WELLBEING
Emotional development in times of change
In the second article in our series , headteacher Dr Matt Silver explains the Complete Education approach of identifying , understanding and controlling our emotions , in order to achieve stability .
D uring times ( such as this ) of ongoing disruption and change , the only thing we are able to control and hold fast to is ourselves . Doing so requires a stable state that prevents ‘ fight , flight or freeze ’ from shutting down our pre-frontal lobes .
Being able to achieve stability is beneficial even in calm times , allowing our creativity , problem solving and curiosity to flourish ; the key is emotional development , which involves three steps :
1 ) Awareness of our emotions 2 ) Literacy around our emotions 3 ) Management of our emotions
Emotions are energy in motion : e-motion . What , where and how we use that energy is often seen externally in behaviour and connection . Only when we become aware of , and can describe , the emotions we are feeling can we truly manage them – either consciously remaining in our current emotional state or proactively deciding to shift out of it .
What emotional state do we want to achieve ?
Emotions can be positive or negative , high or low energy , and the optimum emotional state depends on the context and timeframe .
In the here and now , emotional highs satisfy our receptors , processors and bio-chemical reactions ; for example , an impulse buy creates a short-lived high . Over the longer term , however , the initial excitement may well fade to guilt and regret as we contemplate our bank balance and realise that our new toy is not going to change our lives . Living in a constant state of excitement would lead to all kind of reckless behaviour .
Meanwhile , ‘ negative ’ emotions such as fear are not always bad — helping us to react appropriately to dangerous situations . But living in an ongoing state of stress and anxiety leaves us exhausted , and low on energy and immunity .
Becoming aware of our emotions
The starting place to emotional development is becoming aware of our current emotional state and being able to name our emotions . Try the following exercise :
1 ) How many emotions can you name ? 2 ) What state are you experiencing right now ? 3 ) What emotion best describes this ? 4 ) What has led you to be in this state ?
Most of us could list the top 10 emotions , but there are more than 22,000 that people experience (
Complete has devised a
Universe of Emotions app to explore these further ). Mostly , in our working lives , we are aiming to maintain and harness positive emotions .
Shaftesbury ’ s Top 30 Emotional Literacy Guide
Emotional Literacy , Awareness , Management
STATE = TRAIT-HABITS
High Energy ( Fight-Noradrenaline Or Adrenaline-Fight )
Positive Emotions
Dehydroepiandrosterone ( Anabolic )
Passion |
Dramatic |
Annoyed |
Excitement |
|
|
Determination |
Anxiety |
Irritated |
|
Worried |
|
Inspired
Happy
Good Contentment
Pleased
Relaxed
Focus Rational
Interested
Fine Ok
Confused Tired
Lonely Bored
Low Energy ( Acetylcholine )
Jealous
Criticised
Disappointed Intimidated
Anger Stressed
Depressed Worthless
Sad
Cortisol ( Catabolic )
Negative Emotions
Source : Adapted from Complete ’ s Universe of Emotions
So how can we foster a positive emotional state ?
TIP 1 : Appreciate
When we develop the habit of consciously appreciating what we have and do have as opposed to what we don ’ t , we can only be in a positive state . It ’ s impossible to be grumpy about being healthy or angry that we have friends to turn to .
TIP 2 : Identify the ideal state for the task you are starting or the situation you are in
For example , when sitting down to learn , we should consciously consider adopting a
focused state . If we are meeting up with friends , we should try to bring ( and therefore receive ) positive energy in a ‘ joyous ’ state . What emotions would benefit us in different situations at work ?
TIP 3 : Keep an e-diary
Not only does tracking our emotional state throughout the day allow us to identify what puts us in what state , it pushes us to find ways of changing this . Can we see patterns ? Which situations trigger particular emotions ? Can we approach situations or people in different ways ?
The more we look beneath the surface of our behaviour , the better we can see what ’ s causing it , shifting our emotional state in the short term and designing a more fulfilling life over the longer term .
Find out more
• Complete Education ’ s Leaders in Education Offerings
• Subscribe to the Complete Education weekly webinar co-hosted by Matt Silver and Dave Hughes , Beneath the Waves , and related podcasts , to find out more about how our physiology , emotions and feelings influence our thinking , behaviour and connections .
Dr Matt Silver is headteacher of Shaftesbury High School in Harrow and co-heads Complete Education ’ s offering for leaders in education . He is also director of the National College of Education ’ s MBA programme . His doctorate created Meaningful Mastery , project based learning , a curriculum for the 21st Century .