricidades?

  • ¿Te exiges conociendo tus límites, sin dar más de lo que puedes?

  • ¿Tienes confianza en ti mismo y autoestima alta?

  • ¿Sabes descansar? ¿Duermes lo suficiente y te tomas descansos durante la jornada de estudio?

  • ¿Compaginas los estudios con la vida familiar y social? ¿Haces deporte? ¿Aprovechas los fines de semana?

  • ¿Sientes satisfacción cuando haces las cosas bien?

  • ¿Sabes no agobiarte a la mínima que te sacan de tu zona de confort?

  • ¿Tienes entusiasmo por el día a día? ¿Te diviertes y te ríes?

  • ¿Expresas tus sentimientos? ¿Compartes tus emociones con compañeros y familiares?

  • ¿Eres paciente con los demás? ¿Aceptas que no todos puedes trabajar a "tu onda"?

  • Eres primario en las reacciones, sin pensar antes de hablar o de actuar.
  • Tu estado de ánimo es variable e impredecible, todo te afecta.
  • Pierdes la serenidad ante situaciones de presión.
  • Piensas que los demás no tienen interés en ti o quieren hacerte pasar malos momentos.
  • Criticas mucho a los demás por su trabajo o por su forma de comportarse
  • Eres inoportuno/a en tus comentarios y criticas y utilizas un tono poco adecuado a las circunstancias y a las personas a las que te diriges.
  • Te dejas llevar por impulsos, deseos o estados de ánimo.
  • Te muestras en unos momentos hiperactivo/a y en otros apático/a.
  • Dependes de la aceptación de los demás.
  • Interrumpes una conversación porque no estás de acuerdo con lo que se plantea.
  • Tienes inseguridad en situaciones que ya te habías preparado para afrontar.
  • Desconoces las causas que motivan tus variaciones de ánimo.
  • No aceptas correcciones de familiares, amigos o profesionales.
  • Reaccionas de modo desproporcionado ante situaciones de tensión.
  • Exageras las manifestaciones de las emociones (alegría, pena, enfado, etc.).
  • No te motiva lo que estás estudiando y no preguntas dudas en clase.
  • Tu autoestima baja en los momentos más desafortunados.
  • ¿Eres capaz de comprender y controlar tus emociones?

  • ¿Mantienes un estado de ánimo relativamente estable?

  • ¿Conoces cuáles son tus capacidades y tus limitaciones?

  • ¿Te gusta lo que estás estudiando? ¿existe algo de tu vida académica o personal que crees que está fallando o le falta algo?

  • ¿Te sientes incompetente ante dificultades o fracasos en tus estudios?

  • ¿Sabes mantener la calma en épocas de alta tensión?

  • ¿Reaccionas desproporcionadamente ante las diferentes circunstancias? ¿Con otras personas?

  • ¿Tienes explosiones de mal humor?

  • ¿Cómo te sientes después de haber terminado una tarea o un trabajo que te ha costado mucho esfuerzo? ¿Cómo te sientes cuando no has podido lograr algo?

  • ¿Compaginas tus estudios con la vida social? ¿Aprovechas momentos para poder relajarte?

  • ¿Ayudas a los demás cuando tienen problemas/dificultades? ¿Por qué sí/no?

  • ¿Te rodeas de compañeros que sacan lo mejor de ti? ¿Te conocen de verdad y te apoyan?

  • ¿Sientes el apoyo de tus familiares? ¿Compartes tiempo con tus padres donde realmente puedes decirles cómo te sientes?

CAMBIAR

CAMBIAR

Equilibrio_PlanAccion

Plan de acción

  • Overcomingcravings.com is a website created by Dr. Kevin Majeres from Harvard University. It offers information and resources to train your mind to control negative emotions and build a mature personality.

  • Take your time to carry out the different modules, rather than doing them all at once. Pay attention to the videos and the advice to prevent impulsive responses.

NOTE: The videos offer the option of automatic English subtitles to help with comprehension.

  • Since ancient times, we’ve been advised to avoid making big decisions during difficult times.

  • Thus, anger, joy and sorrow must act as an “alarm clock” to remind you not to make decisions at these moments. First of all, calm down and take a step back from your emotions. Once you have calmed down, make the decision.

  • A study by Harvard University found that we spend almost half our time thinking about things we’re not doing at that moment (a song that is stuck in our head, something someone has told us, what would happen if…).

  • Mindfulness is the ability to fully focus on what we are doing at a given moment. It’s more than just a fad; there are plenty of studies that show that being our best self, our creativity, the quality of our relationships and even our happiness depend largely on our ability to put 100% of our attention into what we are doing.

  • To achieve this, go to the resources section for videos and articles to help you develop or improve this skill.

  • Spend 10 minutes a day for two weeks doing exercises to develop your ability to focus.

  • If you really get to know your inner self, you’ll realize how you react and what feelings certain actions trigger in you, so you won’t be surprised the next time. 

  • For two weeks, spend 5 minutes a day identifying times when you feel good and times when you feel bad. Identify the reasons.

  • Growth is only possible when we leave our comfort zone, when we go to a place where uncertainty reigns and danger lurks.

  • When you come across difficult or upsetting situations, view them as an opportunity to grow and bring out the best in yourself. Think about the benefits of tackling these situations.

