Table Of Contents

Introduction 3
Letter from Krupalini 6
Emotions 9
Who sets our mood? 13
Neuroplasticity 16
Memories 20
Resilience Zone 22
Nervous System 28
ABC Tool Kit

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 01

Introduction

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Understanding the Component 1:
Three Main Awareness
Components of The rst component of emotional
Emotional intelligence is awareness. This
Intelligence involves being aware of your own
emotions, thoughts, and behaviors,
Emotional Intelligence (EI) is the as well as those of others. By
ability to recognize and understand developing self-awareness, you can
emotions in oneself and others, and identify your emotional triggers,
to use this awareness to manage strengths, and weaknesses. This can
behavior and relationships help you better understand your
effectively. The ABC's of EI own emotional responses and how
Workshop aims to help you develop they impact your interactions with
your emotional intelligence by others.
focusing on three main
components: Awareness, Balance, Component 2:
and Control.
Balance
The second component of
emotional intelligence is balance.
This involves nding a balance
between your emotions and your
rational thinking. By developing
emotional balance, you can learn to
control impulsive reactions and
make more thoughtful, reasoned
decisions. This can help you avoid
getting overwhelmed by strong
emotions and improve your
relationships with others.

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Component 3:
Control
The third component of
emotional intelligence is control.
This involves managing your
emotions and behavior in a way
that is appropriate to the
situation. By developing
emotional control, you can
respond to situations in a way that
is productive and effective, rather
than reacting impulsively or
becoming overwhelmed by
emotions.

Remember, having the tools to

develop your emotional
intelligence is one thing, but
practicing them is what will create
new neural pathways and make a
real difference in your life. By
focusing on the three main
components of emotional
intelligence, Awareness, Balance,
and Control, you can develop the
skills needed to effectively
manage your emotions and
relationships.

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 02

Letter from Krupalini

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 Dear participants,

I wanted to take a moment to

express how grateful I am that you
took the time and effort to join us
for the ABCs of Emotional
Intelligence workshop. Your
presence shows that you care
about your well-being and are
willing to take that one step ahead
to improve it.

During the workshop, we talked

about how the brain functions and
the three key tools that you can use
to regulate your emotions: focusing
on the ve senses, tracking, and
grounding. These tools may seem
simple, but when practiced
regularly, they can give you the
strength to hold on during times of
adversity.

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I want to emphasize that you now have the knowledge and tools to
independently practice emotional regulation. This means that you don't
always need external help, and you can build your skills and ability to
function well by yourself. It's essential to embody these concepts and
practice them daily to create new neural pathways in your brain.

I understand that there are many people out there who claim to have the
solution to our emotional struggles. However, most of the time, we don't
need anyone else to x us. We have the power within ourselves to take
control of our emotions and lead a ful lling life.

I hope that this workshop has given you a glimpse into the world of
emotions and has helped you take that leap of faith in investing in
yourself. Remember, the journey does not end here. Keep practicing the
tools, and I promise you will see the positive changes in your life.

Best regards,

Krupalini

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 03

Emotions

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As human beings, we experience a wide range of emotions every day. Our
emotions in uence our thoughts, behaviors, and relationships with others.
Therefore, it is crucial to understand and manage our emotions effectively.
This is where emotional intelligence comes in.

Emotional intelligence is the ability to recognize, understand, and manage

our own emotions, as well as the emotions of others. Developing emotional
intelligence skills can have a signi cant positive impact on our personal and
professional lives. Here are some reasons why investing in emotional
intelligence is important:

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Improved relationships:
When we have a better understanding of our own emotions, we can
communicate more effectively with others and develop stronger
relationships. We are also better able to understand and empathize with
the emotions of others, which can improve our relationships with them.

Better decision-making:
Emotions can sometimes cloud our judgment and lead us to make poor
decisions. By developing emotional intelligence skills, we can learn to
regulate our emotions and make more informed and rational decisions.
Increased resilience:
Life is full of ups and downs, and developing emotional intelligence skills can
help us navigate the challenges more effectively. We can learn to manage
stress, bounce back from setbacks, and stay motivated in the face of
adversity.

