Module 3

Motivation and
Emotional Intelligence

-Sugandh Katyal
 Activity:
What are you feeling right now?
 Understanding Emotions
Emotions are reactions to stimuli, but feelings are what we
experience as a result of emotions. Feelings are influenced by
our perception of the situation, which is why the same
emotion can trigger different feelings among people
experiencing it.

Emotion is a complex experience of consciousness(thoughts),

bodily sensation, and behavior that reflects the personal
significance of a thing, an event, or a state of affairs.

Emotions are reactions that human beings experience in

response to events or situations.
 “Emotions are specialized modes of operation
shaped by natural selection” to influence behavior in
response to “threats and opportunities.”

-Randolph Nesse , Evolutionary Psychologist

"An emotion is a complex psychological state that involves three
distinct components: a subjective experience, a physiological
response, and a behavioral or expressive response."

-Don Hockenbury and Sandra E. Hockenbury, Discovering

Psychology
While we have broad labels for emotions such as "angry,"
"sad," or "happy," our own experience of the emotions may
be much more multi-dimensional, hence subjective.
Physiological responses we experience during an emotion,
such as sweaty palms or a racing heartbeat, are regulated by
the sympathetic nervous system, a branch of the autonomic
nervous system. Behavioural response is actual expression of
emotion.
 Emotions are part of human nature. They give us
information about what we're experiencing and help us
know how to react/respond.

All emotions tell us something about ourselves and our

situation. But sometimes we find it hard to accept what we
feel. We might judge ourselves for feeling a certain way, like
if we feel jealous, for example. But instead of thinking we
shouldn't feel that way, it's better to notice how we actually
feel.
We sense our emotions from the time we're babies with facial
expressions or with actions like laughing, cuddling, or crying.
As infants or young children, we feel and show emotions, but
we don't yet have the ability to name the emotion or say why
we feel that way.

As we grow up, we become more skilled in understanding

emotions. Instead of just reacting like little kids do, we can
identify what we feel and put it into words. With time and
practice, we get better at knowing what we are feeling and
why. This skill is called emotional awareness.
Emotional awareness helps us know what we need and want
(or don't want!). It helps us build better relationships. That's
because being aware of our emotions can help us talk about
feelings more clearly, avoid or resolve conflicts better, and
move past difficult feelings more easily.

Some people are naturally more in touch with their emotions

than others. The good news is, everyone can be more aware
of their emotions with practice.

Emotional awareness is the first step toward building

emotional intelligence, a skill that can help people succeed in
life.
Avoiding negative feelings or pretending we don't feel the
way we do can backfire. It's harder to move past difficult
feelings and allow them to fade if we don't face them and
try to understand why we feel that way. We don't have to
dwell on our emotions or constantly talk about how we
feel.

Emotional awareness simply means recognizing, respecting,

and accepting your feelings as they happen.
 Emotions 101
Emotions come and go. Most of us feel many different
emotions throughout the day. Some last just a few
seconds. Others might linger to become a mood.

Emotions can be mild, intense, or anywhere in between.

The intensity of an emotion depends on the situation and
on the person.

