Emotional Intelligence

The basics of emotions for the use in our lives

What is Emotional Intelligence?

Emotional Intelligence is the ability to:

• Recognize and understand emotions in yourself and others
• Manage your emotions effectively
• Use emotional information to guide thinking and behavior
• Navigate social situations successfully

The Five Components

1. Self-Awareness

Understanding your own emotions, strengths, weaknesses, values, and motivations

Key aspects:

• Recognizing your emotions as they happen
• Understanding how your feelings affect your performance
• Having a realistic assessment of your abilities
• Maintaining self-confidence

Practice these techniques:

• Keep an emotion journal
• Take regular self-reflection breaks
• Ask for feedback from others
• Notice your emotional triggers
• Pay attention to your physical responses

2. Self-Regulation

Managing your emotions and impulses effectively

Benefits:

• Better decision-making
• Increased adaptability
• Improved emotional management
• Stability
• Sense of control over your life

Self-Regulation Strategies:

• Practice mindfulness activities. Yoga, meditation, breathing.
• Look for someone to listen to you
• Write whatever is that you are feeling
• Shifting focus
• Divide complex issues into smaller problems
• Cognitive reestructuring
• Crying or releasing anger

3. Motivation

Internal drive to pursue goals beyond external rewards

Benefits:

• Strong drive to achieve
• Commitment to goals
• Having purpose
• Optimism

Building Motivation

• Engadge in things that are exciting
• Celebrate small wins
• Find your 'why'
• Find the things that you like

4. Empathy

Understanding and sharing the feelings of others

Types of Empathy:

• Cognitive Empathy (understanding)
• Emotional Empathy (feeling)
• Compassionate Empathy (acting)

Developing Empathy

• Practice active listening
• Put yourself in other's shoes
• Pause yourself
• Observe body language
• Be curious about people
• Challenge your prejudices
• Mirror emotions

5. Social Skills

Managing relationships

Key abilities:

• Communication
• Conflict management
• Awareness
• Self control
• Generous

Improving Social Skills

• Practice asertiveness and listening
• Focus on listening not on giving advice
• Develop conflict resolution skills
• Show appreciation for others
• Practive with the people around you
• Asume the best out of people