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Emotional Intelligence, How to STOP and think before REACTING? Learn how to Navigate your Emotions | episode 02

How to STOP and think before REACTING? Learn how to Navigate your Emotions | episode 02

you want to master your motions and I'm

telling you the secret is emotions are

confusing but with just a little

neuroscience that make a lot more sense

if you've heard me tell a story of why

our organization is called six seconds

you know that emotions are actually

chemicals I was talking with Candace

pert our advisory board member and the

former chief of brain science at the

National Institutes of Health she was

explaining to me that emotions are

actually messengers that go running

around between our brains and our bodies

she said it's almost like a second

nervous system we have this

communication system made up of our

nerve cells but we have another

communication system that's these

chemicals and they're produced primarily

in our brains but also everywhere in our

bodies especially here and in our guts

and our spines they even go between us

as we start to perceive what's happening

with others but these chemicals going

back and forth between our brains and

bodies carrying information and helping

us get ready for opportunities and

threats we have this way of

understanding information and

communicating inside ourselves in

between each other that's just happening

it's like this whole other form of

intelligence emotions are produced

primarily in our hypothalamus it's like

a little factory and then they go

through the pituitary gland released in

our bloodstream into your body so now

let's zoom in and pretend that we are

all cells inside of one body and we have

these chemicals that are running around

and remember they're like little keys

and each chemical has a unique shape and

structure it's gonna go looking at the

cells and these these chemicals are

going through the bloodstream and

they're looking for a cell where it

matches if it doesn't find one it looks

for another cell and it finds a cell

which has a matching lock or receptor

site being and the the chemical is

actually absorbed that chemical is now

broken down so that one a little bit of

emotion chemical it lasted for up to

about six seconds and these chemicals

are going to be hanging around

and then they're completely absorbed

broken down recycled and then this cell

has changed and the electrical setpoint

of that cell is changed and it starts

producing new chemicals and those

chemicals start looking for other

receptor sites Bing Bing and now pretty

soon we have all of these different

cells producing chemicals and it's like

inside of a pinball machine Bing Bing

Bing Bing Bing Bing Bing all these cells

have activated and the whole chemistry

of our body has started to change

because of these emotion molecules

giving us messages to help us prepare

for the opportunities and threats that

were perceiving neuroscientists call

that a cascade

and what it looks like is this you get a

little bit of chemical and then that

cell produces more and then those cells

produce more and then those cells

produce more pretty soon the whole

system is flooded with this chemical but

remember each little bit only lasts for

about 6 seconds so that means two things

one if we want this piece of information

if that's something that's precious to

us we need to tune in to get it too if

we just interrupt this cycle for about 6

seconds the flood is going to subside

now what often happens in our

interactions is we keep adding to the

flood we're frustrated and we're telling

ourselves I can't believe that person

said that every time we do that we're

producing more and more and more and

soon we don't have just one cascade

we've got a dozen of them this cascade

process we actually have different

cascades happening in different parts of

our bodies as you're learning to tune in

to your emotions one tool that you can

