Maintaining Emotional Balance, Even When Things Go Bad

In every organization, there are sometimes big changes and it can be hard to maintain emotional balance through each situation. You may be thinking, “Sure, it is easy to use the tools you mention when things are going well, but what happens when things go bad?” Just because there are changes that may affect your position, it does NOT require that it affects your emotions in a negative way.

Several situations could be categorized as difficult for leaders to work through: downsizing, merging, restructuring, relocating, new leadership, project failure, ethical and moral failure, just to name a few. Basically, any situation involving a change that does not give you a positive feeling. These situations don't have to be awful, but they encompass any kind of change that takes you out of your normal routine, which can make them difficult.

When there has been a breakdown in your company, it doesn’t feel good. Tensions are high and people are on edge emotionally. Realizing the emotion exists and not allowing the negativity to drag you down is the skill. This is emotional resilience. Bad things are going to happen.

How can you as a leader work on your own resilience to be able to lead others to see a brighter day ahead?

The first step in being a resilient leader in times of tension and complexity is to be aware of and manage your emotion. In an issue of Leadership Quarterly, Laura Little, Janaki Gooty, and Michelle Williams take on the topic of "the role of leader emotional management." The authors studied 163 leaders and their followers and concluded that when followers perceive that the leader was managing emotion, focusing on meeting expectations, and creating a future, followers felt better about the leadership being provided. Conversely, when followers perceive that leaders modulate or suppress their emotion, there is a lack of leadership and job satisfaction on the part of the follower.

What can you do as a leader to create better leadership in times of tension and complexity? How can you focus on meeting expectations while creating hope and a future for your followers when times are tough?

Here is a simple acronym that can help you stay in CHECK during difficult situations:

Consider the Situation

Take note of what's going on and how it is affecting you, your relationships, and your team. Can you describe the situation clearly and objectively, then identify the emotion it brings up and why? Are your emotions creating false expectations that need to be managed?

Hear from Others

Who are two or three people you trust that can speak into the situation? Identify individuals inside and outside of what's going on that can help you think and act productively as you figure out what to do. Don't spend too much time doing this, or else you become subject to the opinions of too many people and fall into a pit of gossip and negativity, which brings us to our “E."

Eliminate Negativity

This is easier said than done but necessary. Pessimism indicates that there's absolutely no hope or no solution to what's going on, and that's just simply not true. Whether it's coming from yourself or from others, be sure that what you are hearing and thinking will be constructive and productive. Martin Seligman, past president of the American Psychological Association tells us we need to develop a “positive explanatory style." This is not “The Power of Positive Thinking” we all have heard about. It is much deeper than this. Seligman says, “What you think when you fail is crucial.“ How you explain things to yourself when they don’t go your way is the difference between helplessness and being energized.

Create a Plan - Organize and Carry Out

You've thought about it and talked about it, now it's time to decide what you will do about it. Start with the outcome you hope to have and work backward, documenting the steps you need to take to reach that outcome. The key here is to describe what success looks like to you before you implement the plan.

Keep Your Head Up - Stay Consistent, Present, and Motivated

We know it's not going to be easy, but no matter what happens you have the ability to take a deep breath, stay positive, and keep going. What are some things you can do to remove yourself from what's going on, clear your head, and rejuvenate yourself to stay in the game?

HOMEWORK

Think about this acronym and how you can apply to a difficult situation you are facing. Write CHECK on a note and stick it somewhere you can see it as a reminder of this process. When you see it, think about how you can apply it to the things causing tension for you and your organization.

12 Great Reads to Develop Your EQ

Are you looking to develop your emotional intelligence?

These 12 books are a great place to start:

1. Primal Leadership by Daniel Goleman, Richard Boyatzis, and Annie McKee. This is a classic and puts EI into leadership styles where most people can relate to at least one.

2. Humble Inquiry by Egar Schein. Learn the importance of humbling yourself to be able to ask curious questions.

3. Stress Effect by Henry Thompson. Basic brain science related to EI in a very digestible format for those not steeped in neuroscience.

4. When the Body Says NO by Gabor Mate. This book (and his newest, The Myth of Normal) make the case for well-being and discuss the link between emotions and our physical health.

5. The Backpack by Tim Gardner. How to understand and manage emotions while loving yourself. This book is a bit different as it is written in story form, not like a typical psychology/self-help book.

6. Hardiness by Steve Stein and Paul Bartone: This is a book about resilience - not if we will face setbacks but when. Included is a model to stay resilient when we do.

7. Dare to Lead by Brene Brown: The best and most encompassing book on empathy I have seen.

8. Humility Is the New Smart: Rethinking Human Excellence by Edward Hess and Katherine Ludwig. A good integration on the EI leadership skill of the future: Humility.

9. The 5 Languages of Appreciation in the Workplace: Empowering Organizations by Encouraging People by Gary Chapman and Paul White. A nice overview of interpersonal relationships and how others like to be appreciated.

10. Why We Sleep by Mathew Walker. Because I am convinced most people struggle with EI because they don't rest well.

11. Anxious by Joseph LeDoux. For those who want a deep dive into the neuroscience.

12. A Guided Journey to Practicing Emotional Intelligence by Dr. Scott Livingston. Perhaps a bit self-serving, but this is a journaling experience that helps leaders see EI competency growth.
    

Whether you're interested in learning more about the neuroscience of emotions or want to know how to better manage stress and relationships, I hope one of these books serves you well in this season.

Best Hopes,

Scott

How Not to RIDE the Negative Train

Duke Ellington once said, “A problem is a chance for you to do your best.” I just love this perspective. I wonder how many of us really see it this way?  I wonder how many of us as leaders, when people on our teams bring us situations that feel like a problem, see it as an opportunity to do our best?

Reflect with me for a moment. Stop, take a sip of your coffee, and think back over your last week. What is a situation or a problem that someone on your team brought you? Do you feel as a leader that your perspective was a chance for you to do your best? Do you feel you took the opportunity to help the person bringing you the problem to do their best?

Perspective

One of the more interesting things about being an executive coach is that I get an opportunity to have a lot of interactions with a lot of different leaders. I have been known to log over 42 hours of Zoom meetings sometimes in a couple of weeks! For me, and I am sure you as well, this has been a pretty typical pace since the pandemic started. 

For the past couple of years, I have been paying closer attention to not only what people are showing up with, but how they show up. In leadership coaching, I get the chance to help folks look at their leadership and ensure how they show up is how they intend to keep showing up.

Most of us want to make sure our intentions match our impact. It is my experience, however, that not many of us stop and think proactively about what we want our impact to be. Especially when there is a problem and that problem has an emotion attached to it.

Go back to the reflection you did at the beginning of this post. As a leader, when the person on your team brought you the problem, did how you want to show up match how you did show up? Or, were you so caught up in the emotion of the problem that you had a hard time even knowing what problem it was you were trying to solve? I see this a lot! I will often ask folks I am working with...”Now, what problem is it we are solving exactly? Let's keep the main thing.”

Example

Some of you know that I am an avid golfer. Not a good golfer, but I really enjoy the challenge the game brings to me. So many little things have to be done right to hit a good golf shot, and once in a while, I hit a good one even though I don’t do everything right.  Those are the ones that keep me coming back.

So for Valentine’s Day one year, my wife gave me a great gift. It was a golf fitting for new clubs. It was a really great experience for me and I was like a kid in a candy store. I was so excited! This was something I had always wanted to do.  

When the day came for me to go to the fitting, I walked in at 3:30 pm for my appointment and I was met by this really high-energy guy named James. He could tell I had one eye on the bay where you get to try out the new clubs. But before he would let me take a swing, he asked me a question, “Why are you here?” My response was not well thought out, nor very accurate it turns out.  

I told James “I have always wanted to do this and I am really excited,” I quipped, just wanting to get into that bay and hit a ball with the newest technology golf club makers have to offer.

“Awesome!” James responded, with so much enthusiasm that it was effervescent coming out of him.

But, then he changed his tone, took his enthusiasm down about 3 notches, and said, “I appreciate your excitement, but why are you here? What is it that you are trying to achieve through this experience in your golf game?” 

Dang! I had been so excited about the opportunity, I completely lost focus on the problem I was trying to solve. 

“I want to hit the ball straighter and further,” I said in response. 

“Good,” he said. “I can help you do that, but I don’t think that is why you are here.”

Now I was a bit stunned, perplexed, and feeling a little like I was about to enter a therapy session. 

“I give,” I said…”Why am I here?”

“Exactly,” James said again…” Why are you here?” He didn’t answer my question for me but was going to make me answer. It was like therapy!!

Then, a light went off for me about skill. “I want to be a better golfer. No, wait, I want to lower my golf score. and I want to be more competitive on the golf course.”

“Yes!” James yelled. Literally yelled. I mean he screamed it so loud I think people having dinner at Chick-fil-A across the street could have heard him.

“Let's work to solve that problem,” James said when he calmed down. And when we got in the simulator and I would hit a ball 30 yards further with a new club, he would say, “Now that shot will lower your score on the course!” 

Being Coached

James either had a natural ability or someone had trained him on some excellent coaching techniques. As I reflected on that experience, James was actually pulling from some great psychology as he was preparing me to buy golf clubs. (Hey, James had a goal, too. Make no mistake, he gets paid to sell golf clubs, and I love the set he sold me!)

RIDE*

Here is a model I use in coaching when problems that have negative emotions are brought to the discussion.  I try to find a way for the person NOT to “RIDE” the negative train. I use the acronym RIDE as a process. Each element is really an independent tool, so you do not have to use them all or think of them in a stepwise fashion.

The problem I had in my golf fitting example was that I had lost my perspective on why I was there. Here is what James helped me with, even if he didn’t know the psychology behind it.

R: Remove the negative thing. This strategy employs taking the thing that is negatively impacting me out of the situation. My excitement was clouding my perspective to see why I was really there.

I: Insert a more positive perspective. This can involve distracting my attention away from the issue causing negative emotions. He took my emotion that to me felt positive - but it actually was negative because it was in my way of seeing the problem and got me to the root of why I was there in the first place.

D: Distract the attention from the negative thing. Finding something less negative can put the problem in perspective. James had me sit down, then offered me a Powerade as he was asking me about my expectations. He was distracting me away from my excitement so I could focus.

E: Emotionally Pivot. Help the person change the emotion to match the problem. James brought me down so skillfully off my high, never losing his enthusiasm, but helped me focus so that when I got in the bay I was calmer and he could do his job. Nice work, James.

How about you as a leader? If you go back to your reflection exercise at the beginning of this post, could you insert one of the elements of the RIDE model to help someone on your team?

---

*For all you academics out there, the RIDE model was derived from research done by Little, Gooty, and Williams and published in Leadership Quarterly 2016. The article is titled: The role of leader emotion management in leader-member exchange and follower outcomes.

Solving the Right Problem Using Emotional Intelligence

Lately, I have been really frustrated by something. In my work, it’s something I do quite a bit of and sometimes it is really hard.

Writing!

You’ve heard versions of this angst from nearly everyone who has to write anything for any reason. You’ve definitely heard it from bloggers, coaches, or students who have a thesis that is due.

It sounds something like one of these statements:

“I want to write, but I am afraid I won’t know what to communicate.”

“I have been able to write in the past, but now nothing is coming to me.”

“Writing is a passion for me but I just don’t have the time right now.”

“Who, me? Write? What would I say? Who would read it?”

