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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

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

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 国立 衛生 研究 所 の 元 脳 科学 部長 です

National Institutes of Health she was

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

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

nervous system we have this

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

nerve cells but we have another 化学 物質 に よる

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 化学 物質 は

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

bodies carrying information and helping

us get ready for opportunities and

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

understanding information and

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

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 そして 脳 下 垂体 から 放出 さ れ

through the pituitary gland released in

our bloodstream into your body so now 血液 に 乗って 全身 に 行き渡り ます

let's zoom in and pretend that we are さ ぁ ここ から は

all cells inside of one body and we have

these chemicals that are running around 化学 物質 が 体 を 駆け巡り ます

and remember they're like little keys

and each chemical has a unique shape and

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

going through the bloodstream and

they're looking for a cell where it ピッタリ な 鍵 穴 を 探し ます

matches if it doesn't find one it looks 見つから ない 場合 は 、 他 を 探し ます

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 分解 さ れ ます

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 完全に 吸収 さ れ 、 分解 さ れ 、 リサイクル さ れ ます

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 新たな 化学 物質 を 生み出し ます

chemicals start looking for other その 化学 物質 は また 、 次の 受容 体 を 探し ます

receptor sites Bing Bing and now pretty

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

cells producing chemicals and it's like

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

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 私 たち に メッセージ が 送ら れ

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 化学 物質 が 少し 放出 さ れる と

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

produce more pretty soon the whole

system is flooded with this chemical but

remember each little bit only lasts for でも 思い出して 下さい

about 6 seconds so that means two things たった 6 秒間 な のです

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 それ を 得る ため に 注意 を 向ける 必要 が あり ます

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

seconds the flood is going to subside

now what often happens in our しかし 、 実際 に 私 たち が して いる こと は

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 イライラ を 助長 して る のです

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

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

we've got a dozen of them this cascade

process we actually have different この 「 カスケードプロセス 」 は

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 背中 に 症状 が 出る こと が あり ます

spines for me it's up here in my 私 の 場合 、 肩 の あたり に 感じ ます

shoulders so this cascade process この 「 カスケードプロセス 」 に 対して は

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 感情 反応 も とても 速く なり

going really fast and pushing you into

that flight fight freeze mode your

cortical thinking shuts down learning 大脳 皮質 に よる 思考 は 停止 し

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

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

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 「 シックスセカンズポーズ 」 です

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

were a kid that was actually pretty good

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 ...

really mad one two three four magic ( 上手く いき ませ ん …)

seven eight nine ten I'm still mad so

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

pause is we're gonna engage our cortical

brain the wrinkly part on the outside 外側 の しわ の 部分 です

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

our symbolic reasoning for about six

seconds so that we get the different 6 秒 の 間 に

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 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