THE five minute EMOTIONAL
INTELLIGENCE (EI) NEWSLETTER - by Johanna Vanderpol
Because of the masses of information we
are subject to each day, I have purposely kept this newsletter brief. However,
if you remain a regular subscriber, this is a good way to increase your
emotional intelligence little by little, day by day. Each issue will have an
action step or exercise designed to increase your EI. This is my gift to you.
ISSUE FOUR, NOVEMBER,
1. Increasing Positive
2. Did you know? From the
4. Action step for
Four Week Series - Jumpstart Your
Emotional Intelligence - The Toolkit - now
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Go to www.johannavanderpol.com to order now. The whole program that you need to remove
negative self-talk from your vocabulary and experience more positive emotions.
Builds emotional resilience. Bonus: When you purchase this program, you receive
a free copy of my e-book.
Do emotions get the better of you? Did you
know that emotions that are suppressed cause chronic illnesses? It is an
introduction to the positive power and true meaning of emotion. Make
emotions work for you instead of against you. For those of you who were not able
to take the teleclasses, you can now purchase this program and derive all the
benefits of the teleclass series at your own pace.
Coaching Deal: Anyone who receives this newsletter
can now purchase coaching at a special price - Three 45-minute sessions for $250.00! That's a
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from reading this. What do you long
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Positive Emotion - Gratitude and
The Premier Issue of this
newsletter talked about gratitude. It bears repeating especially in relationship
to generating positive emotions. Gratitude is one of the factors that will help
you do that. Here is a brief account of the positive effects of
One of the qualities that make us more
emotionally intelligent is gratitude. Science shows that choosing to generate
feelings of gratitude reduces damaging stress hormones and a creates a happier
state of mind. It also increases resilience so that when the challenges of life
befall you, you have an easier time bouncing back. You think you have nothing to
be grateful for? Try it anyways and see how it feels.
Did you know that people who are optimistic
live on the average nine years longer with fewer health problems than people who
are pessimistic? Astounding, isn't it? So, what exactly are the qualities of
optimism? Dr. Martin Seligman, a Professor of Psychology at the University of
Pennsylvania has conducted many studies on optimism and has written about it in
Learned Optimism and The Optimistic Child. Well, the two main dimensions involve permanence and
1. Permanence has to do with
the belief that bad events are permanent, that these events will continue,
Permanence vs. a temporary belief would look
vs. Temporary (Optimistic)
Iím all washed up vs. Iím exhausted right
Diets never work vs. Diets donít work when
I eat out.
You never talk to me vs. You havenít
talked to me lately.
The optimistic style for good events is the
opposite of the optimistic style for bad events.
Temporary (Pessimistic)/ Permanent
My lucky day vs. Iím always
I try hard vs. Iím talented.
My rival got tired vs. My rival is no
Pessimism leaves us feeling very helpless
whereas Optimism lets us know that it will pass and that we can do something to
make it a bit better now by addressing it in the moment.
Permanence is about time. Pervasiveness is
about space. In pessimistic styles, when a problem occurs, the person
catastropizes. He or she makes a universal explanation. When a failure
strikes in one area, it applies to all areas of their life.
Universal (Pessimism) vs. Specific
All teachers are unfair vs. Professor
Seligman is unfair.
Iím repulsive vs. Iím repulsive to
Books are useless vs. This book is
And for the good events:
Specific (Pessimism) Universal
Iím smart at math vs. Iím smart.
My broker knows oil stocks vs. My broker
knows Wall Street.
I was charming to her vs. I was
The above examples have been taken from Dr.
Martin Seligmanís book Authentic Happiness on pp. 88-91. He has created
an excellent assessment tool to test your own optimism which is published on p.
84 of his book or you can access at his website at www.authentichappiness.org. You
will find it in the left-hand column.
I am a dyed in the wool pessimist. The
application of Dr. Martin Seligmanís work on optimism, strengths and positive
emotions have changed the quality of my life. I experience more positive
emotions now on a consistent basis, am grateful for the things I have, focus on
the positive things in my life now and can see the bright side of challenging
situations. It has allowed me to act to make things better vs. give up and feel
hopeless, helpless and depressed. Hey, if I can change, so can you.
2. Did you
know? From the research
The Broaden and Build Theory
...it took Barbara
Fredrickson, an associate professor at the University of Michigan, to convince
my head (Dr. Seligman speaking) that positive emotion has a profound
purpose far beyond the delightful way it makes us feel.
Fredrickson claims that positive emotions
have a grand purpose in evolution. They broaden our abiding intellectual,
physical, and social resources, buidling up reserves we can draw upon when a
threat or opportunity presents itself. When we are in a positive mood, people
like us better, and friendship, love, and coalitions are more likely to cement.
In contrast to the constrictions of negative emotion, our mental set is
expansive, tolerant, and creative. We are open to new ideas and new
- from p. 35 of Authentic
Happiness by Dr. Martin Seligman
- to read more about Barbara Fredrickson's
interesting work which won her the Templeton Positive Psychology Prize of
$100,000, see the attached article from American Scientist.
3. Quote - Optimism
from the spiritual writings
He urges you to
persevere and add up your accomplishments, rather than to dwell on the dark side
of things. Everyone's life has both a dark and bright side. The Master said:
turn your back to the darkness and your face to Me.
(Shoghi Effendi, The Unfolding
Destiny of the British Baha'i Community, p. 457)
4. Action step for
Try this: Take the optimism test at www.authentichappiness.org and apply one element of
that new thinking in your life in the next 24 hours. Jot down a few observations
in your notebook as a result of how you feel from thinking differently. Sounds
simple, but it can have a huge impact in the quality of your life and your
emotional resilience during setbacks. Go for it! And remember the gratitude
exercise from the premier issue: think of three things you are grateful for
today. If you can think of more, go for it. Make it a daily habit to think of
things for which you are grateful. Try it when you are grumpy. It is more
difficult but doable. See if it doesn't shift you to a more positive state of
Until next time
Regards to all of you
I would appreciate any comments you have
that would make this newsletter more useful for you or ways that it has helped
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For more information on emotional
intelligence, coaching, authentic happiness and calendar of
workshops , go to www.johannavanderpol.com
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