There are no good or bad emotions, but there are good

and bad ways of expressing (or acting on) emotions.
Learning how to express emotions in acceptable ways is
a separate skill — managing emotions — that is built on
a foundation of being able to understand emotions.
Types of Emotions
Psychologist Paul Ekman established the following six
universal emotions.
Happiness: Many people strive for happiness, as it is a
pleasant emotion accompanied by a sense of well-being
and satisfaction. Happiness is often expressed by
smiling or speaking in an upbeat tone of voice.
Sadness: All of us experience sadness now and then.
Someone might express sadness by crying, being quiet,
and/or withdrawing from others.16 Types of sadness
include grief, hopelessness, and disappointment.
Fear: Fear can increase heart rate, cause racing thoughts,
or trigger the fight-or-flight response. It can be a
reaction to actual or perceived threats. Some people enjoy
the adrenaline rush that accompanies fear in the form of
watching scary movies, riding roller coasters, or
skydiving.
Disgust: Disgust can be triggered by a physical
experience, such as seeing or smelling rotting food, blood,
or poor hygiene. Moral disgust may occur when someone
sees another person doing something they find immoral
or distasteful.
Anger: Anger can be expressed with facial expressions
like frowning, yelling, or violent behavior. Anger can
motivate you to make changes in your life, but you need
to find a healthy outlet to express anger so it doesn't cause
harm to yourself or others.
Surprise: Surprise can be pleasant or unpleasant. You
might open your mouth or gasp when you're surprised.
Surprise, like fear, can trigger the fight-or-flight
response.
 Activity: 1
Emotions Charade
 Functions of Emotions
We can learn important information from studying exactly
what an emotional response may be telling us.
For example, you may be surprised to find yourself reacting
angrily when invited to a special event. When you think about
it more, you may realize that you’re angry because you feel
overextended. Your anger is telling you to change something
in your work-life balance, at least temporarily. It may feel
like an injustice to add just one more event, but you know
that the injustice is actually the unreasonable demands you
place on yourself. This will allow you to respond to the
invitation much more graciously than you might have
otherwise. It’ll also allow you to take the wisdom of the anger
and use it to make healthy changes in your work-life balance.
When we learn to see the value of emotions, they can help us
learn and grow.
Ignoring or suppressing our emotional response keeps us from
learning and taking action.

This means we may keep negative emotions around longer

because we don’t see how they can be useful and learn from
them.

Emotions – even those that feel unpleasant or seem

negative – have a few important uses:
 1. Emotions drive our actions or inactions – for example, a
fight, flight or freeze response. If we face an injustice, our
anger drives us to fight against it. If we encounter a bear,
our fear makes us want to run or hide. If we work with a
difficult boss, our anxiety may cause us to freeze before we
say or do something we could lose our job over.
When we’re aware of whether our current emotion is making
us fight, take flight or freeze, we can move beyond the first
reaction and choose a more effective response for the situation.
When we feel love, we might seek out a partner. Even positive
emotions can make us be silent on something when we should
speak up or avoid dealing with someone, we believe will spoil
our mood. In all cases, we can be more mindful of our choices.
2. Emotions tell others that we’re dealing with stressors and
may need support, have unmet needs. We often ignore our
emotions and needs in favour of getting things done when
we’re busy. When we do this, our ignored emotions begin to
show up in our interactions with others. We may
unintentionally come off as abrupt, annoyed or disinterested.
This in turn can negatively impact our relationships.
When we know our emotions impact our relationships, we
can avoid unintended consequences. It’s human nature to
think that other people’s emotions are about us, even when
they’re not.
 Sometimes, we just need to share our current emotion with
the other person, so they understand it’s not personal. This
doesn’t excuse regularly negative or intense emotions, but
it’ll help when this is unusual for you.
For example, you’re upset about a family member’s poor
health. You don’t have to share the details if you want to
keep them private, but you might say, “Please excuse my
distraction today. I’m dealing with family issues, and they’re
weighing heavy on my mind.”
3. Emotions have wisdom. They tell us something important
in our life is changing or needs attention. There’s a lot of
wisdom in all emotions, including those we think are
negative.
If you’re feeling sad, there’s probably something you need
to let go of, such as a loss, a dream or a goal.
If you’re feeling anxious, there’s probably something you
need to face or address. This could be something from your
past, something in your present or something you’re
worrying will happen in the future.
If you’re feeling angry, there’s probably something you feel
isn’t fair, and you need to identify what it is.
In each case, if you deny or shove away the emotion, you
won’t be able to tap into the information it has for you.
You’ll also likely have a harder time moving forward.
Emotions help us identify when something needs to
change. We may need to change our own thoughts or
attitudes. Or we may need to change something in our
relationships or environment.
Often, ignoring negative emotions means that they come
back again and again. When we examine the wisdom, our
emotions can teach us, we’ll be more likely to move
forward in a healthy way.
4. Emotions influence thoughts and memories. Memories are
not just facts that are encoded in our brains; they are colored
with the emotions felt at those times the facts occurred. Thus,
emotions serve as the neural glue that connects those
disparate facts in our minds. That is why it is easier to
remember happy thoughts when happy, and angry times
when angry.
Emotions serve as the affective basis of many attitudes,
values, and beliefs that we have about the world and the
people around us; without emotions those attitudes, values,
and beliefs would be just statements without meaning, and
emotions give those statements meaning. Emotions influence
our thinking processes, sometimes in constructive ways,
sometimes not. It is difficult to think critically and clearly
when we feel intense emotions, but easier when we are not
overwhelmed with emotions.
5. Emotions motivate future behaviours. Because emotions
prepare our bodies for immediate action, influence thoughts,
and can be felt, they are important motivators of future
behavior. Many of us strive to experience the feelings of
satisfaction, joy, pride, or triumph in our accomplishments
and achievements. At the same time, we also work very hard
to avoid strong negative feelings; for example, once we have
felt the emotion of disgust when drinking the spoiled milk, we
generally work very hard to avoid having those feelings again
(e.g., checking the expiration date on the label before buying
the milk, smelling the milk before drinking it, watching if the
milk curdles in one’s coffee before drinking it).
6. Emotions can help make decisions. Both emotion and
logic have a role to play in helping us make positive
decisions. if we understand where our emotions are coming
from and start to notice how they affect our thinking and
behaviour, we can practice managing our response and
learn to make better choices.
7. Emotions help everyone understand each other. When
you interact with other people, it is important to give clues
to help them understand how you are feeling. These cues
might involve emotional expression through body language
or directly stating how you feel. Understanding the
emotional displays of others gives us clear information
about how we might need to respond in a particular
situation.
Feeling both positive and negative emotions is a natural
part of being human. We might use the word "negative"
to describe more difficult emotions, but it doesn't mean
those emotions are bad or we shouldn't have them.
Still, most people would probably rather feel a positive
emotion than a negative one. It's likely you'd prefer to
feel happy instead of sad, or confident instead of
insecure.