Improved mental health:

When we suppress our emotions or fail to manage them effectively, it can
lead to stress, anxiety, and other mental health issues. By developing
emotional intelligence skills, we can learn to manage our emotions in a
healthy way and improve our overall well-being.

Investing in emotional intelligence is an investment in ourselves. It can help

us improve our relationships, make better decisions, increase our resilience,
and improve our mental health. By understanding and managing our
emotions effectively, we can lead happier and more ful lling lives.

Self-re ection questions:

How much pressure do I put on myself to achieve certain goals or
milestones?
How does this pressure affect my mental and emotional well-being?
How often do I check my phone or other devices?
What impact does this constant stimulation have on my ability to relax
and unwind?
How secure do I feel in my current job or career path?
How does my nancial situation affect my overall sense of well-being?

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 04

Who sets our mood?

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Our mood can be in uenced by a combination of factors including our body
state, past experiences, present living conditions, and relationships with
others. Understanding how these components interact and impact our
emotions can be an important aspect of emotional intelligence.

Our body state can signi cantly impact our mood. Physical factors such as
hunger, fatigue, illness, and pain can affect our emotions. When we are well-
rested, well-nourished, and feeling healthy, we tend to feel better
emotionally as well.

Past experiences can also have a powerful impact on our mood. Traumatic
events or negative experiences from our past can create emotional triggers
that affect how we feel in the present. Additionally, positive experiences
from our past can contribute to a more positive outlook on life and
increased emotional resilience.
Our present living conditions can also impact
our mood. This includes factors such as our
work, living situation, nancial situation, and
overall level of stress. When we are struggling
in any of these areas, it can be dif cult to
maintain a positive outlook.

Finally, our relationships with others can also

play a role in our emotional state. Positive,
supportive relationships can provide a sense of
belonging and emotional stability. Negative
relationships or social isolation can contribute
to feelings of loneliness, anxiety, and
depression.

By understanding these four components and

how they can impact our emotions, we can
become more emotionally intelligent and
better equipped to manage our feelings. With
this knowledge, we can develop strategies to
address the areas that are impacting our mood
and work towards a more positive and ful lling
emotional state.

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Self-re ection questions:
How do your past experiences impact your current emotional state?
Are there any speci c triggers that you have identi ed?
How well do you understand your own emotions? Do you feel like you
are able to accurately identify and label your feelings, or do you struggle
in this area?
How do your relationships and living conditions impact your mood? Are
there any changes you can make in these areas to help improve your
emotional well-being?

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 05

Neuroplasticity

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 Human brains have a remarkable ability to
change and adapt in response to experience, a
phenomenon known as neuroplasticity. This
plasticity allows the brain to reorganize itself in
response to new information and stimuli, and to
develop new neural pathways that support
learning and memory. While neuroplasticity is
most pronounced in early childhood, research
has shown that adults also retain this capacity to
some degree.
One example of adult neuroplasticity can be
seen in the brains of London cab drivers. To
become licensed taxi drivers, these individuals
must pass a rigorous test known as "The
Knowledge," which involves memorizing the
locations and routes of thousands of streets and
landmarks in London. Studies have found that
the process of learning and practicing this skill
leads to structural changes in the brain,
speci cally in the posterior hippocampus, which
is involved in spatial navigation and memory.
London cab drivers have been found to have
larger posterior hippocampus than non-taxi
drivers, suggesting that this region of the brain
has undergone changes in response to their
unique experiences and expertise.

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Another example of adult neuroplasticity can be seen in the brain of
Albert Einstein. Following his death, an examination of Einstein's brain
revealed that he had an unusual feature in the parietal lobe known as the
"omega." This area of the brain is involved in spatial reasoning and may
have contributed to Einstein's exceptional mathematical abilities.
Interestingly, Einstein was also a skilled musician and played the violin
throughout his life. Studies have found that musical training can lead to
changes in the brain, speci cally in the auditory cortex and the corpus
callosum, which connects the two hemispheres of the brain. It is possible
that Einstein's musical training may have contributed to the
development of his exceptional brain structure and function.