As you read over the list of reasons for not writing, does anything jump out at you?

I have a suggestion for you to consider. In fact, I think you can consider this suggestion anytime you are solving a problem and trying to figure out why you are frustrated.

In each of the examples above, there is either explicit or implied emotion attached to the “writer’s block.”

Feelings such as fear, anxiety, or frustration creep in and are communicating something to us. These emotions often accompany any problem we are trying to solve or any goal we are trying to achieve. In fact, these emotions are what make us human. Every thought we have, everything we experience, will come with a feeling.

For example, as I write this post on a beautiful morning, I have a cup of hot coffee sitting next to me. The sun is just coming up over the horizon with a hazy yellow intensity that somehow fades into the color blue as the light from the sun becomes more invisible to my eye. As I experience this, I have an overwhelming feeling of gratitude.

I am experiencing the sunrise and I feel grateful. The experience comes with an emotion.

You should try this simple exercise sometime. See if you can become aware of the emotion you are feeling at any given moment. Maybe at your kids’ sporting activity this weekend, you become grateful that they can run and play. Perhaps you are attending a small gathering of close friends for the first time in a long time and you are feeling joy just being with people you love. Maybe you are doing some deep house cleaning, and you feel proud of yourself and the progress you are making.

Paying attention to emotions can be really valuable for us. Not only when things seem so good, like watching a beautiful sunrise, but also when they are not so good; such as when we have writer’s block and don’t know what to write about.

Emotions and Problem Solving

Your emotions are communicating something to you. They are trying to tell you something about what you are experiencing or thinking.

What I have found is that when I am frustrated with writing, I am often not working on the right problem. The problem is not in my writing.

I wonder if you have ever experienced something similar? You have a problem you are trying to resolve, and it is really frustrating, and then you realize you are not trying to solve the right problem!?

When I get writer's block, for example, the problem is rarely that I truly cannot write. The problem is that I have not been reading enough! For me, to be able to read means doing research, studying, and paying attention to what is going on around me. It is amazing to me that when I get the feeling that I cannot write, or that I am stuck - when I reframe the problem, the answer becomes more clear.

The problem is not that I cannot write. The problem is that I am so busy that I have not been reading or observing what is going on around me.

When I cannot write, I need to sit down and read. When I pay attention to what my emotions are telling me, I can see my world differently, and often with more beauty and grace.

How about you? Has something been frustrating you lately? Have you been working on something and not getting the results you had hoped for?

Why not step back for a moment and consider if you are really solving the right problem, to begin with?

Does Conflict Have to Feel like a 4 Letter Word?

CONFLICT.

It is not literally a “4 letter word,” but in organizations sometimes it feels twice as bad as any four-letter word ever would.

Conflict is one of those tense words that can have such a negative connotation. So averse that we avoid it like we would have during the heart of the COVID Pandemic if someone in the grocery store was not wearing a mask when it was required.

It is like the conversation you know you need to have with someone, but you go the other way because avoidance seems, at the time, to be much less painful than the interaction.

But is it? What is behind this avoidance? 

This is the generation of “when you see something, say something.” I think that mantra is pretty easy to articulate in isolation, like when you are hiding behind your Facebook or Instagram page. But, putting all the social pressures we feel in organizations on top of it and avoiding conflict can seem like a better route than addressing it.

What if the person I am in conflict with gets hurt? Worse yet, what if I get hurt?

Rather than face the hurt or the pain, our knee-jerk response is often to avoid it. Just like the person in the grocery store who was not wearing a mask during the Pandemic, our first thought was not the fact that it is unlikely they have COVID, rather, we probably chose to avoid them altogether. There is over a 90% chance that all is well, but we become paralyzed by the prospect of the pain, so we avoid and miss all the great opportunities that could have been present if we just engaged.

Conflict and Emotional Intelligence

I was working with a team of folks a few years back whose senior leadership team was trying to address the fact that their business was being held back because everyone in the company was so nice to each other. 

I actually see this a lot with the organizations I work with. They are great people. Highly professional. And rightly so, in our organizations, it has become the right thing to do to treat employees well, and with respect.

A goal in developing organizations is to try and understand what the people need and to try and meet those needs. We hear a lot these days about how to engage employees; making sure they are enjoying their work has become a metric for performance. That is all well and good, except if we are not careful we can over-index the relationships to the extent that problems will go unsolved.

It is interesting to me the relationship between “Interpersonal Relationships” and “Decision-Making”, specifically the problem-solving aspect of a decision-making process. 

First, let me define my terms:

Interpersonal Relationships between people are mutually satisfying relationships that are characterized by trust and compassion. 

Problem-Solving is the ability to find solutions for problems where emotions are involved (which is every problem) and how the emotions impact the decision.

Here is what it looked like for the client I mentioned above:

The organization had a culture of caring about people. The experience was very much like being in a family. By in large, they all are really nice people. They trust each other and show a tremendous amount of care and compassion. They have strong interpersonal relationships. 

So when a deadline came…(and went)… for a project to be delivered, it created a problem. Other teams would be waiting for the work that was now missing. What ensued is what I called “tension smiles”. You can feel the tension of the missed deadline, all the while smiling as if nothing was wrong. 

The emotion about the problem was high. The relationships were trusting.

The issue became that the folks in the organization saw the choice they had as either stressing the relationship OR solving the problem. What I heard was, “If I confront Sam for missing the deadline, then I will lose trust with him.”  

From their perspective, the choice was between preserving the relationship OR the solving problem - not both.

This is common when it comes to conflict. The tension and the emotion affect our ability to see things clearly. We fall into fear-based thinking that blinds us. Instead of seeing the full picture, fear causes us to see very few options in front of us.

The Strategy 

A simple hack when you feel you are facing this dichotomy is to change your “OR” to an “AND”.

How can the manager in the above scenario have both strong interpersonal relationships and solve the problem at hand?

Understanding where Sam is coming from AND holding him accountable for missing the deadline are both possible by flexing your empathy muscle; empathy for Sam as well as for the people impacted by his missing the deadline. 

Our emotions will, at times, not tell us the truth.

It will feel like I must pick one option over the other; such as the relationship over solving the problem. This is the “false” in a false dichotomy.  

Your emotion, your fear, and your anxiety are all telling you something, but what they are telling you gets misinterpreted.  

Your emotion is telling you that there is tension. The question your emotion is asking you is “What do you want to do about this?”  

Emotions can’t decide. All they can do is inform.

It is up to your more rational, thinking brain to make the decision. In order to do this, it is key when you feel the fear or the anxiety in the false dichotomy of the choice to take a deep breath. Step back for a moment and see if you can find a way to solve the problem AND maintain the relationship.

Change your “OR” to an “AND”.

Hold Sam accountable AND maintain the relationship.  

The Secret to Self-Reflection

A while back I had a conversation with a young man who was interested in applying for his first leadership role. This young soul recounted all of his accomplishments to me: bonuses earned, awards won, and recognition given to him by his organization for his outstanding performance.

As he continued to try and convince me that he was ready to take this next step, I sat back and thought, “why is he trying to persuade me?”

The Conversation Was Quite One-Sided and Seemed Self-Aggrandizing.

As I continued to reflect during the conversation, my thoughts turned and I realized… he was not trying to convince me, he was trying to convince himself. Even though he had received rewards and recognition, he knew in his heart of hearts that he was not ready. His peers were being promoted around him, and this caused him to take on their call as his own.

My role as a coach was not to judge whether he was ready, my role was to help him explore his reality so that he could make informed decisions about his own life. After he stopped talking, we ate in silence. A long and very uncomfortable pause ensued, and I could tell he was starting to get uncomfortable. “You're not ready,” I said. My intention was not to judge him, but rather to shock his ignition and get him thinking.

He immediately became defensive. "What do you mean I am not ready?" he said. Immediately, he launched into his list of accomplishments once again. I let him go on until it seemed he was out of breath. When he finished I said, “You have all the WHAT you need. You have all of your individual contributions. You have shown your skill and capability. I think you might be missing the HOW.”

“What Do You Mean by the How?” He Asked.

I turned to one of my favorite modern-day philosophers, Parker J. Palmer, who wrote, “I now know myself to be a person of weakness and strength, liability and giftedness, darkness and light. I now know that to be whole means to reject none of it, but to embrace all of it.”

My young friend was still trying to embrace all of his strengths as an individual contributor. He was still selling to himself the idea that these attributes were enough for him to lead others.

He was also not being completely honest with himself or in his description of his accomplishments. He was grandstanding, and frankly, it made me uncomfortable just listening to it.

So I asked him, “Would you tell me about a time when you worked on a project that did not succeed?” Long silence again. I could tell he was stuck.

The thinking in his head must have been like a game of chess, calculating his next best move: “If I tell him about an unsuccessful project then I admit failure and that looks bad, but if I don’t tell him anything then I look arrogant and that looks bad, too.” I could see the thoughts rolling around in his head like a pair of dice being shaken just before being jettisoned in a game of Craps. I interjected, "You see, what Palmer is saying is that you have to know your whole self. We all have strengths and we all have weaknesses. Until you are ready to embrace your weaknesses, I don’t think you are ready to lead. Begin to think about HOW you accomplished your work, then frame your story around that.”

My Morning Reflection

Many of you know that I try to spend my mornings in quiet reflection and meditation prior to starting my day. Many days I will do some type of scripture reading to accompany this reflection. I love it when the topic of my reflection shows up later in my day. The day of the above conversation was such a day.

Prior to my talk with this young leader, my quiet meditation had been on the story of Moses. When I think of Moses, I cannot help but think of the Charleston Heston caricature in the movie The 10 Commandments. In my mental picture, Moses is standing on the rock, staff held overhead, as the wind and clouds swirl around him and the Red Sea in front of him splits open like a zipper separating two sides of a jacket. Powerful, in control, strong, mighty….Moses.

However, my study that morning showed a different side of the biblical character. God is having a conversation with Moses trying to convince him that he is the guy to lead the Hebrew people out of slavery. Moses, who had been raised as the son of an Egyptian Pharaoh, felt self-righteous enough as a young man to kill an Egyptian and vindicate a fellow Hebrew. Rather than face the conflict of what he had done, he ran from that life to be a shepherd - a bit of a nomad in the wilderness. Forty years later, Moses encounters God in a burning bush. God says he wants Moses to go and lead the Hebrew people out of Egypt. Moses’s reply is so classic, “Who am I?"

According to Dr. Ken Boa, this question revealed a radical change in Moses, from radical impulsive youth to a middle-aged man feeling inadequate for the task. Moses had come to grips with the totality of his humanity, from knowledge of his strengths to understanding the depth of his weakness.

This level of self-knowledge is what Palmer calls “embracing one's wholeness." It is this wholeness that allows a leader to balance their strengths and weaknesses, their confidence and self-assurance, along with empathy and compassion.

Self-Regard: The Ability to Respect and Accept Yourself.

Essentially, self-regard involves liking yourself the way you are. This competency ensures the leader has enough self-confidence that others would want to follow. That his/her self-worth is balanced with enough empathy that the leader is going to be able to get through good times and bad.

Eleanor Roosevelt is famous for saying, “No one can make you feel inferior without your consent." People who have positive self-regard have a real sense of identity and work to overcome feelings of inadequacy or inferiority.

In order to lead others, you must have enough confidence to lead yourself. Then, you must have enough empathy to realize that leadership is not about your identity, but your relationships with your followers that matter.

