Posts Tagged ‘Outlook’

The Six Dimensions of Emotional Style

March 16, 2020

This post is based on an important book by Richard J. Davidson, Ph.D. with Sharon Begley, “The Emotional Life of Your Brain.”The remainder of the title is How Its Unique Patterns Affect the Way You Think, Feel and LIve—And How You Can Change Them. It is important to understand that there is no average emotional style. Nor should one say that there is a preferred emotional style. Different emotional styles exist for different people. Of course, it is possible that someone might not like their emotional style, in which case they can change them, and this book will tell you how. In this post the different styles will be discussed so you can identify your emotional styles.

Your Resilience style: When you suffer a setback, do you usually shake it off easily, or do you suffer a meltdown? When faced with an emotional or other challenge, can you muster the determination to continue on, or do you feel helpless and simply surrender. Should you have an argument with your significant other, does it cast a pall over the remainder of the day, or are you able to recover quickly and put it behind you? Do respond to setbacks with energy and determination, or do you give up? People at one extreme of this dimension are Fast to Recover from adversity; those at the other extreme are slow to recover, crippled by adversity.

Your Outlook style: Do you seldom let emotional clouds darken your sunny outlook on life? Do you maintain a high level of energy and engagement even when things don’t go your way? Or do you tend toward cynicism and pessimism, struggling to see anything positive? People at one extreme of the Outlook spectrum can be described as Positive types; those on the other as Negative.

Your Social Intuition style: Can you read people’s body language and tone of voice like a book, inferring whether they want to talk or be alone, whether they are stressed o the breaking point or feeling mellow? Or are you puzzled by or blind to the outward indications of people’s mental and emotional states? Those at one extreme on this spectrum are Socially Intuitive types; those at the other end, Puzzled.

Your Self-Awareness style: Are you aware of your own thoughts and feelings and attuned to the messages your body sends you? Or do you act and react without knowing whey you do what you do, because you ask why you eve engage in introspection and wonder why you seem oblivious to the fact that you are anxious, jealous, impatient, or threatened? At one extreme of this spectrum are people who are Self-Aware; at the other, people who are Self-Opaque.

Your Sensitivity to Context style: Are you able to pick up the conventional rules of social interaction so that you do not tell your boss the same dirty joke you told your husband or try to pick up a date at a funeral? Or are you baffled when people tell you that your behavior is inappropriate? If you are at one extreme of the Sensitivity to Context style, you are Tuned In; at the other end, Tuned Out.

Your Attention style: Can you screen out emotional or other distractions and stay focused? Are you so caught up in your video game that you don’t notice the dog crying to go out, until he makes a mess on the floor? Or do your thoughts flit from the task at hand to the fight you had with your spouse this morning or the anxiety you feel about an upcoming presentation for work? At one extreme on the Attention spectrum are people with a Focused style; at the other, those who are Unfocused.

Professor Richardson writes, “Everyone has elements of each of these dimensions of Emotional Style. Because there are so many ways to combine these six dimensions, there’re countless Emotional Styles; everyone is unique.” People differ by a factor of thirty in the level of their prefrontal cortex activity associated with happiness and approach or with fear, disgust, anxiety, and withdrawal.

How Science Reveals that “Well-Being” Is a Skill

May 3, 2016

The title of this post is the title of an article by the eminent psychologist Richard Davidson that was published in the e-letter by Mindful Magazine (you can subscribe to the e-letter by going to www,mindful.org).  Dr. Davidson identifies four components of well-being.  They are resilience, outlook, attention, and generosity.

Resilience refers to how well someone recovers from adversity.  People differ on this dimension, with some recovering quickly and others taking a long time to recover.  Obviously, the ability to recover quickly is a definite plus, and it is good to rate high on this resilience dimension.  Remember that well-being is a skill, so resilience can be developed.  Research indicates that this cannot be done quickly, but with dedicated practice one can gradually progress on this dimension.

Outlook is the ability to savor  positive experience such as  enjoying a coffee break to seeing kindness in every person.  Research has shown that modest amounts of loving-kindness and compassion meditation can positively impact outlook.  Davidson cites a study  in which individuals who had never meditated before received 30 minutes of compassion training over two weeks.  Davidson said, “Not only did we see changes in the brain, but these changes in the brain actually predicted pro-social behavior.”

Attention refers the ability to control attention.  Davidson said, “A wandering mind is an unhappy mind,” which is a paraphrase of the subtitle of an article published by a group of social psychologists at Harvard.  These researchers found that almost half the time, we’re not actually paying attention to the present moment.  Davidson asks us to envision a world where distractibility goes down a little.   He said that if we could turn down distractibility by just 5% it would positively impact productivity by being present, showing up for others, listening deeply, and so forth.

