Self-Awareness for Managers
How to improve your self-awareness resulting in emotional regulation

1. Module Objectives

• Understanding What’s Going-On Inside
  Learn to observe your thoughts, emotions, and internal reactions consciously.
  
  
• Enhancing Emotional Regulation
  Strengthen your prefrontal cortex through mindful awareness, enabling you to respond thoughtfully instead of reacting impulsively

2. What is Self-Awareness?

• Definition
  Self-awareness means having clear insight into your own thoughts and emotions without judgment.
  
  
• Key Questions to Ask Yourself
• What am I thinking right now?
• What am I feeling?
• How are these feelings influencing my behaviour.

3. The Importance of Self-Awareness

• Emotions in the Brain
  The limbic system (e.g., the amygdala) reacts quickly—without self-awareness, emotions can take control before the rational part of your brain intervenes.
  
  
• Activating Self-Regulation
  Conscious awareness strengthens your prefrontal cortex, giving you the power to make well-thought-out decisions.
  
  
• Breaking the Reaction Chain
  By taking a mindful pause, you can interrupt automatic responses and choose a more constructive reaction.

4. The 4-Step Self-Awareness Process

Step 1: Pause and Notice

• Ask Yourself
• What is happening inside me right now?
• What thoughts are racing through my mind?
• What physical sensations am I experiencing (e.g., tension, restlessness)?

Step 2: Describe Without Judgment

• Example
  Instead of saying, "I’m weak because I’m stressed," say:
  "I notice that I’m feeling pressure right now."
  This labelling helps reduce the emotional charge.

Step 3: Reflect and Understand

• Self-Inquiry
• Where is this emotion coming from?
• Has a personal value been challenged?
• What (past) experiences or expectations are triggering me?

Step 4: Make a Conscious Choice

• Decide
• Do I need to address this immediately, or should I take a moment to breathe?
• What response will be most helpful in this situation?

5. Real-World Example

Situation
A team member repeatedly submits reports late.

Automatic Reaction

• Feelings of frustration and anger, potentially leading to hasty emails or harsh words.

With Self-Awareness

• Pause
  Recognize your anger: "I’m feeling angry because I feel undervalued."
• Reflect
  Understand that reliability is important to you and that there’s an underlying fear of losing control.
• Decide
  Instead of reacting impulsively, choose to address the issue calmly and constructively in a one-on-one conversation.

6. Practical Exercises

Reflection Exercise

• Duration: 5 minutes
• Task
  Think about a situation where you overreacted emotionally.
• What triggered the reaction?
• What were your thoughts and feelings at that moment?
• What could have helped you respond more effectively?
• Group Discussion
  Share insights with your peers in small groups.
  
  

Daily Practice

• Duration
  7 days
  
  
• Task
  Take a moment, three times a day, to ask yourself:
  “What am I thinking and feeling right now?”
  Write down your observations—even brief moments of mindfulness can lead to significant improvements.

7. Conclusion

• Self-Awareness is Not a Luxury but a Leadership Tool
  It empowers you to make conscious choices instead of reacting automatically.
  
  
• Strong Self-Leadership Leads to Strong People Leadership
  Regular practice of self-awareness enhances your emotional intelligence and, ultimately, your effectiveness as a leader.

Note
Use this handout as a personal guide to continuously monitor and improve your self-awareness. Remember, the first step to strong leadership is truly knowing yourself.

Good luck as you develop and harness your emotional intelligence for better leadership!