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Emotional Compass

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楊鎮嘉

Tier 2
For Schools

Lesson Plan

Charting Your Emotional Landscape

Adults will be able to recognize and understand their emotions, identify common triggers, and articulate how their feelings influence their behavior, thereby enhancing their emotional intelligence.

Developing emotional intelligence is crucial for personal well-being and effective interpersonal relationships. This lesson helps adults gain a deeper understanding of their inner world, leading to more mindful responses and improved communication.

Audience

Adult Small Group

Time

60 minutes

Approach

Interactive discussion, guided self-reflection, and practical application.

Materials

Understanding Your Emotional Signals (slide-deck), Sharing Emotional Experiences (discussion), and Trigger Identification Log (worksheet)

Prep

Prepare Materials

15 minutes

  • Review the Charting Your Emotional Landscape Lesson Plan and all linked materials to familiarize yourself with the content and flow.
  • Print copies of the Trigger Identification Log for each participant, or prepare for digital distribution.
  • Ensure the presentation for Understanding Your Emotional Signals Slide Deck is ready to display.
  • Arrange the seating for a small group discussion to facilitate open sharing for the Sharing Emotional Experiences Discussion.

Step 1

Warm-Up: Emotional Check-In

5 minutes

  • Welcome participants and introduce the topic: understanding our emotions as an 'Emotional Compass.'
  • Ask participants to briefly share one emotion they are feeling right now and why.
  • Explain that there are no right or wrong answers, just an opportunity to check in with themselves.

Step 2

Introduction to Emotional Signals

15 minutes

  • Use the Understanding Your Emotional Signals Slide Deck to introduce key concepts:
    • What are emotions?
    • Why do we have them?
    • The spectrum of emotions (not just 'good' or 'bad').
    • Introduce the concept of an 'Emotional Compass' – how emotions guide us.
  • Facilitate a brief Q&A after the slides.

Step 3

Exploring Triggers

15 minutes

  • Transition to identifying emotional triggers.
  • Distribute the Trigger Identification Log Worksheet.
  • Explain what triggers are and provide a few neutral examples.
  • Guide participants through the worksheet, encouraging them to reflect on past experiences and identify common triggers for various emotions (e.g., anger, sadness, joy, frustration).
  • Emphasize that self-awareness of triggers is the first step towards managing reactions.

Step 4

Group Discussion: Sharing Experiences

15 minutes

  • Facilitate the Sharing Emotional Experiences Discussion.
  • Encourage participants to share one insight they gained from the trigger identification activity, or a general observation about emotions and triggers (only if they feel comfortable).
  • Remind them of the importance of active listening and respectful sharing.
  • Guide the discussion to explore commonalities and differences in emotional experiences and triggers.

Step 5

Connecting Emotions to Behavior

5 minutes

  • Briefly discuss how understanding emotions and triggers can help predict and influence behavior.
  • Ask: 'How might knowing your emotional triggers change how you respond in a situation?'
  • Encourage quick, reflective responses.

Step 6

Wrap-Up: Key Takeaways

5 minutes

  • Summarize the main points of the lesson: recognizing emotions, identifying triggers, and understanding behavioral impact.
  • Ask participants to share one personal takeaway or an action step they plan to implement.
  • Thank participants for their openness and engagement.
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Slide Deck

Your Emotional Compass

Navigating your inner world.

Today's Journey:

  • What are emotions?
  • Why do we have them?
  • The emotional spectrum
  • Your emotional compass in action!

Welcome participants and introduce the session. Explain that today's focus is on building self-awareness through understanding our emotions. Start by asking for a quick emotional check-in from the group, setting a safe and open tone.

What Are Emotions?

More than just feelings, they are...

  • Complex Experiences: Involving mind and body.
  • Natural Responses: To events, thoughts, and memories.
  • Information Carriers: Telling us about our needs and environment.
  • Driving Forces: Influencing our decisions and actions.

Prompt participants to think about what emotions truly are. Encourage a few shares. Define emotions as complex psychophysiological experiences that influence our thoughts and behavior. Emphasize that they are natural responses.

Why Do We Have Emotions?

Emotions are signals and motivators.

  • Survival: Fear signals danger, helping us react.
  • Connection: Joy and love foster bonds.
  • Boundaries: Anger can signal a boundary has been crossed.
  • Growth: Sadness can help us process loss and encourage reflection.

Discuss the purpose of emotions. Why do we feel joy, anger, fear? Explain that emotions serve vital functions, acting as signals and motivators. Give examples of how different emotions prompt different actions or awareness.

The Emotional Spectrum

All emotions are valid and informative.

  • Not just "good" or "bad" – they exist on a continuum.
  • From calm to ecstatic, from uneasy to furious.
  • Each emotion carries unique information.
  • Learning to recognize the nuances is key.

Address the common misconception of "good" vs. "bad" emotions. Introduce the idea of a spectrum, where all emotions are valid and carry information. Use a visual or descriptive language to illustrate this continuum. Emphasize that intensity varies.

Your Emotional Compass

Your emotions are like a compass, guiding you.

  • Direction: They point you towards what needs attention.
  • Navigation: They help you understand your internal landscape.
  • Choice: By reading your compass, you can choose your path more wisely.

What direction is your compass pointing you today?

Introduce the "Emotional Compass" metaphor. Explain how, like a compass, our emotions can point us towards understanding ourselves and navigating situations. Discuss how paying attention to these signals can help us make more intentional choices. Reiterate that this is about guidance, not judgment.

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Discussion

Sharing Emotional Experiences: Group Discussion

Objective: To provide a safe and supportive space for participants to share insights gained from self-reflection and connect with others' emotional journeys.

Discussion Guidelines:

  • Respectful Listening: Listen actively and without judgment when others are speaking.
  • "I" Statements: Speak from your own experience using "I feel," "I noticed," "I learned."
  • Confidentiality: What is shared in the group stays in the group.
  • Pass if Needed: It is okay to pass if you do not wish to share.
  • Focus on Insights: Share observations and learnings rather than stories that might make others uncomfortable.

Discussion Prompts:

  1. From the trigger identification activity, what was one emotion or trigger that surprised you, or that you hadn't fully recognized before?





  2. Can you share an example (general, not highly personal) of how a specific emotion has guided you in a situation, much like an "emotional compass"?





  3. What is one common challenge you face when trying to understand or manage your emotions?





  4. How might recognizing your emotional signals and triggers positively impact your interactions with others, or your overall well-being?





  5. What is one small step you can take this week to be more attuned to your emotional compass?





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Worksheet

Trigger Identification Log

Objective: To help you identify and understand the specific events, situations, or thoughts that typically lead to certain emotional responses.

Instructions: For each emotion listed, think about a time you experienced it. What happened right before you felt that emotion? What thoughts were you having? Write down as many triggers as you can identify.

Emotion: Anger / Frustration

  • What situations, people, or thoughts tend to trigger your anger or frustration?











Emotion: Sadness / Disappointment

  • What situations, people, or thoughts tend to trigger your sadness or disappointment?











Emotion: Anxiety / Stress

  • What situations, people, or thoughts tend to trigger your anxiety or stress?











Emotion: Joy / Excitement

  • What situations, people, or thoughts tend to trigger your joy or excitement?











Emotion: Calm / Contentment

  • What situations, people, or thoughts tend to trigger your feelings of calm or contentment?











Reflection Questions:

  1. Did you notice any patterns in your triggers? For example, are certain environments or types of interactions more likely to trigger specific emotions?










  2. How does understanding these triggers help you make sense of your emotional responses?










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lenny