Appreciate your positive qualities, and accept your limitations. Know your strengths and weaknesses. Learn to like yourself, “warts and all.” After all, if you don’t, why should they?

Reflection Question: What value would it provide for you to understand your strengths, and what would it feel like for you to embrace your weaknesses?

Reacting vs. Humble Inquiry

Sometimes, I feel like I have just been talked AT.  No dialogue. No asking my perspective. One descriptor said that it feels like their boss has come into their office and said, “Do this, think this way, shut up, and go there!" There is a lot of talking AT people going on these days. No one seems to be listening.

It feels like no one has any time to listen to anyone anymore at all. We have all become experts in our own minds over the past couple of years on mRNA technology, vaccines, statistical curve flattening, etc…even though very few of us have even taken a calculus class to know what flattening a curve really means...or is it statistics?

If you are not sure, then I have made my point!  We read one article from the Washington Post written by a journalist whose editor is politically tied to a party and we count that article as completely factual. So, there is not much thinking going on these days either. Just a whole lot of people running around REACTING..

I Get it. Sort of.

At the end of our block when I was 10 years old,  there was this old house that was probably built in the early 1900s. It had been condemned by the health department with a clear sign posted on the door: DANGER KEEP OUT: BUILDING CONDEMNED.

All the kids in the neighborhood had been told by their parents to not go near that house. My dad was a construction guy and he sat me down and told me about the rusty nails that would be sticking out of the floorboards, and how the front porch was unsettled to the point it could collapse at any moment. He also seemed to be concerned that rats or some other wild animal could have taken up residence inside, as the house was nestled up against a heavily wooded area.  

At one time,  I bet this house was pretty cool. Probably the talk of the town, two stories with a pillar-supported front porch. It was about 1/2 mile from the Illinois River and sat up high enough on the hill that on a clear day you could easily see the river and likely all the way across.

But time had taken its toll on the place. We had lived in the neighborhood for three years and my grandparents had lived there for at least 20. My grandad couldn’t remember the last time someone lived in the home. No one knew for sure who owned it. The entire place was a real mystery.

But for us kids in the neighborhood, the house was one thing… haunted. That meant it was ripe for exploring as soon as one of us in the group mustered up enough courage to suggest we go poke around and see what might be inside. That kid was named Bobby.  He wasn’t a real leader for the group unless it was for things that were sure to get us all in trouble, in which case Bobby was pretty good at that. It might have been Bobby’s idea, but you really can’t blame a group of ten-year-old boys for just wanting an adventure on an otherwise hot, boring summer day, can you? What? You don’t think it is a good idea either?

Well neither did my mom nor my dad. I got two doses of the lecture on that day after my mom got the call from a man named Mr. Thompson. And then again after my dad got home and my mom told him about the phone call with Mr. Thompson. 

Reacting

Boy, could my mom lecture. This one went about half an hour from what I recall, complete with volume, tone, and pitch as she explained to me the dangers of our exploration. She mentioned words like tetanus and trespassing, neither of which would have meant anything at all to me even if they were delivered without volume, tone, or pitch. We didn’t have internet then, so I couldn’t quickly look it up to see what tetanus meant, I just had to take mom’s word for it. She was the expert. What she decided was true…and was what we went with. If this lecture was a court of law, mom was both the prosecutor and the judge. Where was Bobby when I needed him?

And the verdict…Guilty! (Before I even had the chance to take the stand.)

Mr. Thompson was a truck driver who just happened to be home that day between hauls and saw us poking around. He called all our parents. Mr. Thompson was an otherwise nice guy, a bit nosey perhaps, but a nice guy. However, in my case, he was an eyewitness. I was doomed. His credibility was impeccable. 

Of course, I denied it, but I have to give mom credit. As a prosecutor she was good. “Why would Mr. Thompson lie about that…why would he even care if it was not true?”I had no response. I thought about attacking Mr. Thompson’s character. Probably good impulse control at that point. Had I said anything at that point it would have for sure been held against me.

The penalty…Grounded! Crap. Grounding was the worst.

“Mom, couldn’t you just beat me?” (This was a legitimate form of punishment 50 years ago!) My logic was that although a beating would hurt, it would end, and then it was over. Grounding a 10-year-old boy was painful torture meant for thieves and murderers.  Really what that meant was that I was home and in the house when dad got home. Crap. Beating and grounding. That is not fair or just. 

The thing was, from my perspective, no one seemed to care about me. I swear the only thing my parents cared about was what the neighbors might think if they saw me in that old house. Or what if the police came…what then? I could have gotten arrested. Worse yet, the neighbors would see the police in our driveway. I think my mom would have rather me just be arrested.

Not to mention all the potential health risks or physical danger if something happened like the roof collapsing on me. I can still hear Dad saying "You know the pillars that support the weight of that roof could just collapse and then you would be crushed?”

You have to know one thing. I really love my parents. My dad has been gone for over 20 years now and I miss him a lot. What I wouldn’t give to get a lecture on how to best protect myself from the dangers that lurk around every corner. Most of the time my mom and dad were actually pretty good listeners…except when they reacted with angry or scared emotions.

Humble Inquiry

There are a lot of people running around right now angry and scared.

People are angry that they still have to come to work at the office, while others work from home.

People who had to furlough are scared because they have house payments, car payments, insurance payments, and utility payments, and they had no margin in their lives even when they had full incomes. 

When people are scared or angry they can get all kinds of emotionally unsettled. I really love the concept Edgar Schein wrote about a number of years ago called Humble Inquiry. If you are a regular blog reader you will know this book is a favorite of mine. The subtitle is what is really brilliant: “The Gentle Art of Asking Instead of Telling.”

When people get all fired up angry or scared they stop thinking and just start reacting. As a leader, you need good impulse control and not to react back at them at that moment.  What I coach leaders to do in this instance is to practice some “humble inquiry” vs. reacting.

1. Minimize your own preconceptions. You are about to get curious about someone who is scared. Clear your mind and shift from judging to observing. 

2. Keep your questions for them open-ended. You want to explore with the scared person what is it that is really scaring them. 

3. Practice giving up control of the conversation. You are not trying to lead them anywhere specific. You are there to just help them process what they are experiencing.

What might it be like if we all just got a little more curious about where folks are coming from these days? They may not ever tell you the real reason they are scared, but they will remember you as an excellent listener, if you practice some humble inquiry vs. reacting.

When Negative Self-Talk Creeps In

Years ago, a good friend of mine, Ken (also an avid reader and commenter on this blog), submitted my name as a speaker for an organization he is affiliated with. He emailed me asking if I would consider giving a talk and facilitating a dialogue on the value of emotional intelligence (EI).

I am always humbled when anyone thinks that I might have something valuable to say when it comes to EI. It is one of my favorite subjects to talk about, and I often use the EQi 2.0 Assessment in training programs I do and almost every coaching client I work with does a self-assessment that shows them what their leadership habits may appear like to others. The next certification program is coming up in June, and you can learn more and register online here.

Now, here is what you need to know about Ken. His job is to serve as a hospice chaplain in Polk County Florida. His request was for me to come and speak to a group of his peers and his boss on the subject of how EI can be of value to a hospital chaplain.

Gulp! I have to admit, the email produced mixed feelings in me. Like I said above, I was humbled, but scared out of my pants as well. Hospice chaplains...really?! While I might know something about EI, my immediate knee-jerk reaction was, I don’t know anything about hospice chaplains!

Then the negative self-talk started to creep in:

• You’re no expert in hospice care.

• What do you know about how to fit EI into their world?

• You have never even studied EI in this context, what if there is no data?

• You are not a very good public speaker.

• Maybe you should call him up and back out.

Am I the only one this happens with? When you are hit with a complex, tension-filled situation what do you do? Do you immediately become filled with fear, anxiety, and self-doubt? How do you stop the negative self-talk from creeping in and taking over your thinking?

Here is a quick and easy method that I use when this happens to me: I use an acronym I call "STOP." It is a four-step method that helps me turn my negative thinking into a more positive and constructive use of my time and energy.

STOP:

S = Stop: Do something to interrupt the cycle of negative thinking.

T = Take a deep breath: Breathing relaxes your tension, releases dopamine, and calms you down to think more clearly.

O = Other focused: Exercise empathy and become curious about what it is like to be in the other person's shoes.

P = Purpose a question: Asking questions can have a calming effect and bring you more into a zone of safety than one of fear.

Here is how the STOP model helped me get rid of the negative thinking and increase my confidence in this situation:

When I first noticed the negative thinking creeping into my mind with the thought, you’re no expert in hospice, I should have taken the time to put this model into effect. Unfortunately, even though I teach this stuff, I got all the way down to, maybe you should call him and back out before I put this into practice.

S = Stop: Psychologists call this pattern interrupt. I noticed the negative thinking and I did something physical to draw attention away from the negative thought. In this case, I was sitting down when I read the email. When I finally noticed the negativity, I stood up. I concentrated on doing something different. Distract yourself away from the source of negativity.

T = Take a deep breath: When I stood up, I took several yoga-style breaths. Focused on bringing my belly button to my spine. I actually could feel myself starting to calm down. This is often when I will also say a prayer, asking God for wisdom as I navigate these treacherous negative waters. I distracted myself from the negativity for a moment. That is the goal of this step.

O = Other Focused: I tried to take the thoughts off of myself and my shortcomings. I put my thoughts onto Ken and his team instead. I began to think, what might they need from a model like emotional intelligence? What value could it bring them? Notice the questions starting to form when I start to turn my thinking from self-referential to other-focused.

P = Purpose a question: I crafted an email back to Ken asking him, what are some common situations that hospital chaplains find themselves in where they need more EI? What had other speakers done that the chaplains found valuable? How had he used EI in his work as a hospice chaplain?

I noticed, then, that my fear and anxiety were dissipating into curiosity. I was moving from a lack of self-consciousness into a state of confidence by focusing on the value I could bring to this group of dedicated servants.

Self-Actualization and Optimism

According to authors Steven J. Stein and Howard E. Book, Emotional Intelligence always exists in balance. This is pretty easy to see when we think about a leader who is very self-confident but lacks any empathy or interpersonal ability. We often put a label on a leader who has this balance of qualities as being someone who is arrogant at best, and a real narcissist on the more clinical side of the psychology.

In my case, I am usually a fairly self-perceptive person. This means that in part, I get a lot of meaning and purpose out of my life and the work I do. This is a real strength for me.

Most of the time I am optimistic, which means I have a positive outlook on the future and am fairly resilient in the face of setbacks. However, this ability can come into question, especially when fear or anxiety enter the stage. My optimism can turn into a negative downward spiral of self-critical thinking.

What I need when I am faced with these fears and anxieties is to balance my self-actualization and my waning level of optimism.

The STOP model helps me to put the brakes on the negative thinking, so I can use all the meaning and purpose I get in my life to teach and coach emotional intelligence, regaining my level of optimism.

I am happy to report that Ken and I scheduled a call to talk about what value EI can bring to the hospice chaplains.

Homework:

Where do fear and anxiety creep into your leadership?

Can you anticipate when these events occur?

When you feel your thoughts going negative, try using the STOP model to see if it can bring you back into emotional balance.

Get certified with us!

Learning About Social Responsibility

This past Saturday morning I had the opportunity to attend a memorial walk for my neighbor, Bill.  He passed away about a month ago after a battle with lung cancer.  Bill was 80 years old and if you would have asked him, which I had the opportunity to do, he would have told you he lived a rich and meaningful life. 

