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How to Increase Your Emotional Intelligence ― 6 Essentials

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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IDEA EXTRACTED FROM:

How to Increase Your Emotional Intelligence ― 6 Essentials

How to Increase Your Emotional Intelligence ― 6 Essentials

https://www.psychologytoday.com/us/blog/communication-success/201410/how-increase-your-emotional-intelligence-6-essentials

psychologytoday.com

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Key Ideas

Emotional Intelligence

Emotional Intelligence (EQ or EI) can be defined as the ability to understand, manage, and effectively express one's own feelings, as well as engage and navigate successfully with those of others.

EQ can evolve and increase with our desire to learn and grow.

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. 

Express Difficult Emotions

One method to consider when needing to express difficult emotions is the XYZ technique - I feel X when you do Y in situation Z. 

Avoid using sentences that begin with "you" and followed by accusation or judgment, such as "you are...," "you should...," or "you need to... ." 

Stay Proactive, Not Reactive

  • When you feel angry and upset with someone, take a deep breath and count slowly to ten. In most circumstances, by the time you reach ten, you'll figure out a better way of communicating the issue.
  • Try to put yourself in the difficult individual’s shoes, even for just a moment. For example, consider the person you’re dealing with, and complete the sentence: “It must not be easy…. ”

Bounce Back from Adversity

With every challenging situation we encounter, ask questions such as “What is the lesson here?” 

Ask constructive questions based on learning and priorities, and we can gain the proper perspective to help us tackle the situation at hand. 

Express Intimate Emotions

Sharing intimate feelings with someone in an appropriate relationship, in a manner that's nourishing and constructive, and being able to respond affirmatively when the other person does the same.

SIMILAR ARTICLES & IDEAS:

Emotional intelligence (EQ)

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 p...

Know thyself

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. 

Be open to feedback and criticism

Weighing feedback can help you guard against blind spots. It can assist you in recognizing if your behaviors are having the effects you are intending.

If they aren't, you can adjust your actions or apologize accordingly (or mindfully choose not to do either).

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Grow your emotional intelligence

  • Be honest with yourself about your strengths and weaknesses;
  • Acknowledge any stress or anxiety you’re feeling and resolve it before moving forward;
  • Don’t take ...

Emotional Intelligence( EQ/EI)

Is the measure of an individual’s abilities to recognise and manage their emotions, and the emotions of other people, both individually and in groups.

Benefits of a higher EQ

  • Ease in forming and maintaining interpersonal relationships and in ‘fitting in’ to group situations.
  • A better understanding one's own psychological state, which can include managing stress effectively and being less likely to suffer from depression.

IQ and EQ

There is no correlation between IQ and EQ scores.

IQ has no connection with how people understand and deal with their emotions and the emotions of others (EQ). 

You simply can’t predict emotional intelligence based on how smart someone is.

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