What matters is how our emotions are balanced —

how much of each type of emotion, positive or
negative, we experience.
Activity 2
 How Negative Emotions Help Us
Negative emotions warn us of threats or challenges that we
may need to deal with. For example, fear can alert us to
possible danger. It's a signal that we might need to protect
ourselves. Angry feelings warn us that someone is stepping on
our toes, crossing a boundary, or violating our trust. Anger
can be a signal that we might need to act on our own behalf.
Negative emotions focus our awareness. They help us to
zero in on a problem so we can deal with it. But too many
negative emotions can make us feel overwhelmed, anxious,
exhausted, or stressed out. When negative emotions are out
of balance, problems might seem too big to handle.
The more we dwell on negative emotions, the more negative
we begin to feel. Focusing on negativity just keeps it going.
 How Positive Emotions Help Us
Positive emotions balance out negative ones, but they
have other powerful benefits, too. Instead of narrowing
our focus like negative emotions do, positive emotions
affect our brains in ways that increase our awareness,
attention, and memory. They help us take in more
information, hold several ideas in mind at once, and
understand how different ideas relate to each other.
When positive emotions open us up to new
possibilities, we are more able to learn and build on
our skills. That leads to doing better on tasks and tests.
People who have plenty of positive emotions in their
everyday lives tend to be happier, healthier, learn
better, and get along well with others.
 Positive Emotions &
Personal Development
Positive emotions feel good, and they're good for you. Pay
attention to these powerful tools and find ways to make
time for them in your everyday life. Create room in your
day for joy, fun, friendship, relaxation, gratitude, and
kindness. Make these things a habit and you positively will
be a happier you!

Positive emotions impact our lives. These outcomes are not

limited to one area of life but rather, span across every nook
and cranny of the human experience.
1. Improves relationships in both professional and personal
life.
2. Reduces stress and boosts wellbeing.
3. Builds stronger resilience.
4. Increases performance and engagement.
5. Increases healthy choices.
Activity 3
 Creating Healthy Organizational
Climate
Organizational culture is a system of shared assumptions,
values and beliefs that governs how people behave in
organizations. The culture of an organization provides
boundaries and guidelines that help members of the
organization know the correct way to perform their jobs.