Everybody in the neighborhood knew Bill. He made it a point. Bill is the kind of guy who would look around and move toward you like a heat-seeking missile. 

Bill Was Socially Responsible

I have no idea if he recycled or cared about global warming. He didn’t drive an electric car and he never talked about things like boycotting Nike because of child labor practices.

He did not do any of the typical things, that I know of, that we would relate to as being socially responsible. What he did do though was bring a smile to people's faces. He had what we call in the emotional intelligence world “Social Responsibility”.

A Socially Responsible leader is one who has a social consciousness and is generally a helpful person. At a deeper level, these leaders are willing to contribute to society and show concern for the community that they are a part of. This was Bill! 

He was a leader in our little neighborhood without being on the Homeowners Association board or being chair of any committees. Bill was a leader because he had tremendous Social Responsibility. 

Bill Cared

When I first met him, about six years ago, he was a jogger. He would jog six miles every morning. Never in a hurry. Always at his own pace. More importantly, he stopped along his run and talked to everyone. I mean everyone! He talked to all the neighbors walking their dogs. He talked to all the folks who clean the swimming pools and mowed the lawns. He talked to the heating and air-conditioning repair people, and the workers fixing roofs.

He would tell me often that if I ever needed work done at the house, to just ask him. He had all the best contractors scoped out. He would say after a 30+ year career at General Motors he was pretty adept at deciphering who really knew their stuff and who to stay away from.

My wife used to tell Bill that she was praying for him and his response was classic. He would tell her, “Kim, you keep praying, I need all the points I can get.”  With all the good Bill did, it always seemed he was looking for a way to do even more for others.

As far as I know, none of you who regularly read these posts ever met Bill. That does not mean we cannot learn from him.

Developing Your Social Responsibility

When thinking about developing ourselves as leaders, it is always good to have a benchmark set of competencies to use as guiding principles. Let's think about Social Responsibility for a moment and think about what goes into a leader who is Socially Responsible.

Social responsibility is that moral compass directing your behavior toward promoting the greater good and contributing to society and one’s social groups. 

A moral compass relates to the values a leader holds and informs their ethical decision-making.  It is the beliefs, objectives, and judgments that a leader holds when it comes to something being right or wrong. 

The English word moral is derived from the Latin “mos” or “moris” which refers to “conduct” or “a way of life”. For leaders, morality is a set of culturally transmitted standards of right and wrong. In order for leaders to be able to do the right thing, they must have objective standards to rely upon. Without these standards, the leader can do whatever they wish, for whoever they wish.

The Rabi In Heaven

There is an old story told about a small town in Eastern Europe. In this village the people were very poor, the Rabi was very holy, and the skeptics were very doubting. 

The poor people believed that on the Jewish New Year their Rabi went up to heaven to intercede on their behalf. They needed to eke out a living for the next year and they had hopes for good health and that their children would have good matches when they married.

One New Year’s Day, one of the skeptics decided to hide and watch the Rabi. The skeptic was convinced that the Rabi did not go to heaven and was just deceiving the people. So the skeptic hid under the bed of the Rabi. He watched him dress in the morning, putting on boots, a sturdy belt, and a heavy woolen shirt. Then the Rabi picked up an Axe. 

At this point, the skeptic was sure he was discovered and that the Rabi was going to kill him. But the Rabi slipped the Axe into his belt and walked deep into the forest. When the skeptic caught up to him he found the Rabi chopping down trees and organizing them into big logs, smaller branches, and twigs. He then took off his heavy wool shirt and put the wood on it and drug it even further into the woods where there was a small cabin.

The Rabi knocked on the door and an elderly woman answered. “Who is it?”, the woman asked. “It is Ivan the woodcutter,” The Rabi told her.  He had brought firewood because he heard that she had been sick and the winter was very cold. 

At daybreak, when the Jews went to synagogue they encountered the skeptic. One said to him, “Well, last night our Rabi went to heaven and surely next year will be better for us. But you do not believe us do you?”

Quietly, the skeptic said, “Yes I do. He indeed went to heaven and maybe even higher. In fact, I saw him do it.”*

The Lesson I Learned From Bill

Concern for others promotes healthy relationships. Neighborhoods and societies function more effectively when individuals help each other. The world is a better place when we take the time to just get to know each other.

There is a lot of pain and suffering in our world today. Would the world be a better place if we all just went on a neighborhood walk and got to know each other?

I think Bill would advocate for this.

Bill, Rest In Peace.

*This story was adapted from Ethics in the Workplace by Craig E Johnson.

Freaking Out! What Emotional Intelligence Has to Do With It

To me, “freaking out” is one of those concepts that is hard to define, but I know it when I see it.

Here are some examples I have observed over the last few weeks:

• A man at the grocery store “freaked out” when the lady in front of him just got the last BOGO special on the baby-back ribs.

• Will Smith slapped Chris Rock at the Oscars!

• Two guys in sports cars pulled over to duke it out for some reason.

• A mom is in her car, picking her kid up in the store parking lot, her body is facing the steering wheel and her head is spinning 180 degrees. Only God knows why she was freaking out.

• A colleague calls me in a state of panic, two hours before a big presentation, and is unsure that what we have been working on will be sufficient to reach the intended goal.

• A couple who called into a podcast show I listen to that just sold all of their stock in their 401K at the bottom of the dip because the market went down a couple of days in a row. They lost $300k in value in less than 24 hours!

Data on Freaking Out

I just saw a study that shows this phenomenon of “freaking out” and the impact it can have. Researchers at the Massachusetts Institute of Technology (MIT) examined 650,000 investment accounts representing about 300,000 households in 2015. Here are a couple of the interesting findings:

• They counted 36,3774 panic sales by 25,852 household investors (9% of all households), across a period of 13 years between January 2003 and December 2015.

• Of households with at least one panic-selling event, 21,706 of them did so once within our sample period, while 3,081 did so twice.

• The researchers also looked into whether people who freaked out ever came back into the market: 60% came back in 5 months, 10% more came back in 10 months, and 30% never returned to the market at all.

This blog post is not in any way intended to give financial advice. But it is interesting that people who saw the stock market as a good place to get a return on their investment, panicked, lost a significant amount, and then a third of them never returned. The other side note is that those who did return paid more to get back in than if they had just ridden the downturn out. 

Freaking Out

This is what caused them to make bad decisions. When fear and panic set in, we as humans can lose our logical, rational minds. We can do things that if the fear was not present, we would not normally do. No one puts money in the stock market with the intention to lose it.  Rational people put money in the market so they will have more at the end of a certain period than less. And yet in our financial lives, and many other places as well, we become subject to fear and make these decisions. 

Here is a link to the study I mentioned if you are interested in reading it for yourself: When Do Investors Freak Out.

In the emotional intelligence world, we call this ability to remain calm, “Impulse Control”. This is the idea that as leaders we can stay rational in part by having the ability to delay gratification. 

Here is how I imagine this is happening to those folks who called into the financial podcast show above. While I do not know the actual details for these people, I have seen it enough to be able to fill in the blanks of the story.

These folks woke up one morning with let's say $500,000 in a stock market account of some kind. They turn on CNBC and see that the market is down and the talking heads are adding fuel to the fire with mentions of recessions, inverted yield curves, and cryptocurrency. None of which these folks know anything about -  they just put some money in the market and for a couple of years when they woke up they had more than they did the day before. Their feeling was that they were on their way to “easy street”. 

Then all of a sudden, out of nowhere, their investment is down. The natural reaction is, “Oh no we must protect what we have left! What if we lose it all?” In the midst of this crisis, they forget to take the toast out of the toaster and to add fuel to the fire, now their breakfast is ruined. 

Their pride starts to get in the way, after all, it was their idea to put the money in the stock market, to begin with. And of course, they took all the credit for the great decisions being made as the market went up. Now they are looking a bit foolish. Their significant other, who is probably equally feeling foolish for supporting their partner’s arrogance and not working very hard to understand what they were doing, says something like, “Maybe we should call someone?”  The other partner barks, “no, what we need to do is sell to prevent our losses.”

And there it is. The instant gratification. If we do something right now, it will feel better.

And when the frenzy is over and they have sold everything, they now have $300,000. Whew! At least they didn’t lose it all. No, but they did lose two years of investing. And when the market rebounded just a few days later, moving to some all-time highs, these folks sat on the sidelines and did not participate in any of the gains. 

Again, I am NOT a financial advisor. I am not intending to tell you in any way what to do with your money or how to use the stock market. 

I am just very interested in the decisions people make and if their ability to control their impulses can help them make better decisions. Let's take a deeper look at this idea of impulse control and how we can have more control over our decision-making. 

Emotional Intelligence and Impulse Control

In the study of emotional intelligence, we call this freaking out - panic or a lack of impulse control. 

It all starts with a set of circumstances or expectations we see as normal (the stock market always going up) and a triggering event that challenges our expectations (the stock market going down fast). Then fear creeps in and starts to make us very concerned about our own safety at the moment (we are going to have to live on poor street instead of easy street). That feeling we get says to us “protect yourself at all cost”. This is the point where if there has not been an intervention, we start to make decisions we likely will regret later. 

When stresses in our lives build up to such a point,  any additional stress can trigger a reaction. This is known as the tipping point or what Dr. Henry Thompson in his book, The Stress Effect, calls the “crazy threshold”. Each time a stressor is encountered, it adds to the overall stress level. Each time a stressor is encountered, it adds to the overall stress amount. As stress mounts, this “crazy threshold” is approached. If something is not done to intervene, and the “crazy threshold” is exceeded, then our thinking mind starts to shut down and we can become almost a completely different person. 

The question is, do we have a choice in terms of how we react, or do we just follow our emotions and justify it as authenticity?

One of the best analogies for impulse control I have heard is that of a gate. Imagine that your ability to control your impulses is a little gate. On one side of the gate are your emotions. Your ability to control your emotions is this gate and on the other side of the gate is your behavior.  

All of your feelings and emotions get stacked up on one side of the gate. Your Impulse Gate puts them on hold; you are aware of your feelings but you don’t always act on them. The Impulse Gate allows you to keep the big picture in mind, your goals, your dreams, and your desires. In the context of social functioning, we can not just act on every feeling we have. The need to be able to contextualize it and to get feedback on it is critical prior to action.

So can your Impulse Gate be faulty? Sure it can. All of our gates can at times be faulty. Here are three very common things that can cause your Impulse Gate to get stuck in these open positions.

Stress Levels

The more stress we have on us, the more our Impulse Gates can get stuck in the open position and how we are feeling in the moment can come pouring out. This is likely nothing new to you and the reason I write so much on self-care, some blog posts, for example:

• Learning Stress Tolerance

• Don't Forget to Practice Good Self Care

• If You Hate Change You Are Not Doing It Right

The lower your stress levels, the less likely your Impulse Gate is going to get stuck in the open position. As a leader, you can not always be in the “on position”. You have to replenish yourself physically, intellectually, emotionally, and spiritually. 

Emotional Flexibility

In addition to stress, the more of a fixed mindset we have in our belief structures about how we should feel in certain situations, the more our Impulse Gates will get stuck in the open position. Being able to push the pause button before acting is key. 