These examples demonstrate that adult neuroplasticity is a real

phenomenon and that the brain remains malleable throughout life. While
the degree of plasticity may decline with age, it is clear that the brain has
the capacity to change and adapt in response to experience, even in
adulthood.

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Self-re ection questions:
In what ways have you personally experienced neuroplasticity in your
life, either through the development of new skills or the strengthening
of existing ones?
How might an understanding of neuroplasticity change the way you
approach learning and personal growth?

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 06
Memories

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The human body undergoes
constant renewal, with blood cells
being replaced every 4 months, and
skin cells being replaced every few
weeks. This means that the entire
physical body is replaced in
approximately 7 years. However,
memories cannot be destroyed by
time alone. Instead, memories can
only be replaced by new ones.

Self-re ection
questions:
How do you feel about the
idea that your physical body is
constantly renewing itself?
What memories do you want
to create and preserve in your
life?

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 07

Resilience Zone

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Resilience is the ability to bounce back from dif cult situations and
challenges. It does not mean that a person is immune to stress, emotional
turmoil, or suffering. Resilient people use their strengths and support
systems to overcome adversity and work through problems. The Resilience
Zone refers to the space where individuals can experience the full range of
emotions while remaining calm, clear-minded, and able to make mindful
decisions. It is not a constant state of happiness but rather a state of
okayness where individuals can operate without thinking or acting
irrationally.

When we are knocked out of the Resilience Zone due to triggers or stressful
events, we may experience some of the sensations, emotions, or behaviors
listed in the High or Low Zones. The goal is to learn how to stay in the
Resilience Zone as much as possible and to navigate back to it when we are
knocked out. This involves recognizing our triggers, using coping
mechanisms, and seeking support from our network.

Tracking
Tracking is one of the 3 methods which will help you return to your reliant
zone when you are hyper or hypo aroused.

Tracking is the act of paying attention to what is happening inside the body
in the present moment. This helps improve body literacy and sensation
words, which are the language of the autonomic nervous system. By
noticing various sensations in the body, we can categorise them into
pleasant, unpleasant, or neutral and learn to activate the resilient zone by
focusing on sensations that make us feel neutral or pleasant. This can be
achieved through deep breathing, relaxing the muscles, and resting the
tongue.

Grounding

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The second technique is called We may cross our arms or sit in a
grounding. Grounding is the particular way. There may be
practice of noticing the direct objects that we like to keep with
contact of one’s body with an us because they make us feel
object (including another part of more secure. When we
the body) in order to bring oneself consciously engage in grounding
back to the present moment. and combine it with tracking, we
When the nervous system is are strengthening our ability to
dysregulated, it can be helpful to regulate our nervous system
notice a part of the body that feels consciously.
grounded or supported. For
example, if you are sitting in a You know, Our brains are
chair and your feet feel rm and constantly processing information
supported on the ground, you can and trying to make sense of the
notice this sensation and sit with world around us, which can
this for a few moments. As you sometimes lead to the creation of
sense into this part of the body stories or narratives that may not
that feels grounded, you may be entirely accurate. Here are
notice yourself relaxing and some examples of how this can
feeling more stable. This is happen:
another way of returning to or
staying in the resilient zone. It is
helpful to practice resourcing
1.Con rmation
before grounding, because if the bias:
body gets dysregulated while This is the tendency to interpret
grounding, then we can use our information in a way that con rms
resource as a tool to return to the our preexisting beliefs or biases.
resilient zone. It’s helpful to For example, if we believe that
recognize that we engage in someone is unfriendly, we may
grounding practices naturally. For interpret their neutral facial
example, we may have a necklace, expression as a sign of their dislike
bracelet or other object that we for us, even if there is no evidence
instinctively touch or hold and to support this.
that makes us feel more secure
when we do so.

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2.False memories:
Our memories are not always
completely accurate, and
sometimes we may remember
events or details that did not
actually occur. For example, we
may remember a childhood event
as being more positive or negative
than it actually was, or we may
remember a detail that was not
present in the original event.

