How do you use emotional intelligence to improve your performance and relationships at work?

1 What is emotional intelligence?

Emotional intelligence (EI) is the ability to understand and manage your own emotions and those of others. It involves four main skills: self-awareness, self-regulation, social awareness, and relationship management. EI can help you to cope with stress, communicate effectively, empathize with others, and resolve conflicts. EI is not a fixed trait that you are born with; it is a skill that you can develop and improve with practice.

2 How to improve your self-awareness

Self-awareness is the foundation of EI, which involves being aware of your own emotions, strengths, weaknesses, values, and motivations. To improve your self-awareness, you can keep a journal of your thoughts and feelings, ask for feedback from others, and take personality and emotional intelligence tests. Writing down what triggers your emotions, how you react, and what you can learn from each situation can be beneficial. Additionally, seeking honest and constructive feedback from colleagues, managers, or mentors can help you to identify areas for improvement. There are various online tools and assessments, such as the Myers-Briggs Type Indicator (MBTI) or the Emotional Quotient Inventory (EQ-i), that can help you to discover more about yourself and your EI level.

3 How to improve your self-regulation

Self-regulation is the ability to control your emotions and impulses, and to adapt to changing circumstances. It involves calming yourself down, thinking before you act, and managing stress and challenges. To improve your self-regulation, you can practice relaxation techniques such as breathing exercises, meditation, or yoga when feeling stressed, angry, or anxious. Additionally, setting goals and priorities can help you focus on what matters and avoid distractions. Finally, learning from your mistakes can provide valuable opportunities to grow. Analyze what went wrong, what you can do better, and how you can prevent similar problems in the future.

5 How to improve your relationship management

Relationship management is the ability to establish and maintain positive and productive relationships with others. This involves effective communication, collaboration, influencing, and conflict resolution. To improve your relationship management, you can give and receive feedback that is specific, timely, and constructive. Additionally, work as a team by sharing ideas, skills, and resources, and recognizing the contributions of others. Lastly, manage conflicts by identifying the root causes, listening to different perspectives, finding common ground, and negotiating win-win solutions.