Let me give an example. When I am driving in heavy traffic I have a very defensive mindset. I am on constant alert for other drivers doing things I am not expecting. One day I was running late for a very important client meeting. When I left my hotel I had 10 minutes to get to my appointment and about a 9-minute drive time estimated. I got to the intersection to turn right and merge into traffic. It was a heavy traffic time, and this feeling of panic came over me, so I did something I would not otherwise have done, I pulled out in front of someone to join the flow of traffic. Not smart. Not my best moment. But the point is, when someone else is in traffic and cuts me off, why do I have such a fixed mindset on how horrible a person they are? My Impulse Gate is stuck in the open position. A little more emotional flexibility can help me contextualize the situation and perhaps show some grace to other drivers.

Assertiveness

Our level of how we assert ourselves also needs to be in balance with our Impulse Gate. As I write this post, I am waiting on a call back from a doctor. My wife has had some pain, and I called at 8 am this morning, it is now 10:30 am and I am feeling like I want to call the office and tear someone's head off. If my Impulse Gate is stuck in the open position, then anytime I feel put down or disrespected then it is an excuse for me to assert myself without thinking about the consequences of my actions or about the other person. Will I call the doctor back soon? You bet I will, but it will not be without thought and it will be with a measured level of assertiveness. 

This Impulse Gate can work both ways when it comes to assertiveness. Some leaders out there when the Impulse Gate is stuck open, actually become less assertive. The problem with this is that if our Impulse Control is stronger than our assertiveness, we are at risk of becoming passively aggressive. We pretend something isn’t an issue, but it really is. We say it is not a big deal but it really is. We can even work behind the scenes to sabotage a person or a situation. 

In Conclusion

We all have situations that cause us to be tempted to freak out. Impulse Control or this idea of the Impulse Gate is meant for you to be intentional with your emotions. If something happens to you and you feel like you need to freak out, you have thought about it, you are intentional with it, and you feel like it serves you at the moment, then I guess you can go ahead and freak out. Most of the time though, when this happens, some kind of apology usually comes soon after, or if the apology never happens, then anxiety or guilt can start to take residence.  

Most of the time, I would argue, that if you can step back from the situation and think about the emotion, you might choose a different action. I am not saying to never walk through the Impulse Gate and into action. What I am asking you to consider is walking through a different gate other than Impulse. Perhaps alongside your Impulse Gate, you picture a “rational gate”. Or a “long-term outcome gate”. 

By all means, do NOT just suppress the emotion and keep it in. Make sure it is the right emotion for the right context, you are not stressed, you have some flexibility in how you might feel, and your level of assertiveness matches the situation.

Learning Stress Tolerance

I had an interesting conversation with a coaching colleague the other day. He called me to get some perspective on a difficult client that he was coaching.

Case in Point

His client is a top performer in her field and has aspirations to get promoted in her company. She is a very hard charger and a self-proclaimed perfectionist. Overall, she is respected by the team she leads, but that dynamic is starting to show some cracks. 

In meetings, she is always telling her team to push back on her, and that she is open to feedback. However, the team has recently started shying away from doing this, because when they do, her non-verbal communication says she is not in the mood for it. Her words say “I am open”, but her facial expressions say “Don’t you dare”. 

Her team says she is a workaholic, routinely sending emails around 2 AM. If someone asks her to be in a mentoring relationship, she always says yes. If her bosses ask her to do something, she will call the team together at any time of the day to kick off a project and make assignments. 

My colleague spent a day shadowing her. He went to meetings with her and observed her in her office where her phone rang and text alerts went off constantly. She answered the phone by the second ring and usually picked up the phone to answer her texts within 30 seconds. 

One of her teammates even pulled my colleague aside and said they were really concerned about her, that she rarely takes time to eat and when she does it is only half of a cup of yogurt. They said something to the effect of: “We don’t know when she sleeps. Stuff comes to us at all hours of the night. People on the team have started sleeping with their phone alerts on so that they don't miss anything. This can’t be healthy long term…can it?” 

When I asked my colleague if he had addressed any of this with her yet, he said “yes, to all of it.

Her response to him was that:

1. She loved work, so why wouldn’t she do a lot of it?

2. She has always strived for perfection, and that's what got her where she is today.

3. Her bosses love her production.

4. She feels fine. She eats when she is hungry and she doesn’t require much sleep. 

She Is Not Fine.

The lie that this leader is telling herself is that she is fine. She is not fine.

While things may seem okay to her right now, she is on a path to self-destruction. I have seen this pattern too many times in my leadership coaching. The person who is striving so hard that they never say no, and they have no boundaries.

According to Dr. John Townsend, in his book Hiding From Love, one of the most basic human needs we all have is that of “Integration; Our need for resolving good and bad”. This person just always says yes so that others feel good about them. This is the person who gets a 95% on a test and feels like a failure, so they start believing that the only way to live successfully in the world is to always get 100%. 

Dr. Townsend says that this temporary solution to the tension between real and ideal is always inadequate and involves some sort of splitting between good and bad, keeping the two apart rather than resolving them through forgiveness, both of themselves and others. 

The problem continues for folks like this leader because while it is a psychological concern, it will eventually manifest itself physically as well. 

Dr. Gabor Mate, MD, writes in his book When The Body Says No, that our immune system does not exist in isolation from daily experience. Many people unwittingly spend their lives under the gaze of a powerful and judgmental examiner whom they must please at all costs. 

Gabor goes on to write that stress is a complicated cascade of physical and biochemical responses to powerful emotional stimuli. When emotions are repressed and dissociated from our awareness and relegated to the unconscious, this confuses our physiological defenses and our immune system goes on the attack rather than being in protection mode. 

What I found most interesting in studying Dr.Mate is that almost none of his patients with serious diseases had ever learned to say NO. 

Back to our example: no, she is not fine. She is living in a self-delusion.

George Vaillant said, “It is not stress that kills us. It is effective adaptations to stress that allows us to live.” 

Stress tolerance is the ability to withstand adverse events without developing physical or emotional symptoms by actively and positively coping with stress. One way to positively cope with stress is to learn to resolve the good and the bad. It is what Brene Brown has written extensively on, to begin to look at imperfection as a gift. 

Learning Stress Tolerance

The growth of this emotional intelligence domain takes some very specific work.

The first is developing an understanding of the need leaders have to understand the tension that exists between the ideal and the real, and to resolve the need to understand between good and bad. There is at the beginning of this kind of development the setting of healthy boundaries. There is no need to try to put other coping strategies into place if a leader is going to keep unhealthy boundaries. They just need to know that at some point in the future the data suggests that the body does keep score. There will be a payment due on this kind of life choice.

Once some healthy boundaries are put into place, things like progressive relaxation, purposeful distraction, self-debate, deep breathing, exercise, and spiritual worship can be employed. 

Leaders who are experiencing feedback like my colleagues' clients need to heed the warnings.

The Feedback Is Telling Them Something

You can grow your tolerance to stress in a healthy way. A way that you can become an even better performer and leader. A way that might not have to be as costly to your psyche and your overall health. 

Answer Just One Question to Access Your Emotional Intelligence

I saw an article one day in my online news feed. It had a catchy title, something that really caught my eye regarding the “COVID fog" people are experiencing after they got over the virus. I clicked on it to explore what the author had to say about the topic, and about 4 minutes into the read, the curiosity that caused me to open it still had not been satisfied.  I had to spend 7 minutes to get to the main point, the reason I wanted to read the post in the first place. It was very frustrating. 

I just wanted to know what the title of the article had promised to deliver, which should have taken about 45 seconds, not 7 minutes. I get the whole advertising business model that drives this kind of writing, but frankly, I find it very annoying! Actually, I HATE it!

So, because that tactic annoys me so much, here is the one question I promised you in the title of the article. (I timed it...you’re about 45 seconds into the reading so far…)

Which of the following statements best describes when a leader is being emotional?

1. Their reactions tend to be knee-jerk, or not well thought through.

2. They snap in anger when something isn't right.

3. They say to themselves, "I am so stupid, why did I do that?”

4. They yell when tension is high to get their point across.

5. They are overly confident in their position even when the facts show there is good reason to question.

6. The overly optimistic way they present themselves doesn't fit the reality of the situation.

7. All of the above.

At this point, I hope the answer is obvious. All of these answers show that there is a fine line between expressing emotion and being emotional. I hope you take a deep breath and think about that line before you read on. 

Perhaps even pull out a sheet of paper and a pen, then spend a few moments journaling what you are thinking about this one-question quiz. Go ahead, I'll wait for you to come back.

I am really interested in what you think about the difference between showing emotional intelligence and being emotional.

The Underlying Philosophy 

Since all of the thoughts we as humans have come with an emotion attached, then really what exists is a range of emotion attached to any thought. The person who goes into a meeting with a "poker face" thinking that they will not express emotion on a topic is actually giving those they are interacting with within the room some type of clue as to where they stand. “At ease” is just the opposite end of the “glad” emotional expression range from “ecstatic”, just like “bothered” is the low end of the “mad” emotional expression range from “furious.”

So, if all our thoughts and behaviors have some emotional component to them, then the question to me becomes, how do I pick the right emotion to fit the moment?

To put it another way, How do I display emotion without being emotional?

 The Real Answer To the Question 

The primary idea of being emotionally intelligent is knowing when to display the right emotion, at the right time, for the right context. If you get it right, then that shows intelligence. If you get it wrong, then maybe not so much intelligence.

How does a leader:

1. Not give knee-jerk responses?

   • They balance their lack of impulse control with empathy. Show care and compassion for the other person's needs, not the immediate gratification of your own.

2. Not become angry when something isn't right?

   • They balance their lack of emotional self-awareness with Interpersonal relationships. Prioritize the mutual satisfaction of the relationship over your own selfishness.

3. Not talk down to themselves?

   • They balance the lack of self-regard with optimism. Practice positive self-talk and stop seeing failure as an outcome.

4. Not yell to get a point across?

   • They balance assertiveness with emotional flexibility. Find a different emotion on the “Mad Scale”, substituting irritated for furious.

5. Display overconfidence in a position?

   • They balance their strong “self-actualization“ needs with “reality testing”. This is done by taking a pause and being curious about facts rather than fixating on a position.

I think you get the idea. If a leader is being emotional, then the idea is to strengthen another emotional competency. If the leader is prone to an overly optimistic explanatory style, then strengthening the competency of reality testing will create the needed balance.

I compare this to a weightlifter who wants to get their body into condition. The lifter just loves to do arms, focusing all the development efforts on building biceps and triceps. They go into the gym every day and all they do is lift as much weight as they can with their arms. After a while, the arms look really strong. However, without giving some attention to strengthening the legs, the body isn't really in condition.

The same is true for emotionally intelligent leaders. The key is balance. The real signature to the emotionally intelligent leader is not how much confidence they have, what great relationships they have, or even how compassionate they are. Emotionally Intelligent leaders need balance to effectively lead a group of followers in a healthy and meaningful way.

The 7-Minute Point.

I figured I don't ever have to bury the lead in my blogging because I don't advertise. I don't sell ads and I never will. I don't write for revenue. I write my articles for all of you., to stimulate thinking on the topic I am most passionate about - Organizational Leadership. So if you hate ads too in your own personal blogosphere, then why not pass this post on to a few people you think might enjoy it? Feel free to share with confidence, because we will never sell to them!

Now some of you are saying, there is no way that you can assess someone's emotional intelligence with just one question. Most models for assessing emotional and social functioning are built upon multiple constructs such as Self-Awareness, Emotional Expression, Interpersonal Relationships, Stress-Management, and Problem-Solving.

