How can you build emotional intelligence to manage stress during a culture change?

2 How to assess your EI level?

Before you can improve your EI, you need to know where you stand. There are various tools and tests that can help you measure your EI level, such as the Emotional Quotient Inventory (EQ-i), the Mayer-Salovey-Caruso Emotional Intelligence Test (MSCEIT), or the Emotional Intelligence Appraisal (EIA). These assessments can give you a comprehensive feedback on your strengths and weaknesses in each EI domain, as well as suggestions for improvement. You can also ask for feedback from your peers, managers, or mentors, or use a journal or a diary to reflect on your emotions and behaviors.

3 How to increase your self-awareness?

Self-awareness is the foundation of EI, as it enables you to recognize your emotional triggers, patterns, and reactions. To increase your self-awareness, you can practice mindfulness, which is the state of being present and aware of your thoughts, feelings, and sensations. You can use meditation, breathing exercises, or yoga to cultivate mindfulness. You can also use the S.T.O.P. technique, which stands for Stop, Take a breath, Observe, and Proceed. This technique helps you to pause and observe your emotions before you act on them.

4 How to improve your self-management?

Self-management is the skill of regulating your emotions and behaviors, and choosing the most appropriate response to a situation. To improve your self-management, you can use the ABCDE model, which stands for Activating event, Belief, Consequence, Dispute, and Effect. This model helps you to challenge and change your negative beliefs and thoughts that cause you stress. You can also use positive affirmations, visualization, or relaxation techniques to calm yourself and boost your confidence.

5 How to enhance your social awareness?

Social awareness is the skill of empathizing and understanding others' emotions, perspectives, and needs. To enhance your social awareness, you can use the L.A.D.D.E.R. technique, which stands for Listen, Acknowledge, Dig deeper, Demonstrate empathy, and Respond. This technique helps you to listen actively, acknowledge others' feelings, ask open-ended questions, show empathy, and respond appropriately. You can also use the P.E.A.R.L.S. technique, which stands for Partnership, Empathy, Acknowledgment, Respect, Legitimation, and Support. This technique helps you to build rapport, show respect, validate others' emotions, and offer support.

6 How to develop your relationship management?

Relationship management is the skill of communicating effectively, collaborating, and resolving conflicts with others. To develop your relationship management, you can use the R.E.S.P.E.C.T. model, which stands for Recognize, Engage, Share, Partner, Explore, Confirm, and Trust. This model helps you to recognize others' contributions, engage in dialogue, share information, partner for solutions, explore options, confirm agreements, and trust the process. You can also use the S.M.A.R.T. model, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This model helps you to set and achieve goals with others.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?