THE five minute EMOTIONAL INTELLIGENCE (EI) NEWSLETTER - by Johanna Vanderpol

The website for emotional intelligence, authentic happiness and coaching -
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. Enjoy.
1. Four Week Series - Jumpstart Your Emotional Intelligence -  $99 US - Four Mondays beginning Oct 4 - delivered by phone - 8 to 9 pm - Register at 
Do emotions get the better of you? Did you know that emotions that are suppressed cause chronic illnesses? Do you feel like your emotions can be a rollercoaster. Then take this series. It is an introduction to the positive power and true meaning of emotion. You will take away some practical steps to start you on the journey to making emotions work for you instead of against you.
A teleclass is a class conducted by phone. All participants dial a specific phone number given to them and can all hear each other. It is a long-distance call at your normal long-distance rates. A virtual classroom!
2. I currently have four spots left for coaching clients. Coaching creates a program specially for you and keeps you on track in spite of obstacles. If you might be interested in hiring a coach, call me for a 20 minute complimentary session. I can be contacted at or at 1-705-876-0962. See my website at for more information on coaching.

1. Building Emotional Resilience - a personal story
2. Did you know? From the research
3. Quote
4. Action step for you

1.    Building Emotional Resilience
        Being able to tolerate the pain of an emotion and letting it take its natural course is known as "emotional muscle." Building emotional muscle is much like going to the gym. It takes practice. But, when we do this, we build our ability to face the emotions that difficult situations bring. We don't shy away from intimate emotional experiences with other people. And we leave ourselves open to experiencing a richer life.
        Grief is a good example of an extremely uncomfortable emotion. When we have lost someone or something dear to us, grief builds up. We can feel it in our bodies. It builds like the waves of the ocean. We can distract ourselves by getting busy or we can be present to it, take deep breaths, breath through it, remind ourselves this too shall pass and cry if that is what the body says it needs to do until the grief subsides. And subside it will. It doesn't feel like it will go away but it does subside - in less than twenty minutes. It will come again but it will become less intense and less frequent over time.
        I am very familiar with grief. In 1989 my seven-year-old son was hit by a car and died. The intensity of emotion in this situation felt too large to bear. My body somehow knew how to move through it in smaller segments. I now appreciate the wisdom of the body. I had many, many moments of intense grief that felt as if my chest was going to split apart. I learned to stay with the emotion, to breathe through it and to wait. If I proceeded in this way, the storm of emotional waves would wash over me and would subside. I learned to stay with these moments instead of trying to suppress or evade them. In this manner, the feelings of grief washed over me again and again to completion. They did not get stuck in my body and they were not permanent. I did not fall off a metaphorical cliff although I felt like I would. I did survive.
        I gave myself permission to have all of my feelings. Eventually they became less intense and less frequent. I gradually went on with my life. This event, more than any other in my life, taught me that emotions will not consume me if I let them take their natural course of events. I learned to build "emotional muscle", the ability to tolerate emotional discomfort of one of the most intense kinds. I do not see myself as a superhero. In fact, I have always felt I was a bit on the weak side, not a tough person. I believe that anyone has the capacity to do this if they choose to. The trick is to realize that it will pass and you will survive.
        -- excerpt from ebook Honouring Your Emotions: Why It Matters by Johanna Vanderpol
        -- to purchase ebook for $14.95 go to
2.    Did you know? From the research
        ...And when we focus on emotions, it suddenly becomes very interesting that the parts of the brain where peptides and receptors are richest are also the parts of the brain that have been implicated in the expression of emotion. I don't remember whether it was Michael or I who said the words first, but both of us had the gut feeling that we were right: "Maybe these peptides and their receptors are the biochemical basis of emotion." Finally, we were looking at the implications of the fact that the limbic system had the densest concentration of these receptors.
        Coud it be that we were seeing the molecules of emotion?
        -- from Molecules of Emotion ,1997, by Dr. Candace B. Pert, PH.D., p. 178
        -- an exciting and huge contribution to the growing body of knowledge on emotions
3.    Quote
        Some quotes to remind us of our great nature and abilities as human beings:
        Dost thou think thyself only a puny form, when the universe is folded up within thee?
        -- (Abdu'l-Baha, The Secret of Divine Civilization, p. 19)
        Noble have I created thee, yet thou hast abased thyself. Rise then unto that for which thou wast created.
        -- (Baha'u'llah, The Arabic Hidden Words)
        -- see
4.    Action step for you
        Honouring your emotions is the key to a sense of well-being and less health problems. It is a significant factor in the well-being of all humankind. However, giving ourselves permission to be honouring to ourselves seems to be difficult. We are taught to be hard on ourselves, yet the religious and moral messages we receive is to be kind to others. Today we will look at a tool we can use that comes from the science of positive psychology that focuses on our strengths instead of our shortcomings. Focusing on our strengths will bring ourselves into balance by acknowledging this missing piece. The Authentic Happiness Program, founded by Martin Seligman, Ph.D. contains an free assessment tool that identifies your top five strengths out of 24.
        Try this:
        1. Go to and take the VIA Strengths Survey or click here to go straight to the survey: . Allow yourself 30-45 minutes for this.
        2. The next day, allow yourself to focus on your strengths instead of your weaknesses for one full day.
        3. Observe how you feel by making this change for one day.
        4. Imagine the possibilities if this is how you think and feel as your new pattern.
        Martin E. P. Seligman, Ph.D., is the Fox Leadership Professor of Psychology at the University of Pennsylvania, the founder of the field of Positive Psychology, a Past President of the American Psychological Association (1998), and the author of 20 books including his most recent best seller, Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. With Chris Peterson, he is co-author of the newly-released Character Strengths and Virtues: A Classification and Handbook. He is also the co-founder of Authentic Happiness Coaching LLC.
        I provide one-on-one coaching as a Certified Coach by phone in the Authentic Happiness Program. If you are interested, contact me at .

I would appreciate any comments you have that would make this newsletter more useful for you or ways that it has helped you.
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