So how could it be possible, with just one question, to ascertain your emotional intelligence? After all, most assessments for this leadership trait have at least 100 questions that will give you an answer to this question. I completely understand the argument that the details and intricacies of each of these domains are so nuanced and complex that you need questions that come at each of them from multiple perspectives to access a person's skill in any particular domain.

All of the very detailed complexities of assessing a person's emotional intelligence do require distinguishing lenses to give perspective as to how a leader might generally show up. If a "score" is going to be given for a particular trait such as Emotional Flexibility then I totally agree that you need several, if not many, questions to give a numeric level of ability.

However, in the crucible of leadership, when the pressure is really on you do you have the time or the mental resources to stop and think about the skill level of your Emotional Flexibility? I think not. And that is only one of 15 or more competencies in the area of emotional intelligence that you would have to assess to determine your overall emotional intelligence and how the skills are serving you in any particular moment.

The emotional component is too complex to really deal with at any given moment. Most of us have things we are really strong with, such as our self-regard or optimism. These serve you well most of the time. 

The question I started asking myself is this, "Are there times when my emotional intelligence strength is overplayed?" The answer for most of us is a resounding yes. 

If the person who is so empathic doesn't balance it with ensuring that relationships are mutually satisfying, they will at some point burn out. It is inevitable.

If as leaders we can ask ourselves this one question, then perhaps we will gain more enhanced followers. Then we could turn around as leaders and know that the people who are following us really want to be there.

After all, isn't that the point?

Patience and Urgency - Part 3

I hope you are enjoying this series on how you can be both patient and have a sense of urgency at the same time.  Last week I included three coaching strategies related to how you can become more patient in your life as a leader. If you missed the post, you can read it here, and the introduction to the series here. This week I will be focusing on how you can answer this question by getting comfortable with change.

Turn and Face the Change

I had a coaching kick-off meeting this morning with a brand new coaching client. Anytime I have a meeting like this, the first thing I explain to the leader and their supervisor is that they are going to be growing as a leader through the experience of coaching. The next thing I say is, “And growth is uncomfortable. That is okay though, because if we feel different, that is a sign we are growing”.

Then I pause for effect.

Then I ask, “Are you OK with being uncomfortable”? 

Most of the time, my new clients tell me that yes, they are ready to grow! Or they say something like “I am really looking forward to the experience”. 

While both of these might be true, they still do not really answer the question.

I want you to stop for a minute and really think. If I asked you to incorporate a change in how you are leading your team right now, that this change in behavior is going to require you to do something different, and it is going to make you uncomfortable at first, would you be okay with being uncomfortable?

I will speak for myself at this point and say, “NO, I am not okay being uncomfortable!”

Who is? None of us likes to be uncomfortable.

However we all know that with this feeling comes the growth we desire.

Case in Point

For the past 6 years I have been a big fan of working out at OrangeTheory Fitness. Earlier this morning, I completed an hour-long workout that included 20 minutes of inclines on a treadmill and frankly it was uncomfortable. Our trainer Dani kept giving us words of encouragement like, “I know this is hard, but you didn’t come in here to stay the same. You came in here to change.” (At least that is what I heard, because honestly I was so uncomfortable I had a hard time focusing on exactly what her words were!)

As we develop ourselves as leaders we have to connect with this idea that our growth is going to be uncomfortable. When we are comfortable with wherever we are, we can develop natural resistances to change. This resistance to change or familiarity with the status quo has at its base some underlying emotions. 

If you pay attention to these emotions, they are telling you something. When Dani told us about the treadmill portion of our workout she said, “Don’t be afraid of the hills! You will finish this and you will be better on the other side.” 

What Dani was calling to our attention was the fact that we could expect change. And that this change was going to be uncomfortable. Also that our emotions could be telling us to not jump into the change. But instead of paying attention to these emotional resistors, we should engage in emotions that lead to acceptance of the change. 

I have included a chart below of some common emotional resistors and the accompanying emotions that lead to acceptance. 

Changing to be Patient

As you reflect on a change you may want to make in your leadership life, anticipate these emotions. For example, you may want to write a plan so that you can become more patient, but then you start to feel anxious and you begin to argue with yourself. This is when you can say to yourself, “I might feel anxious right now, but I am going to choose to feel satisfied as I write my plan to overcome.” 

My encouragement for you as a leader is to embrace the feeling of being uncomfortable as you grow. Then as you feel the resistance, step into it and turn it around so that the feeling becomes positive and encouraging. As you do this, celebrate the fact that your emotions were telling you to stay where you were, but you were able to overcome them and be the leader you desire to be.

Next week I will finish up the series by integrating our previous discussions on developing patience with the idea of having urgency.

Patience and Urgency - Part 2

Last week's blog post was formed from a question I received from one of our readers. If you missed the post, you can read Part 1 here. The main question was:

How Can We Have Patience and Urgency at the Same Time?

Growing up as an 8-year-old boy in Central Illinois, I loved baseball. But maybe even more than the game itself, I loved the Chicago Cubs. 

Ernie Banks at first base, Glen Beckert at second base, Ron Santo on third base, Don Kessinger at short stop, Jim Hickman in right field, Don Young in center field, Billie Williams in left field, and my favorite, Randy Hundley behind the plate. 

If it was a really great day, Fergeson Jenkins was on the mound as the pitcher. And Old Jack Brickhouse was quoting Ernie Banks, begging the teams to “play two games”.

I just love the Chicago Cubs! In those days the Cubs were on WGN TV and the games started at 1:05 pm. I could watch an entire game on TV and then go out and grab the guys and have enough daylight to play our own game. If we were lucky, we could get two in that day as well. I loved the Chicago Cubs so much, I dreamed of being one. Playing all kinds of organized baseball, the game as an 8-year-old came pretty easy to me and I loved it!

Then, as I got a little older, something began to change. The pitchers could throw the ball at different speeds. As a batter, as long as the ball came to me straight and fast, I could hit it a mile. But then, as the pitchers got older they learned not only how to throw the ball at different speeds, they could make it curve as well. If the speed was slightly different, it threw off my timing and the ball became very hard to hit.

I know I am not alone out there. I can only imagine how many of you had similar dreams. My dreams of playing for the Chicago Cubs ended when I just couldn’t hit the dreaded curveball.

The curveball in Baseball is known as an off-speed pitch. It has two primary features: it is thrown at a slower speed and it moves off a straight line. This means that the hitter has to be patient in order to be able to make contact with the ball. As a batter, if you can be patient and wait for the ball to get to the plate, and you can see it move, then that ball becomes easy to hit. The problem is that it really isn't so easy!

Patience

As I grew older, the pitchers gained more skill and the baseball kept moving at different speeds and on different lines, so I started to strike out more and more.  The more I would strike out, the harder I would swing at the ball and the more impatient I became. I was so frustrated, I would swing the bat at where I thought the ball would be only to whiff and hear the umpire call “strike three!” 

I just didn’t have the skill as a young player to be patient and wait for the slower speed pitch. In my brain, the ball should have been coming at a faster speed and I found it really hard to just wait for it.  If I could have been more patient at the plate, maybe, just maybe I could have worn those blue pinstripes of my beloved Chicago Cubs. 

Patience, according to Merriam Webster “is an ability to wait without becoming annoyed or upset”. For me, it is being able to suspend your personal need for satisfaction and action. For leaders, patience is all about being able to slow down those fast-paced exchanges with others in order to facilitate higher-quality interactions and better decision-making. 

It seems like the faster things go, or the more urgently we feel the pressure, the more we want to execute NOW! Just like trying to hit a curveball, trying hard or succumbing to the feeling of urgency doesn't help us hit it. What leaders need is an ability to slow their world down. 

As the pressure in the organization builds, as the requests from senior management become stronger and more frequent, most people will feel this urgency and just want to do something. If we are doing something, we feel good. It doesn’t matter if it is the right thing, at least we are trying.  It is a bit like me trying to hit the curveball. At least I went down swinging. didn’t hit the ball. But at least I did something. I wasn’t successful, but I tried.

I think the key is to be aware of what the pressure or speed of the change is doing to you and not become annoyed or upset. Once frustration starts to set in, now we are putting additional pressure on ourselves, and our ability to perform is drastically reduced.

3 Coaching Strategies for Being Patient

Patience is not racing ahead in one’s thought processes while missing the nuanced, but important information that others are trying to share. Sure you want organizational change. Yes, you need it now! But putting so much pressure on yourself could cause you to miss critical things that others need to provide input on. Here are 3 things I work on with my coaching clients when patience is a desired virtue:

1. Write a plan. It is amazing to me how many leaders do not want to sit down and write out a simple plan. A plan that includes people, times, dates, and objectives.  Just writing out a simple timeline can help calm our minds down so that we can see the speed at which we need to move. Then, if we need to move faster, we all are working from the same plan.

2. Use STOP.  This is a model I use to help clients slow down and think. It needs to be implemented before you feel the pressure building. However, if you find your mind racing, it can be used then too. The strategies are simple, but the implementation isn’t always so easy. Like learning to hit a curveball though, with practice, this can be a valuable tool.

3. Gates. I use the analogy of being on a walk. Going from one place to another when all of a sudden something changes or you start to feel pressure. When you do,  think of the following 3 questions as “gates” you can walk through just to slow yourself down and give yourself some time:

• Gate 1: Ask yourself “Is It True?” What evidence is there that what you are experiencing is real? So many times, we put so much added pressure on ourselves that is unnecessary. If it is not true, then there is likely no reason to continue this mental exercise. Just stop at the first gate. If it is true, then proceed to Gate 2. 

• Gate 2: Ask yourself “Is It Necessary?” Many times, being a leader myself, something might be true, but I just don’t need it. For example, I might feel like I am being attacked, but is it really necessary for me to defend myself? Just because I feel it, doesn’t mean I need to act on it. If it is not necessary for you to act, then you can stop. You have talked yourself off the ledge and there is no reason to move on. If it is both true and necessary, proceed to Gate 3. 

• Gate 3: Ask yourself “Is it kind?”. Sure it might feel better for me to unload on someone, or make another department my scapegoat, but is it kind? Would I want someone to say the same thing about me? It might be true, it might be necessary, but if what I am about to say is hurtful or lacks compassion, then should I really walk through that gate? 

What all three of these strategies do is help you develop some patience in the face of urgency, tension, and complexity.  They are meant to help you slow down and think.  

Who knows, someday someone in your organization might throw you a curveball and you might just hit it out of the park!

If You Could Have One Thing…

As we begin a new year I have been thinking about something. More specifically, I have been asking myself a question that is not an easy one to answer.

Here is the question:

“If I could have one thing now that I either don’t currently possess or that I do possess but would like to have more of, what would it be?”

I know some of you are saying right now, “Scott, you really need to spend your time thinking about deeper things.”

I agree.

And after you judge me for thinking this, you will likely sit back and think to yourself, “What do I want more of”? 

Here are some things I consider as I ponder the question myself:

1. More clients to grow my business

2. More money to buy and do more things

3. More peace so my stress level would be lower

4. More impulse control so I won’t crave Chex Mix at 9 pm

5. More time to do what I love when I want to do it - like play more golf

A Little Irony

Most of you who know me know that I am a fairly spiritual person. I often start my day around 7 am with some reflection time that includes a few things: 

• A 21-day prayer journal that our church is working through.

• A Daily Meditation by Richard Rohr called “Yes, And…”.

• Reading some scriptures from my Leadership Bible and writing a reflection in my journal on what I am learning.