3.Attribution
error:
This is the tendency to attribute
the behavior of others to their
personality or character, rather
than to external factors. For
example, if someone cuts us off in
traf c, we may assume that they
are a rude person, rather than
considering the possibility that
they were in a rush or distracted.

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 4.Stereotyping:
This is the tendency to make
assumptions about people based
on their group membership,
rather than on their individual
characteristics or behavior. For
example, if we believe that all
members of a certain group are
lazy or untrustworthy, we may
attribute negative qualities to an
individual solely based on their
group membership.

Overall, these examples

demonstrate how our brains are
constantly processing information
and creating stories or narratives
to make sense of the world
around us. While these stories
may not always be completely
accurate, they can help us
navigate the complexities of our
environment and make decisions
about how to act and respond.

We can make use of this story

telling capability to create strong
resources too.

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Self-Re ection Questions:
When was the last time you felt knocked out of your Resilience
Zone, and what triggered it?
What are your go-to coping mechanisms when you are feeling
overwhelmed or stressed?
How can you strengthen your support system to help you stay in
the Resilience Zone during dif cult times?
Have you ever practised tracking before? How did it make you feel?
How can incorporating tracking into your daily routine improve your
overall well-being?
Can you think of any situations in which practicing tracking might
be particularly helpful, such as during stressful moments or when
experiencing anxiety?
What are some objects or practices that I instinctively engage in for
grounding?
How can I incorporate grounding and tracking practices into my
daily routine to improve my ability to regulate my nervous system?

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 08

Nervous System

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The autonomic nervous system (ANS) is responsible for the body's survival
responses, and it receives direction from the limbic brain. The sympathetic
nervous system of the ANS is like the accelerator of a car, providing a burst of
energy in times of stress. The parasympathetic nervous system is like the
brakes of a car, calming the body down after danger has passed. In a healthy
individual, the body naturally cycles back and forth between sympathetic
and parasympathetic activation throughout the day, with brief periods of
sympathetic activation followed by periods of relaxation. However, problems
can arise when one system is activated for too long or too intensely. For
example, prolonged activation of the " ght or ight" response due to
workday stress, relationship issues or nancial crisis can be quite draining.
The body's survival responses do not distinguish between physical threat
and psychological or social threats. Therefore, fear of embarrassment, failure
or social rejection can be just as threatening to us as physical danger.

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When the sympathetic nervous system (SNS) is activated, it is like the
accelerator of a car and provides a burst of energy in times of stress. This
causes the body to go into a " ght or ight" response, resulting in
changes such as increased heart rate, breathing rate, and blood pressure,
as well as the release of stress hormones like cortisol and adrenaline. The
body is preparing to take action and defend itself from perceived danger.
On the other hand, when the parasympathetic nervous system (PNS) is
activated, it is like the brakes of a car and calms the body down after
danger has passed. This is also known as the "rest and digest" response
and results in changes such as slowed heart rate, breathing rate, and
blood pressure, as well as increased activity in the digestive system. The
body is returning to a state of relaxation and recovery.
Both of these systems are important for our survival and well-being, and a
healthy body naturally cycles back and forth between sympathetic and
parasympathetic activation throughout the day. However, problems can
occur when one system is activated for too long or too intensely, leading to
dysregulation and potential health issues.

Understanding how the brain works, particularly in regards to stress and

trauma, can help individuals make better decisions going forward. With
knowledge of the autonomic nervous system and how it responds to
threats, individuals can begin to recognize when their body is dysregulated
and take steps to regulate it. This can involve resourcing techniques to bring
the body back into a state of calm and relaxation, or engaging in activities
that promote parasympathetic activation, such as mindfulness or deep
breathing exercises. Additionally, understanding how the limbic brain
processes emotions can help individuals better regulate their emotional
responses and make more rational decisions. By recognizing when the
amygdala is hijacking decision-making processes, individuals can take steps
to calm the amygdala and engage the prefrontal cortex for more rational
decision-making. Overall, understanding the workings of the brain in relation
to stress and trauma can help individuals develop greater self-awareness
and emotional regulation, leading to better decision-making capabilities.

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