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4 Exercises to Help You Handle Anxiety, Fear, and Anger

4 Ways to build your emotional intelligence

4 Ways to build your emotional intelligence
  • Study yourself. Pay attention to your reactions and behaviours to get a better understanding of your emotional responses.
  • Manage emotions during stressful situations by breathing correctly. Breathe deep and steady through the nose with a relaxed ribcage to lower stress in the body.
  • Channel your emotions. Transform negative energies into positive ones by redirecting them to fuel new opportunities.

  • Transmute your emotions. Try to transform negative feelings such as anger, hatred, pain, and jealousy into positive ones such as love, admiration, compassion and kindness.

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IDEA EXTRACTED FROM:

4 Exercises to Help You Handle Anxiety, Fear, and Anger

4 Exercises to Help You Handle Anxiety, Fear, and Anger

https://www.inc.com/christina-desmarais/4-simple-ways-to-increase-your-emotional-intelligence.html

inc.com

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Key Ideas

Emotional Intelligence (EI)

The ability to recognize and appropriately react to feelings in yourself and the people around you, particularly when it comes to handling stress and frustration.

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Emotional Intelligence Matters
EQ is not only the ability to identify and manage your own emotions, but it’s also the ability to recognize the emotions of others.
Manage your negative emotions
When you’re able to manage and reduce your negative emotions, you’re less likely to get overwhelmed. 

If someone is upsetting you, don’t jump to conclusions. Instead, allow yourself to look at the situation in a variety of ways. Try to look at things objectively so you don’t get riled up as easily. 

Be mindful of your vocabulary

Emotionally intelligent people tend to use more specific words that can help communicate deficiencies, and then they immediately work to address them. 

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Stop And Breathe

Anxiety is typically experienced as worrying about a future or past event. But anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.

When a...

A Simple Breathing Technique
  • Sit in a comfortable position.
  • Close your eyes and inhale slowly through your nose.
  • Exhale deeply.
  • Continue to breathe deeply and fully. Allow your breath to be a guide to the present.
  • With each breath in, think to yourself “be” and with each breath out, focus on the word “present. ”
Figure Out What's Bothering You

The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are more obvious than the reason you are anxious. But, to get to the root of your anxiety, you need to stop and think about your thoughts and feelings.

Writing all that bothers you or talking with a friend can help you understand your anxious feelings.

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Pause

Pausing gives you time to stop and think before you act. Doing so can prevent you from doing things you'll later regret.

If you feel your emotions getting out of control, take a pause. If pos...

Mind Your Tone

We tend to respond to people using the same tone they use to speak to us.

If you need to have an emotionally charged conversation, speak in a way that's calm and collected. And if a discussion begins to escalate, focus on softening your tone or lowering your voice; others are likely to mimic you.

Mute

Sharing your opinion when others are aggravated can be counterproductive. If things get emotional, and you can’t leave, you may need to stop talking and let them express their feelings.

Breathe deeply and remember that moods are temporary. And that their words at this point may be extreme or exaggerated; resist the urge to respond in kind. Often, once they let everything out, they'll calm down. 

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