use is to actually feel the physical

sensation for example some people carry

a lot of anxiety in their bellies some

people carry them in their in their

spines for me it's up here in my

shoulders so this cascade process

interrupts this flood and we can create

something different we have some choice

here and that 6 second pause is the key

so because these emotions are part of

our biological selves neuroscientist

Antonio Damasio says emotions are

embodied emotions are part of our

physical beings and we can't just put

them aside they're part of what keeps us

alive when you are in a state of

reaction that your emotions are are

going really fast and pushing you into

that flight fight freeze mode your

cortical thinking shuts down learning

theorists call this down shifting and

your limbic brain where the emotions

recede it has taken over so the trick to

slowing down and giving yourself a

little space to stop that cascade is

this 6 second pause you know how your

mom told you to count to 10 when you

were a kid that was actually pretty good

advice

but as you got older it got too easy I'm

really mad one two three four magic

seven eight nine ten I'm still mad so

what we're gonna do in a six second

pause is we're gonna engage our cortical

brain the wrinkly part on the outside

where we do our language processing and

our symbolic reasoning for about six

seconds so that we get the different

parts of our brain resync to working

together again and really that's what

emotional intelligence is all about

emotions and intelligence you just think

of something that's gonna take you about

six seconds and is going to use your

language processing or symbolic

reasoning or mathematical parts of your

brain for example maybe do six math

problems or maybe take your favorite

chocolate chip cookie recipe how much

you'd have to use to make six times the

normal recipe when you're doing these

kinds of activities what you're doing is

you're engaging different parts of your

brain one of the keys to activating your

emotional intelligence is to remember we

don't just have one feeling at a time

and when we're in this state of reaction

what we want to do is slow down shift

our brains and then we can pay attention

to all the feelings that are there let's

recap what we cover emotions are

chemicals they're produced in our brains

but also in our bodies like our nerve

cells are carrying information back and

forth throughout the organism our

emotion chemicals are doing that as well

emotions are affecting all of the living

cells and our brains and bodies and

these little messages are like keys they

go into the locks otherwise known as

receptor sites and we have these

receptor sites in our brains and

throughout our bodies the emotion

chemicals go into the cell they're

absorbed and broken down they change the

electrical setpoint of that cell and

then that cell starts to produce

different chemicals as the chemicals

start to multiply we have a cascade

effect each little bit of chemical only

lasts for about six seconds but we

produce more and more and more and then

we have this flooded state and we're

deep into reaction now we need our six

second pause to stop that cascade

create a little space so we can step

back and use our whole brain to master

those emotions and make our best

possible decisions hi I'm Josh Friedman

thanks for watching if you like this

video please share it like it subscribe

comment that really helps us with our

work to bring emotional intelligence to

everyone in the world these are skills

that are really needed in the world

right now and we need you to help us

help others


How to STOP and think before REACTING? Learn how to Navigate your Emotions | episode 02 ¿Cómo PARAR y pensar antes de REACCIONAR? Aprende a navegar por tus emociones | episodio 02 Comment s'arrêter et réfléchir avant de réagir ? Apprenez à naviguer dans vos émotions | épisode 02 反応する前に立ち止まって考えるには?感情をナビゲートする方法を学ぶ|エピソード02

