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6 Ways To Raise Your Emotional Intelligence (EQ)
Self-Awareness
Use present language to help focus more on the present moment. Put your thoughts, feelings, and beliefs on paper.
Knowing how to express your emotions can often help you manage them in a proper and healthy way. Don’t be afraid to give yourself the gift of silence and meditation.
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Key Ideas
Emotional Intelligence
Emotional intelligence is the ability to recognize your emotions, understand what they’re telling you, and realize how they affect the people around you.
People who function at a high rate of emotional intelligence have the ability to adjust their behaviors and are more effective at recognizing and managing their own emotions as well as the emotions of others.
Pillars of Emotional Intelligence
- Self-Awareness
- Empathy
- Self-Regulation
- Motivation
- Social Skills
- Happiness
Self-Awareness
Use present language to help focus more on the present moment. Put your thoughts, feelings, and beliefs on paper.
Knowing how to express your emotions can often help you manage them in a proper and healthy way. Don’t be afraid to give yourself the gift of silence and meditation.
Empathy
Increasing your ability to empathize can help you get closer to others, gain their support when you need it, and potentially defuse high-charged conflicts in your professional and personal life.
Be aware and listen carefully to what others are telling you. You know you are becoming more empathetic when you’re able to decipher and recognize the feelings of others.
Self-Regulation
People who self-regulate think before they act, have the ability to say no and shift their thoughts to prevent their emotions from controlling them.
By learning to control and manage your emotions, especially your impulses, you are able to prepare yourself for emotional self-management.
Motivation
Willing to defer immediate results to establish long-term success, emotionally intelligent people are generally characterized as motivated. They are motivated to look at a problem and find a resolution in a calm and rational way. When it comes to their careers, motivation drives emotionally intelligent people to be more productive and passionate about succeeding.
Social Skills
Being able to talk easily and connect with others. Being socially responsible demonstrates that you really care about others and not just about your own personal gain.
Having a high emotional intelligence gives you the social skills to manage the emotions of others too.
Happiness
Raising your emotional intelligence involves knowing when to be happy, sad, excited, anxious, or even vigilant.
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For Zen practitioners, life is transitory and insubstantial. There is no security and thinking otherwise is a waste of time.
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Key Ideas
Emotional Intelligence
Reduce Negative Emotions
... so they don't overwhelm you and affect your judgment.
In order to change the way you feel about a situation, you must first change the way you think about it.
Increased fear of rejection: “I’m applying for my dream job. I’ll be devastated if they don’t hire me.”
Decreased fear of rejection: “I’m applying for three exciting positions. If one doesn’t pan out, there are two more I’m well qualified for.”
Stay Cool and Manage Stress
How we handle stressful situations can make the difference between being assertive versus reactive, and poised versus frazzled. When under pressure, the most important thing to keep in mind is to keep our cool.
- If you feel nervous and anxious, put cold water on your face and get some fresh air.
- If you feel fearful, depressed, or discouraged, try intense aerobic exercises. Energize yourself.
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Components Of Mental Toughness
- Challenge: Viewing challenges as opportunities rather than obstacles.
- Control: Believing that you are in control of your life and destiny.
- Commitment:
Believe In Your Ability To Succeed
Mentally tough people truly believe they can succeed. That extends to encompass even mundane things in their life.
Whatever you challenge yourself with, believing in yourself is essential. Avoid negative self-talk and instead focus your energy on staying positive and self-encouraging.
Seek Intrinsic Rewards
Intrinsic motivations are those that come from within an individual and involve doing things for their own sake. They drive them to do better, push harder, be stronger, and persevere.
Mentally tough people don't focus on the possible rewards that may await them at the end of a challenge. Instead, they see participating and overcoming challenges as rewarding in and of themselves.
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