The culture of an organization is ingrained in the behavior of

the members of an organization and is very difficult to
change. For this reason, culture can be thought of as the
'personality' of the organization. The unique culture of an
organization creates a distinct atmosphere that is felt by the
people who are part of the group, and this atmosphere is
known as the climate of an organization.
We define organizational climate as how members of an
organization experience the culture of an organization.

The climate of an organization is subject to change

frequently and can be shaped by the upper management
of an organization. If culture represents the personality
of the organization, climate is the organization's mood.
Organizational climate is much easier to experience and
measure than organizational culture and also much
easier to change.
 The climate of an organization helps employees interpret
and understand what behavior is rewarded, supported,
and expected. A healthy organization creates climates that
show that teamwork, diversity, and justice are valued and
there is a strong concern for customers.
 Emotional Intelligence

Emotional intelligence (otherwise known as

emotional quotient or EQ) is the ability to
understand, use, and manage our own emotions
in positive ways to relieve stress, be self and
socially aware, communicate effectively,
empathize with others, overcome challenges and
defuse conflict.
Emotional intelligence helps you build stronger relationships,
succeed at school and work, and achieve your career and
personal goals. It can also help you to connect with your
feelings, turn intention into action, and make informed
decisions about what matters most to you.
Self-Awareness- The ability to recognize what you’re
feeling and also understanding how your emotions and
actions can affect others.
Self-Regulation- Being able to regulate and manage the
emotions you’re feeling while waiting for the appropriate
time and avenue in how to express them.
Motivation- Emotionally intelligent people are motivated
by things beyond money, fame, or success. They’re also able
to understand and desire the need to fulfill their own inner
needs and goals.
Empathy-Having a high EQ means being able to
understand what others may be feeling and are going
through and responding kindly and thoughtfully.
Social Skills- Social skills are vital to emotional
intelligence. When you’re aware of how you’re feeling,
what others are feeling, and able to communicate
effectively, you’re ready to interact well with others.
 Importance of Emotional
Intelligence
It's not the smartest people who are the most successful or
the most fulfilled in life. You probably know people who are
academically brilliant and yet are socially inept and
unsuccessful at work or in their personal relationships.
Intellectual ability or your intelligence quotient (IQ) isn't
enough on its own to achieve success in life.

Yes, your IQ can help you get into college/job, but it's
your EQ that will help you manage the stress and
emotions when facing your final exams/dealing with
clients. IQ and EQ exist in tandem and are most effective
when they build off one another.
How we respond to ourselves, and others impacts our home
and work environments. Living in this world means interacting
with many different types of people, as well as constant change
and surprises. Being emotionally intelligent is key to how you
respond to what life gives us. It’s also a key component of
compassion and understanding the deeper reasons behind other
people's actions.

EI is especially important when you are dealing with stressful

situations like conflict, change, and obstacles. During these
times, it's critical to remember to practice kindness, and being
in touch with our emotions can help us do just that.
 Improving Emotional Intelligence

1. Identify what you are feeling.

2. Acknowledge and appreciate your emotions.
3. Develop a deep belief in yourself.
4. Embrace self-awareness.
5. Learn emotional management techniques.
6. Attune to others' feelings.
7. Be clear in communication and what you want.
 Managing Emotions
Despite good intentions, we often resort to less effective and
sustainable tactics to manage emotional experiences. These
may include blocking out negative emotions with excessive
drinking, gaming, or mindless scrolling of media. Managing
uncomfortable feelings and thoughts by persistently pushing
them away is also counter-productive and often makes
them persist and erupt when we least expect it.

Emotion suppression over time is also associated with a raft

of health problems. In contrast, dealing with our anger by
yelling, is more likely to inflate negative emotions rather
than resolve them.
 When our familiar coping strategies fail or aren’t accessible,
how do we manage our emotions effectively in the
moment? How do we give ourselves more opportunities to
respond intelligently rather than reactively in challenging,
emotionally charged situations?

