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The Reaction Cycle

EQ Fundamentals. The Reaction Cycle. Author: Joshua Freedman V7-08. Stress Responses. Maladaptive. Adaptive. Arousal Reaction. stressor. stressor. stressor. Source: Tom Wojick from Harvard Mind/Body Medical Institute. Escalator. The emotional system is all about safety.

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The Reaction Cycle

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  1. EQ Fundamentals The Reaction Cycle Author: Joshua Freedman V7-08

  2. Stress Responses Maladaptive Adaptive Arousal Reaction stressor stressor stressor Source: Tom Wojick from Harvard Mind/Body Medical Institute

  3. Escalator

  4. The emotional system is all about safety. When you perceive threat, your body goes into survival mode. Survival is hard-wired • Under the Gun

  5. Reaction Cycle

  6. Metaphor..

  7. Set-Up Features • Thoughts • He’s defying me • I can’t solve it • Feelings • Frustration, Disrespect • Helpless, Fear • Actions • Lack of sleep • Caffeine, junk food

  8. Interpretation Features • Thoughts • Memory – is this like previous time? • Judgment (e.g. disrespect) • Feelings • Detect danger – anger, fear • Actions • Flood of chemicals • Increased tension

  9. Reaction • Output • Physical • Emotional • Cognitive

  10. Escalation Features • Thoughts • Forever, Always, Never • More judgment • Feelings • Anger • Fear, guilt • Actions • Fight, Flee, Freeze • Cascade of chemicals • + cortisol (interferes with seratonin) + adrenalin

  11. Cycle

  12. The Opposite of Reactive

  13. Choice Points Choice Points

  14. Shifting to Balance • 1. Prevention:State change • Notice the warning signs. • Make a shift: • Breathe • Move • Reframe • Play • Appreciate 1

  15. Shifting to Balance • 2. Early Intervention:Alternate habits • Rehearse new responses • Evaluate / change beliefs • Be an observer 2

  16. Shifting to Balance 3 • 3. De-escalation:Six Second Pause • Slow down cycle • Reconnect thinking & feeling • Distract • Reframe • Shift emotions

  17. “First keep the peace within yourself, then you can also bring peace to others.” Thomas a Kempis (1380 - 1471)

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