you want to master your motions and I'm

telling you the secret is emotions are その 秘訣 を 教え ます 告诉你秘密是情绪

confusing but with just a little

neuroscience that make a lot more sense

if you've heard me tell a story of why

our organization is called six seconds 我们的组织叫六秒

you know that emotions are actually 你知道情绪实际上是

chemicals I was talking with Candace 我和 Candace 谈过的化学品

pert our advisory board member and the

former chief of brain science at the 国立 衛生 研究 所 の 元 脳 科学 部長 です 前脑科学主任

National Institutes of Health she was 她是美国国立卫生研究院

explaining to me that emotions are 彼女 は 私 に 説明 して くれ ました

actually messengers that go running 实际上是运行的信使

around between our brains and our bodies

she said it's almost like a second 「 第 二 の 神経 システム の ような もの 」 です 她说这几乎就像一秒钟

nervous system we have this 神经系统 我们有这个

communication system made up of our 神経 細胞 で 構成 さ れた コミュニケーション システム と 通信系统由我们组成

nerve cells but we have another 化学 物質 に よる 神经细胞 但我们还有另一个

communication system that's these 通信系统就是这些

chemicals and they're produced primarily 化学品,它们主要是生产的

in our brains but also everywhere in our 在我们的大脑中也无处不在

bodies especially here and in our guts 身体,尤其是这里和我们的内脏

and our spines they even go between us 我们的脊椎甚至穿插在我们之间

as we start to perceive what's happening 当我们开始察觉正在发生的事情时

with others but these chemicals going 化学 物質 は 与其他人一起,但这些化学物质去

back and forth between our brains and 脳 と 体 の 間 を 行ったり 来たり して いる のです 在我们的大脑和

bodies carrying information and helping 携带信息和帮助的机构

us get ready for opportunities and 我们准备好迎接机会和

threats we have this way of 私 たち は このような 方法 で

understanding information and 理解信息和

communicating inside ourselves in 自分 自身 や 他者 と コミュニケーション を とる のです 在我们内部交流

between each other that's just happening 彼此之间正在发生的事情

it's like this whole other form of 就像这整个其他形式的

intelligence emotions are produced 智力情绪产生

primarily in our hypothalamus it's like 主要在我们的下丘脑,就像

a little factory and then they go そして 脳 下 垂体 から 放出 さ れ 一个小工厂然后他们走了

through the pituitary gland released in 通过垂体释放

our bloodstream into your body so now 血液 に 乗って 全身 に 行き渡り ます 我们的血液流入你的身体 所以现在

let's zoom in and pretend that we are さ ぁ ここ から は 让我们放大并假装我们是

all cells inside of one body and we have 一个身体内的所有细胞,我们有

these chemicals that are running around 化学 物質 が 体 を 駆け巡り ます 这些到处乱跑的化学物质

and remember they're like little keys 记住它们就像小钥匙

and each chemical has a unique shape and 每种化学品都有独特的形状和

structure it's gonna go looking at the 細胞 を 探し ながら 血 流 に 乗って 駆け巡り

cells and these these chemicals are 细胞和这些化学物质

going through the bloodstream and 通过血液和

they're looking for a cell where it ピッタリ な 鍵 穴 を 探し ます 他们正在寻找一个牢房

matches if it doesn't find one it looks 見つから ない 場合 は 、 他 を 探し ます 如果找不到它看起来匹配

for another cell and it finds a cell 对于另一个单元格,它找到了一个单元格

which has a matching lock or receptor 它有一个匹配的锁或接收器

site being and the the chemical is 网站是,化学是

actually absorbed that chemical is now 实际上现在吸收了那种化学物质

broken down so that one a little bit of 分解 さ れ ます 分解成一点点

emotion chemical it lasted for up to

about six seconds and these chemicals 大约六秒钟,这些化学物质

are going to be hanging around 会四处闲逛

and then they're completely absorbed 完全に 吸収 さ れ 、 分解 さ れ 、 リサイクル さ れ ます 然后它们被完全吸收

broken down recycled and then this cell 分解回收然后这个细胞

has changed and the electrical setpoint 已经改变,电气设定点

of that cell is changed and it starts 该单元格的更改并开始

producing new chemicals and those 新たな 化学 物質 を 生み出し ます 生产新化学品和那些

chemicals start looking for other その 化学 物質 は また 、 次の 受容 体 を 探し ます 化学品开始寻找其他

receptor sites Bing Bing and now pretty 受体位点 Bing Bing 现在很漂亮

soon we have all of these different まもなく 、 他の すべて の 細胞 が 化学 物質 を 生成 し ます 很快我们就会拥有所有这些不同的