“It is very important to understand that emotional intelligence

is not the opposite of intelligence, it is not the triumph of
heart over head – it is the unique intersection of both.”
– David Caruso
 So, what are the best strategies for managing emotions?
How do we avoid reactive outbursts and manage emotions
effectively in the moment?
Exercise: this releases reward and pleasure chemicals in
the brain such as dopamine, which makes you feel better.
Being fit also makes you healthier, which helps in
managing emotions.
Be kind to others, because this helps stop you worrying
about yourself.
Be open and accept what is going on around you. Learn to
appreciate what is happening and avoid excessive criticism
of others or of situations. This is linked to mindfulness,
which is about being aware of what is going on in the
moment.
It’s good to talk. Spend time with other people and enjoy
their company.
Don’t give in to negative thinking. Challenge them by
looking for evidence against them.
Spend time outside. Being in the fresh air, especially
around nature, is very helpful for calming the emotions.
Be grateful. Thank people in person for doing nice things
for you and remember it.
Play to your strengths. That often means doing things
that you enjoy, but it also involves doing things that are
good for you.
Count your blessings.
Make time for your hobbies.
Label your emotions. The part of the brain that can label
or name an emotion is the same part that ‘feels’ the
emotion. Labelling is proven to reduce the intensity. Just
by saying “I feel angry” you actually feel less angry.
Label emotions for others. We can often disarm an
emotionally charged situation by acknowledging what
people are feeling. “I sense you are angry; can you tell me
how you feel?” This encourages others to consider and
label their emotions with greater accuracy: “Yes, I feel
angry” or “No, I am not angry, I am annoyed”.
Disengage and re-engage emotions. Park a challenging
emotion to deal with later, rather than just avoiding it.
Acknowledge and accept the feeling then use your emotional
intelligence to help generate a more useful emotion.
Talk to someone. Express your feelings to begin to resolve
the situation. Vent to a friend or colleague rather than
suppress emotions.
Physically remove the tension. If you feel tense in the arms,
shake your arms; if you feel tight in your chest, stretch, and
expand or breathe deeply.
Smile to make yourself feel good. Smile to make others feel
good. Create that connection, open communication, trigger
those mirror brain cells that make us experience empathy
for others.
 Motivation
The term "motivation" describes why a person does
something. It is the driving force behind human actions.

Motivation is the process that initiates, guides, and

maintains goal-oriented behaviors. Motivation causes you
to act in a way that gets you closer to your goals.
Motivation includes the biological, emotional, social, and
cognitive forces that activate human behavior.
Motives are the "whys" of behavior - the
needs or wants that drive behavior and
explain what we do.

We don't actually observe a motive;

rather, we infer that one exists based on
the behavior we observe."

Do You Have a Compelling Why?

 Why Motivation Is Important
Motivation serves as a guiding force for all human
behavior. So, understanding how motivation works and the
factors that may impact it can be important for several
reasons -
Increase your efficiency as you work toward your
goals.
Drive you to take action.
Encourage you to engage in health-oriented
behaviors.
Help you avoid unhealthy or maladaptive
behaviors, such as risk-taking and addiction.
Help you feel more in control of your life.
Improve your overall well-being and happiness.
 Process of Motivation

The motivation process begins with an

unsatisfied need, which creates tension and
drives an individual to search for goals that, if
attained, will satisfy the need and reduce the
tension.
 "Wanting something is not enough. You must
hunger for it. Your motivation must be
absolutely compelling in order to overcome the
obstacles that will invariably come your way."