  • When something goes well, don’t miss the opportunity to involve others in the success. Acknowledge others for their work and thank them for it.

  • And when things go wrong, don’t be too quick to judge what happened. Keep your cool while you find a way out of the situation and calmly evaluate what has gone wrong and whether you could do better next time.

  • Don’t be afraid to do things differently.

  • Negative emotions are more common and more intense when our habits prevent us from taking care of ourselves physically.

  • To avoid this, get the right amount of sleep (between seven and a half and eight hours), get regular exercise, make sure your meals are balanced and never skip meals.

  • Schedule a weekly activity that you love and that you know will help you relax. In other words, treat yourself!

PROFUNDIZAR

PROFUNDIZAR

Equilibro_Recursos

Recursos

Note: In this article, psychologist Guy Winch explains his theory of “emotional hygiene” to reveal the importance of taking care of our minds as much as we take care of our bodies.

Note: In this post, IESE professor Nuria Chinchilla explains the importance of being aware of what we are doing and how to achieve it.

Note: Silence not only calms and settles our emotions, but also has very beneficial health effects.

Note: This article presents three different methods to control our emotional impulses, which fall into different categories.

Note: In this article, by contrast, Guy Winch teaches us how to break the vicious cycles of rejection and brooding, which can end up risking our health.

 

 

Note: Dr. Majeres’ website explains how we can lose control due to poor management of external stimuli and provides useful tips to stop getting carried away by those cravings and to truly do what we desire by exercising patience and mindfulness and getting more sleep and exercise. The website is extensive, so it can be divided into modules.

Note: The aim of mindfulness is to ensure that we fully focus on what we are doing through a few simple exercises (most lasting no more than three minutes) to stop our minds wandering and help us focus on the matter at hand. Mindfulness also helps us calm down and act on our beliefs in stressful or high-pressure situations.

Note: To avoid being driven by emotions, it is important to understand how they work and to debunk some of the alleged solutions to the problem of being controlled by impulses. After this analysis, the article goes on to describe the techniques mentioned in the title.

Note: A website where you can download an app, with 10-minute sessions to exercise the ability to focus the mind.

Note: This short book takes an informative approach to explaining one of the psychological keys to happiness: maturity, or the relationship between the head and the heart, between emotions and will.

  • Entender la afectividad (Understanding Affectivity), Fernando Sarráis

Note: Affectivity — understanding the cause and impact of feelings — is one of the key qualities to happiness.

  • El arte de no amargarse la vida (The Art of Not Becoming Bitter with Life), Rafael Santandreu

Note: This book presents numerous case studies and stories, which the author analyzes to provide examples of emotional control and how it affects daily life.

Note: This short video outlines three misconceptions about happiness that cause anxiety when we try to achieve happiness in ways that don’t lead to it.

Note: This video explains the benefits of regularly practicing mindfulness in different areas, as well as a short explanation of how to do it.

Note: In this video, psychologist Guy Winch explains his theory of so-called “emotional hygiene” to reveal the importance of taking care of our minds as much as we take care of our bodies. He discusses a range of problems experienced by people, such as loneliness, anxiety and brooding, which can be cured with emotional first aid.

Note: Andy Puddicombe is an expert in mindfulness, and in this talk he discusses the importance of spending 10 minutes a day doing nothing or, in other words, reflecting a little before dealing with activities.

Note: Russ Harris uses metaphors to explain the need to let feelings come and go without engaging with them (defusion) to lead a healthier emotional life.

Note: Fight negative emotions; just let them come and go, and observe them from a distance.

Note: In this talk, this professor at a cancer research company in Seattle explains why it is important to confront uncontrolled emotions to take ownership of our actions and not get carried away by the cravings caused by addiction.

Note: Dan Meyer recalls his experience of overcoming chronic fear to live a full life.

  • Good Will Hunting, Gus Van Sant

Note: Will Hunting (Matt Damon) is a boy with an extraordinary gift for mathematics who doesn’t take advantage of his abilities due to his personal problems. At many moments in the film, especially when he interacts with Sean Maguire (Robin Williams), he becomes aggressive and is driven by anger due to problems at home and in his personal life. The film shows how being driven by emotions affects our personal and professional lives, and how we all need someone we can confide in.

  • A Beautiful Mind, Ron Howard

Note: John Nash (Russell Crowe) is a young mathematical genius. However, he begins to develop paranoid schizophrenia, which affects his relationships with others, his work and his whole life. The film is a perfect example of how to manage challenging situations and to help others overcome them.

  • The Beaver, Jodie Foster

Note: Walter Black (Mel Gibson) is the director of a toy company in free fall. To make matters worse, his wife throws him out of the house and his eldest son doesn’t want to see him. Amid all this misfortune, Walter finds a beaver puppet in the rubbish and begins to use it to communicate with others and rebuild his life. However, not everything goes as Walter had hoped. The film illustrates the need to express our emotions and the importance of empathy.

  • Inside Out, Pete Docter and Ronnie del Carmen.

Note: This film depicts a girl’s difficult experience of moving house through the emotions she is feeling each moment. It provides a clear and simple explanation of the different emotions and how they are expressed in our actions, but above all it reveals that joy is just as important as fear, sadness and other emotions.