cells producing chemicals and it's like 产生化学物质的细胞就像

inside of a pinball machine Bing Bing まるで ピンボールマシン の ように ! 弹球机 Bing Bing 的内部

Bing Bing Bing Bing Bing all these cells Bing Bing Bing Bing 所有这些细胞

have activated and the whole chemistry

of our body has started to change 我们的身体已经开始发生变化

because of these emotion molecules 因为这些情绪分子

giving us messages to help us prepare 私 たち に メッセージ が 送ら れ 给我们信息帮助我们准备

for the opportunities and threats that 对于机会和威胁,

were perceiving neuroscientists call 正在感知神经科学家的呼唤

that a cascade

and what it looks like is this you get a 它看起来像你得到一个

little bit of chemical and then that 化学 物質 が 少し 放出 さ れる と 一点点化学品然后

cell produces more and then those cells これ ら の 細胞 から 更に 放出 さ れ

produce more and then those cells 次々 と 他の 細胞 たち から 放出 さ れ ます 产生更多然后那些细胞

produce more pretty soon the whole 很快就会生产更多

system is flooded with this chemical but 系统充满了这种化学物质,但

remember each little bit only lasts for でも 思い出して 下さい 记住每一点只持续

about 6 seconds so that means two things たった 6 秒間 な のです 大约 6 秒,所以这意味着两件事

one if we want this piece of information 如果我们想要这条信息

if that's something that's precious to 如果那是珍贵的东西

us we need to tune in to get it too if それ を 得る ため に 注意 を 向ける 必要 が あり ます 我们也需要收听才能得到它,如果

we just interrupt this cycle for about 6 もし 6 秒 で 、 この サイクル を 止める こと が できた なら 我们只是中断这个循环大约 6

seconds the flood is going to subside 几秒钟洪水就会消退

now what often happens in our しかし 、 実際 に 私 たち が して いる こと は 现在我们经常发生的事情

interactions is we keep adding to the 互动是我们不断增加的

flood we're frustrated and we're telling

ourselves I can't believe that person 我们自己 我不敢相信那个人

said that every time we do that we're イライラ を 助長 して る のです 说每次我们这样做

producing more and more and more and 私 たち は つぎつぎ と 化学 物質 を 放出 して いる のです 生产越来越多

soon we don't have just one cascade 1 つ の 滝 どころ か 、 大量の 滝 を 作り上げる のです 很快我们就不只有一个级联了

we've got a dozen of them this cascade 在这个级联中我们有十几个

process we actually have different この 「 カスケードプロセス 」 は 我们实际上有不同的过程

cascades happening in different parts of

our bodies as you're learning to tune in 我们的身体,因为你正在学习调整

to your emotions one tool that you can 一种你可以用的工具

use is to actually feel the physical 使用是实际感受身体

sensation for example some people carry 感觉例如有些人携带

a lot of anxiety in their bellies some 他们的肚子里有很多焦虑

people carry them in their in their 背中 に 症状 が 出る こと が あり ます 人们把它们放在他们的

spines for me it's up here in my 私 の 場合 、 肩 の あたり に 感じ ます 刺对我来说,它在我的这里

shoulders so this cascade process この 「 カスケードプロセス 」 に 対して は 肩膀所以这个级联过程

interrupts this flood and we can create

something different we have some choice 不同的东西,我们有一些选择

here and that 6 second pause is the key 在这里,那 6 秒的停顿是关键

so because these emotions are part of 所以因为这些情绪是

our biological selves neuroscientist

Antonio Damasio says emotions are 安东尼奥达马西奥说情绪是

embodied emotions are part of our

physical beings and we can't just put 物理存在,我们不能只是把

them aside they're part of what keeps us 除了它们,它们是让我们保持活力的一部分

alive when you are in a state of

reaction that your emotions are are 感情 反応 も とても 速く なり

going really fast and pushing you into 走得非常快,把你推向

that flight fight freeze mode your 那场飞行战斗冻结模式你

cortical thinking shuts down learning 大脳 皮質 に よる 思考 は 停止 し 皮质思维关闭学习

theorists call this down shifting and 学習 理論 者 は これ を 「 ダウン シフト 」 と 呼び ます 理论家称之为向下移动和

your limbic brain where the emotions そして 、 感情 を 司る 大脳 辺 縁 系 の 支配 に 代わり ます 你的边缘大脑是情绪的地方

recede it has taken over so the trick to 后退它已经接管了所以技巧

slowing down and giving yourself a 放慢脚步,给自己一个

little space to stop that cascade is 阻止级联的空间很小

this 6 second pause you know how your 「 シックスセカンズポーズ 」 です 这 6 秒的停顿你知道你的

mom told you to count to 10 when you 母親 が 10 数える こと を 教えて くれた の を 覚えて ます か 妈妈告诉你数到 10 的时候

