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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!

 






Rob G. M. Bots
Management Trainer | Online Coach
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