- Les Brown
 Types of Motivation

Intrinsic motivation Extrinsic motivation

is internal and arises from is external and arises from
within the individual, such as outside of the individual and
doing a complicated crossword often involves external
puzzle purely for the rewards such as trophies,
gratification of solving a money, social recognition, or
problem. praise.
 5 Types of Intrinsic Motivation

Learning
Attitude

Physiological
Achievement

Creative
 1. Learning motivation (or competence motivation)
In this type of motivation, you’re driven by the act of learning.
You love learning a new skill or improving on an existing one. In
this case, the reward upon completing the task is less important
than the task itself.
Example: A university professor is driven by the pursuit of
knowledge. For them, constant studying and learning motivate
them to work every day.
 2. Attitude motivation
If you have attitude motivation, you love being positive
and spreading positivity. It’s about making people feel
good, so you seek out activities that allow you to do
that.
Example: A gym trainer helps people have fun during
their workouts with a great attitude. This motivates
them to come to work each day.
 3. Achievement motivation
For this type of motivation, you’re not necessarily
thinking about the reward at the end — you just care
about crossing the finish line. There’s no greater
satisfaction than the feeling of accomplishment.
Example: A professional athlete wants to win,
regardless of the prize or title. It’s the ultimate goal
and makes the season's struggles worth it.
 4. Creative motivation
You might find yourself motivated by creativity. If this type of
motivation sounds familiar, you value freedom of expression
and are happiest when people let you spread your wings.

Example: A graphic designer feels suffocated when they are

micromanaged.
As a creative person, they’re happiest
when they have the freedom to complete a
project how they choose.
 5. Physiological motivation
Here you’re motivated by biological needs like food and
water. These motivations exist because years of evolution
have made us this way.

Example: Need for food.

4 Types of Extrinsic Motivation

Incentive Power

Fear Social
 1. Incentive motivation
Incentive motivation is all about external rewards. Just like a
mouse motivated by cheese, you’re motivated by the outcome
of a task — not the task itself.

Example: After a workout, you allow yourself your favorite

snack. The snack is more important to you than the exercise
and motivates you to get the workout done.
 2. Fear motivation
Here you’re motivated by the fear of an undesirable outcome.
You don’t want to do the task, but you have to if you want
to avoid a bad thing.

Example: You save a part of your paycheck for fear of an

emergency when you would rather buy a TV. Fear
motivation isn’t necessarily bad because it can help you
achieve financial wellness, like in this example.
 3. Power motivation
It’s normal to want control over your own life. But some
people take it one step further: they want to control other
people. There are many types of power, and they can be used
for nefarious or altruistic reasons.

Example: A politician runs for president because they believe

their ideas are good for the world — they just need the power
to implement them.
 4. Social motivation
Social motivation describes the desire to be accepted by your
social group. Here you’re motivated by what others think of
you.

Example: You spend time learning social skills, like active

listening, so that you can build stronger friendships. You
want new friends to like you.
 Components of Motivation
If we've a goal, then simply having the desire to accomplish
these things is not enough. We must also be able to persist
through obstacles and have the endurance to keep going in
spite of difficulties faced.

These different elements or components are needed to get

and stay motivated - activation, persistence, and intensity.

Activation is the decision to initiate a behavior.

An example of activation would be enrolling in
psychology courses in order to earn your
degree.
 Persistence is the continued effort toward a goal even
though obstacles may exist. An example of persistence
would be showing up for your psychology class even
though you are tired from staying up late the night before.

Intensity is the concentration and vigor that

goes into pursuing a goal. For example, one
student might coast by without much effort
(minimal intensity) while another student
studies regularly, participates in classroom
discussions, and takes advantage of research
opportunities outside of class (greater
intensity).
 The degree of each of these components of motivation
can impact whether you achieve your goal. Strong
activation, for example, means that you are more likely to
start pursuing a goal. Persistence and intensity will
determine if you keep working toward that goal and how
much effort you devote to reaching it.
 Source of Motivation
Belonging - our need to build human connections.
Significance - our dream to stand out.
Progress - our impulse to improve.
Autonomy - our preference for our own choices.
Meaning - our drive to do something valuable.
Fairness - our aspiration to be treated equally.
Hitting 'rock-bottom' in life pushes us to transform situations.
Our own curiosity towards a subject.
Self-validation
Avoiding losses for the pleasure of gain.
Current mood drives our actions.
Other people respecting, validating, recognizing and valuing
us.
 Activity:

Can motivation be negative ?