Interestingly enough, as I have this question rolling around in my head, “what do I want / more of,” I sat down one morning this week to the following:

• The prayer journal lesson was about the places Jesus went in his few short ministry years. There was a collision between the realities of his heavenly kingdom and the brokenness of our fallen world.

• Rohr wrote, “It’s all about seeing…moving from dualistic to non-dualistic thinking at the highest levels.”

• My scripture reading was from 1 Kings - the place where God appeared to King Solomon and said, “Ask for whatever you want me to give you.”

• My journaling brought these three big ideas together: a) the brokenness of the world, b) being open and patient with ambiguity, and c) that God asked Solomon the same thing I was asking myself.

Pretty interesting, right? I have this question rolling around in my head, then wake up and my reading for the day is God asking King Solomon the very same question.

Now I am feeling better about my question not being silly or trite. I mean… if God asked it of Solomon it has to be a good question…right?

What Would Solomon Do?

As I continued in my journaling reflection, I began to notice that all three of these topics have something in common. 

To answer any of them, brings in the unknown.

• What to do about the brokenness of our world?

• How to be open and patient with that which is ambiguous in my life?

• If I could ask God for one thing, what should it be?

This realm of the unknown to me is like a big dark cave. It brings feelings of both anxiety and fear. I just really don’t like not knowing. I would much rather be in control and know. Give me certainty all day long over the unknown.

I guess this is what impresses me the most with this part of the story about King Solomon. He could have been selfish and asked for his kingdom to grow, he could have asked for money to buy more stuff for the palace. He could have even asked for impulse control so his tummy doesn’t hurt at night after he eats his favorite snack. Shoot, he doesn’t even ask to live a long life free of problems.

Think about this with me for a minute. 

God shows up to Solomon in a dream and says “Ask me for anything and I will give it to you.” Solomon, now in the driver's seat to be granted anything he wants….

Can you feel the drama building…. ?

He asks for wisdom.

Wisdom to be able to make good decisions and distinguish between right and wrong on behalf of his kingdom. 

What an interesting request!

Wisdom. This pinnacle of human development. 

Next week I will begin to unpack this idea of wisdom and leadership a bit more. I don’t think anyone would argue that in our world today, wisdom is something that is needed by leaders everywhere. 

Perhaps this is a good question for all of us to ponder, after all.

If God showed up to you in a dream and told you to ask Him for anything, what would it be for you? I’d love to hear your thoughts. 

Beyond Thanks-Giving

A few weeks ago my wife and I decided to watch A Beautiful Day In The Neighborhood on Amazon Prime Video. I don’t have a lot of specific childhood memories about watching the show, Mr. Rogers’ Neighborhood, that the movie is based on. I find this sort of strange because I watched a significant amount of television as a youngster. I just don’t have the memories of the show like I do when watching, say, Ferguson Jenkins throw the first pitch for the Chicago Cubs at 1:05 pm on a specific day. I probably should have some impactful memories because Mr. Rogers Neighborhood launched nationally in the US in 1968, and I was 7 years old, but I do not. 

My wife, on the other hand, has very vivid memories of the show. She loved the puppet characters Fred developed in the Neighborhood of Make-Believe and the messages delivered to kids on how to be kind, how to respect others, and how to be grateful. 

So, when we watched Tom Hanks portray Mr. Rogers in the movie, I was captivated by Fred Rogers' kindness. If I did have a memory of Fred Rogers before that, if I am honest, I would have said he was weak. 

I was so wrong.

There is a scene in the movie where the filming of Mr. Rogers Neighborhood is being produced. After the shot, Fred walks backstage to see the video. “That's good,” he says. And then he thanks everyone for their work. It just struck me that these folks were all just doing their jobs and yet he took the time to thank them and I got the sense he meant it to the point that they felt valued. In another scene, he thanks a guy who has a different perspective than his. He does not argue with the guy, does not try to convince him to see it his way, but he just thanks him for sharing his perspective.  

As someone who works with leaders on emotional intelligence, this was riveting theater!

Put this genuine kindness (which is displayed throughout the entire movie) Fred exudes, with this scene in a diner where Fred is having lunch with a guy who has lots of problems. The guy describes himself as “broken.”

The guy says to Fred, “You love people like me.”

Fred: “What are people like you? I’ve never met anyone like you in my entire life?”

Guy: “Broken people.”

Fred: “I don’t think you are broken. I know you are a man of conviction. A man who knows the difference between what is wrong and what is right….”

What strikes me about all of this is that, at least as Tom Hanks portrays him, Fred Rogers had this genuine empathic perspective for people. For individual people. It seems to me his goal was not to be right, or to be powerful, or to be famous. It seems that Fred Rogers just wanted to understand where others were coming from.

What I noticed as I watched this movie was that Fred Rogers was more than just thankful. Instead, he had a spirit of gratitude. While we often use these words interchangeably in our lexicon, I have started to see them differently. Very much like I am understanding there to be a difference between happiness and joy. 

Happiness is contextual and can change moment by moment. Joy is an attitude, a state of mind. 

Shawn Taylor, in his chapter in the book titled The Gratitude Project summed up quite well how I am coming to see the difference between thankfulness and gratitude:

“A ‘thanks’ is about courtesy. It is acknowledging that someone has done something for you. I also feel like thankfulness is outwardly focused. I experience it as being transactional. On the other hand, gratitude is simultaneously inwardly and outwardly focused. You appreciate what’s been done to or for you, you appreciate the person or thing for providing you with the assistance or experience, and you recognize how they have made your life better, even if it is just for a moment.”

Giving thanks is contextual and transactional. Gratitude is an attitude of the heart and a state of mind. 

You can give thanks and not be grateful. If you are grateful, you are always finding ways to give thanks. Perhaps this is something to reflect on for the Thanksgiving tradition this year?

Around our Thanksgiving tables this year, what if rather than focusing on what we feel is right, or what we believe, we instead tried to understand where others were coming from? Don’t defend yourself. Don’t argue. Resist being proud or smart or right. Just try to understand the other person and be grateful they are in the room with you. 

For many of us, me included, this takes a change in what we think AND how we act.

As I reflect on this I am reminded of what C.S. Lewis writes,

“It may be hard for an egg to turn into a bird. It would be a jolly sight harder for it to learn to fly while remaining an egg. We are like eggs at present. And you cannot go on indefinitely being just an ordinary, decent egg. We must be hatched or go bad.”

The choice for us as leaders is to grow or go bad. Trying to fly as an egg or hatch into a bird seems to be the choice Lewis is saying we have.

Richard Rohr writes,

"You do not think yourself into a new way of living as much as you live yourself into a new way of thinking.” As leaders, if we want to learn to have a heart of gratitude we must start living that way. You can think, and plan, and strategize all you want. It will do you no earthly good in going from an egg to a bird. Nor will it help you grow wings on your shell. You have to crack open the shell and fly.”

Are you curious about how to do this - how to act so you learn how to think?

I might suggest a model for you to consider. What about Fred Rogers? Why not make watching A Beautiful Day In The Neighborhood part of your Thanksgiving tradition? I know you will be blessed. I also guarantee it will motivate you to have a heart of gratitude. 

If anything, it has to do more for your development as a human than watching the Chicago Bears and the Detroit Lions on Thanksgiving Day. 

Maintaining Emotional Balance, Even When Things Go Bad

In every organization, there are sometimes big changes and it can be hard to maintain emotional balance through each situation. You may be thinking, “Sure, it is easy to use the tools you mention when things are going well, but what happens when things go bad?” Just because there are changes that may affect your position, it does NOT require that it affects your emotions in a negative way.

Several situations could be categorized as difficult for leaders to work through: downsizing, merging, restructuring, relocating, new leadership, project failure, ethical and moral failure, just to name a few. Basically, any situation involving a change that does not give you a positive feeling. These situations don't have to be awful, but they encompass any kind of change that takes you out of your normal routine, which can make them difficult.

When there has been a breakdown in your company, it doesn’t feel good. Tensions are high and people are on edge emotionally. Realizing the emotion exists and not allowing the negativity to drag you down is the skill. This is emotional resilience. Bad things are going to happen.

How can you as a leader work on your own resilience to be able to lead others to see a brighter day ahead?

The first step in being a resilient leader in times of tension and complexity is to be aware of and manage your emotion. In an issue of Leadership Quarterly, Laura Little, Janaki Gooty, and Michelle Williams take on the topic of "the role of leader emotional management." The authors studied 163 leaders and their followers and concluded that when followers perceive that the leader was managing emotion, focusing on meeting expectations, and creating a future, followers felt better about the leadership being provided. Conversely, when followers perceive that leaders modulate or suppress their emotion, there is a lack of leadership and job satisfaction on the part of the follower.

What can you do as a leader to create better leadership in times of tension and complexity? How can you focus on meeting expectations while creating hope and a future for your followers when times are tough?

Here is a simple acronym that can help you stay in CHECK during difficult situations:

Consider the Situation

Take note of what's going on and how it is affecting you, your relationships, and your team. Can you describe the situation clearly and objectively, then identify the emotion it brings up and why? Are your emotions creating false expectations that need to be managed?

Hear from Others

Who are two or three people you trust that can speak into the situation? Identify individuals inside and outside of what's going on that can help you think and act productively as you figure out what to do. Don't spend too much time doing this, or else you become subject to the opinions of too many people and fall into a pit of gossip and negativity, which brings us to our “E."

Eliminate Negativity

This is easier said than done but necessary. Pessimism indicates that there's absolutely no hope or no solution to what's going on, and that's just simply not true. Whether it's coming from yourself or from others, be sure that what you are hearing and thinking will be constructive and productive. Martin Seligman, past president of the American Psychological Association tells us we need to develop a “positive explanatory style." This is not “The Power of Positive Thinking” we all have heard about. It is much deeper than this. Seligman says, “What you think when you fail is crucial.“ How you explain things to yourself when they don’t go your way is the difference between helplessness and being energized.

Create a Plan - Organize and Carry Out

You've thought about it and talked about it, now it's time to decide what you will do about it. Start with the outcome you hope to have and work backward, documenting the steps you need to take to reach that outcome. The key here is to describe what success looks like to you before you implement the plan.

Keep Your Head Up - Stay Consistent, Present, and Motivated

We know it's not going to be easy, but no matter what happens you have the ability to take a deep breath, stay positive, and keep going. What are some things you can do to remove yourself from what's going on, clear your head, and rejuvenate yourself to stay in the game?

HOMEWORK

Think about this acronym and how you can apply to a difficult situation you are facing. Write CHECK on a note and stick it somewhere you can see it as a reminder of this process. When you see it, think about how you can apply it to the things causing tension for you and your organization.

5 Ways to Measure Your Emotional Intelligence During Change

How do you measure your own emotional intelligence during a change process? This article provides 5 questions you can ask yourself to assess your own emotional intelligence when you are undergoing a change in your life.

I am just finishing up teaching a group of doctoral students in a class on organizational change for Indiana Wesleyan University. In this class one of the assignments is to document a change process they and a friend are going through. The goal is for them to study at a very deep level what a change process feels like and how the process can be measured.

We all know that change, especially for adults, is hard. We also know that if we track our data, and have the right measurement, progress, or a lack thereof, can be motivating. What becomes motivating is the emotional energy you get when you see the change. Your brain loves the fact that you are doing it! Let's be really clear, change is emotional. So, why not be intelligent about it?

