9 Tips To Increase Your Emotional Intelligence For Stronger Relationships
EQ is the ability to be able to recognize and regulate your own emotions, while also empathizing with others and maintaining an awareness of their reactions.
EQ can be developed with practice.
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Having a deep understanding of yourself provides you with more accurate perceptions of how you are coming across to others.
To increase your self-awareness, make an effort to reflect on your strengths, developmental opportunities, triggers, values, and the like so that you are intimately familiar with what makes you tick.
Do this particularly when you feel yourself experiencing strong emotions.
If a co-worker makes a comment that triggers you, make a mental note of what exactly it is that you might be feeling. It will help you to develop your emotional vocabulary and help you to take a step back from your reactions and engage the parts of your brain associated with problem-solving.
Mindfulness is paying attention on purpose ... and non-judgmentally, to the unfolding of experience moment to moment.
By learning to observe your thoughts and feelings without judgment, you can increase your awareness of them with more clarity.
If we can calm our body's reaction to our stress, the emotional component is mitigated.
Nip your body's stress in the bud, and you'll find that your emotional stress will decrease accordingly. When you feel tense, breathe slowly and deeply, concentrating on letting the air flow in and out of your abdominal cavity.
Instead of succumbing to a knee-jerk negative reaction when you become upset by someone else's actions, slow down and consider if there are other ways of explaining the situation.
Even if you don't change your opinion regarding what happened, the additional time spent thinking about it may calm you down enough to opt for a more constructive response.
People who experience more positive emotions enjoy better relationships and are more resilient in response to negative events.
Be intentional about doing things that bring you joy. Practice gratitude, engage in acts of kindness, exercise and reminisce about positive experiences.
Emotionally intelligent people are skilled at putting themselves in other people's shoes.
Consider situations from others' perspectives to better understand those around you. This increased insight will enable you to connect with them more effectively, and may even teach you something about yourself in the process.
Deal with conflict more effectively by tackling issues head-on in an assertive, but respectful manner — all without defensiveness.
By listening empathetically to the other person, you will also create the space for taking your own thoughts and feelings into account.
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It's the idea that in order to lead healthy, happy emotional lives we need consistent habits and exercises that support our mental health and wellbeing.
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Assertive communication allows us to take responsibility for ourselves and our actions without judging or blaming other people.
Emotionally intelligent people know how to communicate ...
The emotionally intelligent person knows how to stay calm during stressful situations.
They don't make impulsive decisions and understand that in times of conflict the goal is a resolution.
Emotionally intelligent people make sure they understand what is being said before responding.
They also pay attention to the nonverbal details of a conversation. This prevents misunderstandings, allows the listener to respond properly and shows respect for the person they are speaking to.
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... 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.”
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.
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