Transcript The Reaction Cycle

EQ Fundamentals
Author: Joshua Freedman
V7-08
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The Reaction Cycle
Stress Responses
Arousal Reaction
Maladaptive
stressor
stressor
stressor
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Adaptive
Source: Tom Wojick from Harvard Mind/Body Medical Institute
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Escalator
Under the Gun
The emotional system
is all about safety.
When you perceive threat,
your body goes into survival mode.
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• Survival is hard-wired •
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Reaction Cycle
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Metaphor..
Thoughts
• He’s defying me
• I can’t solve it
Feelings
• Frustration, Disrespect
• Helpless, Fear
Actions
• Lack of sleep
• Caffeine, junk food
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Set-Up Features
Thoughts
• Memory – is this like
previous time?
• Judgment (e.g. disrespect)
Feelings
• Detect danger – anger,
fear
Actions
• Flood of chemicals
• Increased tension
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Interpretation Features
Reaction
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Output
• Physical
• Emotional
• Cognitive
Escalation Features
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Thoughts
• Forever, Always, Never
• More judgment
Feelings
• Anger
• Fear, guilt
Actions
• Fight, Flee, Freeze
• Cascade of chemicals
• + cortisol (interferes with seratonin)
+ adrenalin
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Cycle
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The Opposite of Reactive
Choice
Points
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Choice Points
Shifting to Balance
1. Prevention: State change
Notice the warning signs.
Make a shift:
•
Breathe
•
Move
•
Reframe
•
Play
•
Appreciate
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1
Shifting to Balance
2. Early Intervention:
Alternate habits
•
Rehearse new responses
•
Evaluate / change beliefs
•
Be an observer
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2
Shifting to Balance
3
•
Slow down cycle
•
Reconnect thinking &
feeling
•
Distract
•
Reframe
•
Shift emotions
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3. De-escalation: Six Second
Pause
“First keep the peace
within yourself, then
you can also bring
peace to others.”
Thomas a Kempis (1380 - 1471)