What I was particularly intrigued by with the process the students are documenting is the variety of changes that they chose to write about. Some are writing about physical changes to include weight-loss, diet changes, and exercise routines. Others chose topics like Spiritual Formation such as spending more time in Bible reading or in prayer. Some even noticed it was time to change how they spend their money and are making some financial changes.

When the students write this paper, one of the things I look forward to commenting on (remember, feedback is a gift) is their motivation for the change. Sure they have to do this to pass the course, but beyond this I am looking for them to explain what their “why” is for the change. 

Change theorist John Kotter, in his 8 step change process, says the first thing that needs to happen for any change is that a “sense of urgency” has to be established. Your “why” you want to change has to be big enough to overcome where you are now.

I have this really good friend who is a golfing buddy of mine. He desperately needs new golf clubs. I have been talking with him for months now to go get measured for clubs so that when spring comes around he will be ready to play some serious golf! He says, “No, I’m not good enough. When I get better at the game, I will get fitted for new clubs.” Personally, as his friend and golfing buddy, I think new clubs would really help him. It doesn’t matter what I think! If he is not ready, if his sense of urgency is not high enough he will not change. Period. Drop the mic!

Question 1

How confident am I?

According to Dr Steve Stein and Dr Howard Book in The EQ Edge, self-regard is knowing your strengths and weaknesses, and liking yourself, “warts and all”. 

How secure is your inner strength? If you are going to make a change, doing so from a position of strength can have a big impact on the success of your outcome. Where do you need to strengthen your confidence to prepare for the change you need to make?

Question 2

How am I coming across?

“Without influence there is no leadership.” -Dr Ken Boa
“Leadership is defined as change.” -Dr Jim Freemyer

Being self-directed and independent allows you to own the change you want to make. If you are appropriately assertive in a positive way in what you want and it is the right thing for you to do without causing harm to others, then what is holding you back? Where do you need to express how important this change is to you and own it?

Question 3

Who is on my team?

”When we feel a shared sense of vision with others around us, we are in pursuit of common direction, purpose and goals. When we feel a shared sense of compassion, we feel cared for by others.” - Dr Richard Boyatsis

Who do you have on your team that is sharing the vision you have for change? Who is on your team cheering you on?  Where do you turn for support when things get tough? It is almost impossible to get the change you desire on your own. You need community!

Question 4  

What am I doing to manage my impulses?

“Even when people see that the “old right thing” is now wrong, they fail to move if they do not see the new right thing. Even when people finally acknowledge the need for change, and even see the new direction, they often still fail to move.” - Dr J Stewart Black & Dr Hal Gregersen

We all experience dark days when we are in the middle of change. It is so easy to just go back to the old way of doing things. Fighting through this negativism and staying positive and proactive is a lot. Impulse control is the ability to resist or delay an impulsive drive or a temptation to act. How do you stay composed, avoid becoming rash, or even angry when things just are not going the way you planned? 

Question 5

When are the times I need to be resilient?

”Well-being needs to be anchored in strengths and virtues, these in turn must be anchored in something larger.” - Dr Martin Seligman

“A worldview is not just a set of basic concepts but a fundamental orientation of the heart.” - Dr James Sire

Change is hard. Times are going to get tough. It is during these difficult times in any change process you need to be resilient. Where do you get your hope for the future? Often times people will say that you have to “want it bad enough.” I am not so sure it is just pure desire. Being resilient in change goes deeper than desire. It goes to the very core of what you value. Questions like “what is your hope anchored in?” OR “how do you determine what is right and wrong for you? What is good or what is not good for you?” It is in these deeper questions that we often find our true “why” for a change and can be resilient when the going gets tough.

To aid you in your journey to develop your own emotional intelligence I wrote a journaling experience. This journal is jam packed with provocative questions, case study reflections, and interesting quotes to aid you in your own personal growth and development. If you are interested you can find the journal by clicking here.

Want to know more about emotional intelligence? Visit my website at www.drscottlivingston.com.

Want to become certified in an EQi model? Click here.

How to Maintain Emotional Balance When Things Go Bad

In every organization, there are sometimes big changes and it can be hard to maintain emotional balance through each situation. You may be thinking, “Sure, it is easy to use the tools you mention when things are going well, but what happens when things go bad?” Just because there are changes that may affect your position, it does NOT require that it affects your emotions in a negative way.

Several situations could be categorized as difficult for leaders to work through: downsizing, merging, restructuring, relocating, new leadership, project failure, ethical and moral failure, just to name a few. Basically, any situation involving a change that does not give you a positive feeling. These situations don't have to be awful, but they encompass any kind of change that takes you out of your normal routine, which can make them difficult.

When there has been a breakdown in your company, it doesn’t feel good. Tensions are high and people are on edge emotionally. Realizing the emotion exists and not allowing the negativity to drag you down is the skill. This is emotional resilience. Bad things are going to happen.

How can you as a leader work on your own resilience to be able to lead others to see a brighter day ahead?

The first step in being a resilient leader in times of tension and complexity is to be aware of and manage your emotion. In an issue of Leadership Quarterly, Laura Little, Janaki Gooty, and Michelle Williams take on the topic of "the role of leader emotional management." The authors studied 163 leaders and their followers and concluded that when followers perceive that the leader was managing emotion, focusing on meeting expectations, and creating a future, followers felt better about the leadership being provided. Conversely, when followers perceive that leaders modulate or suppress their emotion, there is a lack of leadership and job satisfaction on the part of the follower.

What can you do as a leader to create better leadership in times of tension and complexity? How can you focus on meeting expectations while creating hope and a future for your followers when times are tough?

Here is a simple acronym that can help you stay in CHECK during difficult situations:

Consider the Situation

Take note of what's going on and how it is affecting you, your relationships, and your team. Can you describe the situation clearly and objectively, then identify the emotion it brings up and why? Are your emotions creating false expectations that need to be managed?

Hear from Others

Who are two or three people you trust that can speak into the situation? Identify individuals inside and outside of what's going on that can help you think and act productively as you figure out what to do. Don't spend too much time doing this, or else you become subject to the opinions of too many people and fall into a pit of gossip and negativity, which brings us to our “E."

Eliminate Negativity

This is easier said than done but necessary. Pessimism indicates that there's absolutely no hope or no solution to what's going on, and that's just simply not true. Whether it's coming from yourself or from others, be sure that what you are hearing and thinking will be constructive and productive. Martin Seligman, past president of the American Psychological Association tells us we need to develop a “positive explanatory style." This is not “The Power of Positive Thinking” we all have heard about. It is much deeper than this. Seligman says, “What you think when you fail is crucial.“ How you explain things to yourself when they don’t go your way is the difference between helplessness and being energized.

Create a Plan - Organize and Carry Out

You've thought about it and talked about it, now it's time to decide what you will do about it. Start with the outcome you hope to have and work backward, documenting the steps you need to take to reach that outcome. The key here is to describe what success looks like to you before you implement the plan.

Keep Your Head Up - Stay Consistent, Present, and Motivated

We know it's not going to be easy, but no matter what happens you have the ability to take a deep breath, stay positive, and keep going. What are some things you can do to remove yourself from what's going on, clear your head, and rejuvenate yourself to stay in the game?

HOMEWORK

Think about this acronym and how you can apply to a difficult situation you are facing. Write CHECK on a note and stick it somewhere you can see it as a reminder of this process. When you see it, think about how you can apply it to the things causing tension for you and your organization.

I Thought I Was Being Empathetic

I had a great conversation this morning with someone whose coaching I am supervising. It went something like this…

“I have a client who has a really hard time connecting with his boss. He feels like he listens to the questions the boss has, but that when he answers the question he doesn’t even get to the end of the answer before the boss interrupts with another question. Scott, I feel like I might be coaching the wrong person. I think the boss might need the coaching.”

While this might be true, the boss might need some coaching on being patient and listening, what I coached my supervisee around is that we really can’t do anything about the other person (in this case the boss). Our job as coaches is not to try and control everything in the equation. And certainly not to allow our clients to manipulate the situation by blaming others as a reason they can not develop. If the boss indeed is a bad listener, this does not have anything to do with the fact that the client we have in front of us still has work to do in learning to be more empathetic. 

Said another way, the bosses poor behavior is no excuse for our client refusing to look at themselves to learn and grow. 

3 Types of Empathy

A typical definition for the emotional skill of empathy that I use in my work in emotional intelligence is  "recognizing, understanding, and appreciating how other people feel Empathy involves being able to articulate your understanding of another’s perspective and behaving in a way that respects others’ feelings.”

This type of empathy is known in the literature as Empathetic Concern. There is a prosocial orientation with a leaning toward a compassionate behavior with others. The idea behind Empathetic Concern has concern for the thoughts and feelings of the other person while being able to articulate the other person’s perspective. There is no mandate to agree with the perspective, but the goal is understanding where they are coming from.

Empathetic Concern is very different from two other types of empathy that have been discussed in the literature; Empathetic Distress and Empathetic Perspective. Empathetic Distress is characterized by a reactive and negative feeling that are focused on the self and reactions to others. It often manifests itself as anxiety, worry, doubt, and discomfort. The concern in this type of empathy is more recognition of the other persons state of being while being focused on how it will affect the self (you/me). Empathetic Distress is self-referential concern. It is hearing that Joe just got laid off and being worried about how this will affect your workload, or even whether you are next! It has nothing to do with how the layoff is affecting Joe in the moment.

Empathetic Perspective is more about trying to cognitively connect with what the other person is experiencing. It is often seen as intellectualizing the other persons situation and trying to rationalize the experience. “Joe will be just fine. He is a talented guy. He got a nice severance. He will be working again in a month. He can actually enjoy some time off and connect with his family, something he has talked a lot about.” What always goes along with Empathetic Perspective taking is some sense of moral judgment. The person trying to do the empathizing becomes both judge and jury about the circumstance and Joe is never even called as a witness to see how he feels about being laid off. 

Back to the Story

With the context of these three types of empathy in mind, I want to return to my coaching supervisee. I challenged the young coach to go back to the client to try and discern which of the 3 types of empathy the person was actually using.  

The young coach interrupted me, “I don’t have to go back, I already think I know.” I let them convince me they were being empathetic because they were tying to intellectualize the bosses behavior rather than digging into what the boss actually meant with the initial question.  The young coach continued, “ I need to coach my client on digging into not what they heard the boss ask for, but instead strive to understand what the bosses intention is for asking the question. I feel like the work I have to do is to move my client from Empathetic Perspective to Empathetic Concern.”

“How might you do that?” I asked.

“The first thing I can think of is rather than my client responding to and answering the bosses question, would be to take a deep breath, be patient, then ask the boss, to say more about the initial question.”  

My work as the coaching supervisor was done. The young coach had articulated for themselves the development need and has all the tools to really help the client grow.

Personal Application

This has been a really tough week for me personally. My wife has not felt well this week and we have had to make some trips (actually every day this week) to the doctor’s office. 

When I get in what I call “driver” or problem-solver mode, I can feel myself shifting from Empathetic Concern to Empathetic Perspective. I can cognate what is going on in my wife’s body without expressing concern and compassion for what she Is experiencing. I don’t see myself as a tyrant, but I do need to become more aware to show more Empathetic Concern in the moment. 

How about you? Where do you fall on the spectrum of Empathetic Distress to Empathetic Perspective to Empathetic Concern?

I am sure it is contextual for you, as it is for me. The growth for all of us is likely to recognize those situations where you are not showing the Concern that other people deserve.