were a kid that was actually pretty good 是一个非常好的孩子

advice

but as you got older it got too easy I'm しかし 、 大人 に とって は 簡単 すぎて ... 但随着你变老,它变得太容易了,我

really mad one two three four magic ( 上手く いき ませ ん …) 真的很疯狂一二三四魔法

seven eight nine ten I'm still mad so 七八九十我还是很生气

what we're gonna do in a six second シックスセカンズポーズ を つくる ため に は 六秒后我们要做什么

pause is we're gonna engage our cortical 暂停是我们要参与我们的皮质

brain the wrinkly part on the outside 外側 の しわ の 部分 です 大脑外面有皱纹的部分

where we do our language processing and 言語 活動 や 抽象 的な 推論 を 司る 場所 です 我们在哪里进行语言处理和

our symbolic reasoning for about six 我们对大约六个的象征性推理

seconds so that we get the different 6 秒 の 間 に 几秒钟,以便我们得到不同的

parts of our brain resync to working 我们大脑的某些部分会重新同步工作

together again and really that's what 再次在一起,真的就是这样

emotional intelligence is all about

emotions and intelligence you just think

of something that's gonna take you about 6 秒間 で 出来る こと を 考えれば 良い のです

six seconds and is going to use your

language processing or symbolic

reasoning or mathematical parts of your 抽象 的な 推論 だったり

brain for example maybe do six math

problems or maybe take your favorite

chocolate chip cookie recipe how much

you'd have to use to make six times the 6 倍 の 量 を つくる ため の レシピ を 考えて みたり

normal recipe when you're doing these

kinds of activities what you're doing is

you're engaging different parts of your

brain one of the keys to activating your

emotional intelligence is to remember we

don't just have one feeling at a time 1 つ で は ない こと を 認識 する こと です

and when we're in this state of reaction

what we want to do is slow down shift

our brains and then we can pay attention 様々な 脳 の 領域 を 使って

to all the feelings that are there let's そこ に 沸いて いる すべて の 感情 に

recap what we cover emotions are さ ぁ 復習 です   学んだ こと は

chemicals they're produced in our brains

but also in our bodies like our nerve

cells are carrying information back and

forth throughout the organism our

emotion chemicals are doing that as well

emotions are affecting all of the living 4\\. 感情 は 、 脳 や 体

cells and our brains and bodies and

these little messages are like keys they 5\\. 感情 の 化学 物質 は

go into the locks otherwise known as

receptor sites and we have these

receptor sites in our brains and

throughout our bodies the emotion この 受容 体 を 持ち ます

chemicals go into the cell they're 6\\. 感情 の 化学 物質 は 、 細部 へ と 伝わり

absorbed and broken down they change the 吸収 、 分解 さ れ ます

electrical setpoint of that cell and

then that cell starts to produce

different chemicals as the chemicals

start to multiply we have a cascade

effect each little bit of chemical only

lasts for about six seconds but we わずか 6 秒 で 消え ます が

produce more and more and more and then 私 たち は 化学 物質 を 次々 生み出して しまい

we have this flooded state and we're あふれ 出す 状態 へ と 陥り

deep into reaction now we need our six

second pause to stop that cascade

create a little space so we can step

back and use our whole brain to master

those emotions and make our best

possible decisions hi I'm Josh Friedman

thanks for watching if you like this ご 視聴 ありがとう ございました

video please share it like it subscribe

comment that really helps us with our

work to bring emotional intelligence to EQ ( 感情 知能 ) を 世界中 の 人々 へ 届ける と いう

everyone in the world these are skills

that are really needed in the world 今 、 この 世の中 に は EQ と いう スキル が 絶対 に 必要です

right now and we need you to help us

help others