Davidson says that when individuals engage in generous and altruistic behavior, they activate circuits in the brain that are key to fostering well-being..  Moreover, these circuits get activated in a way that shows more enduring activation than other kinds of positive incentives.  Research research also suggests that compassion training can positively alter  our own response to suffering.

There have been many previous healthy memory blog posts on the research of Davidson that can be found by entering “Davidson” in the healthymemoy blog search block.  He defines six dimensions of emotional style.  He also provides exercises for improving one’s performance on each of these dimensions of emotional style.

Improving Your Outlook

April 29, 2012

If you have not already read the Healthymemory Blog Post, “Outlook,” it is recommended that you read it prior to reading the current post. You should remember that you can be too optimistic or too pessimistic, so you should first assess where you are on this outlook dimension before deciding how it might be improved. Dr. Davidson provides suggestions1 to make yourself more optimistic or less optimistic.

To increase your level of optimism, Dr. Davidson suggests the following:

Every day for a week, do these three exercises:

      1. Write down one positive characteristic of yourself and one positive characteristic of someone with whom you regularly interact. Do this three times a day. Ideally write down a different trait each time.

      2. Express gratitude regularly. Pay attention to times you say thank you and look directly into the eyes of the person you are thanking and display genuine gratitude. Keep a journal and note the specific times you felt a genuine, however brief, connection with this person to whom you expressed gratitude.

      3. Complement others regularly for such things as a job well done, a well kept yard, or something they are wearing, even if they are a stranger. Again, look directly into the eyes of the person you are complementing and record your feelings in your journal.

At the end of the week reassess your level of optimism. If you are where you think you should be, continue to monitor your optimism and repeat the above exercises if you feel you have regressed. If you think you have become too optimistic, you can try some of the suggestions for people who feel they are too optimistic.

Envision negative outcomes. Try to imagine how things could go wrong. If you are considering a purchase, be sure to consider all the negative consequences that do or could result from the purchase. To build your negativity, work at it until you think you are at the right dimension along the optimistic pessimistic outlook dimension. I would also recommend making a practice of regularly watching and reading the news.

You can also adjust your environment. To move to the positive end of the dimension fill your workspace and home with upbeat, optimistic gratifying times, and people who bring meaning to your life. Try to change pictures often so that you do not become habituated to them.

To move to the negative end of the dimension, fill your home and workspace with reminders of threats to your well being, such a pictures of disasters, and newspapers, magazines, and books dealing with all the problems facing the world.

If you feel you have moved too far in either direction, rearrange your environment accordingly.

1Davidson, R.J., & Begley, S. (2012). The Emotional Life of Your Brain. New York: Hudson Street Press.

Outlook

April 11, 2012

Outlook is one of the dimensions of Davidson’s Six Dimensions of Emotional Style.1 Outlook refers to how one characteristically views life, typically along an optimism/pessimism dimension. There have already been a host of healthymemory blog posts on optimism (enter “optimism” into the search box). One can be too optimistic, or one can be too pessimistic. However, it is interesting to note that mental health tends toward the optimistic end. People who are clinically depressed tend to be more accurate making predictions where norms exist (for example, life expectation, or the likelihood of suffering from different diseases). This condition is known as depressive realism. Being more optimistic increases the likelihood of persevering and eventually achieving success. Optimism is a “Goldilocks” variable. You can have either too much or too little optimism. Somewhere in the middle is “just right.”

Davidson and his colleagues did a study2 in which the compared the brain activity of two groups: Healthy vs. Clinically Depressed. fMRI was used while they viewed pictures of people doing something joyous or, at least mildly pleasurable (children playing and enjoying themselves, adults dancing, people eating food that they were clearly enjoying. When the picture went off, they were asked to try to prolong the emotion (think of themselves in the same situation, imagine that the joy they felt would last and last). Seventy-two such images were projected to each participant over a forty-five minute session.

The brain imaging revealed activity in the reward circuit of the brain. This circuit involves the prefrontal cortex and the nucleus accumbens in the ventral striatum. Both groups showed activation in this reward circuit while the pictures were presented. However, it was only the Healthy participants who were able to maintain this activity once the pictures were turned off. The clinically depressed participants exhibited low activity in the ventral striatum due to decreased input from the prefrontal cortex.

I find these results to be both interesting and useful. It provides added context for interpreting my feelings. When my mood turns pessimistic, I can appreciate that my outlook, even though it might be more accurate, is less adaptive and less likely to lead to future success and happiness. I am also aware that my mood is likely due to decreased input from my prefrontal cortex to my ventral striatum, and if I can increase that input, via either internal or external means, I should become more optimistic.

1Davidson, R.J. & Begley, S. (2112). The Emotional Life of Your Brain. New York: Hudson Street Press.

2Ibid.

© Douglas Griffith and healthymemory.wordpress.com, 2012. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.