What are the top 5 ways to improve your Emotional Intelligence in the workplace?

Aprimorar a autoconsciência é essencial para a Inteligência Emocional. Isso implica em práticas como medita??o mindfulness e reflex?o através de diários para observar pensamentos e emo??es. Buscar feedback de fontes confiáveis, fazer testes de personalidade e buscar orienta??o profissional s?o passos adicionais. Cercar-se de pessoas honestas, praticar a escuta ativa e buscar aprendizado contínuo s?o estratégias importantes para este processo.

Many of us think we are self aware but being really silent so we can listen (notice same letters) is not easy, especially when you are emotionally triggered by another person. I advice to CENTER your emotions before you Act: Claiming the emotion- ie stoping to see why you are triggered. Naming the emotion (oh this really Angered me) , Taming the emotion- Ie taking out the poison- I always like to imagine a water fall and me stepping behind to create reflection Explaining the emotion- between an event and an emotion there is our evaluation of the event- is your evaluation correct? Reframing the emotion- Eg- anger is a sign of passion for me and for the other person Center and then act cool and collected is the base of self awareness.

It is important to understand situations and topics that make you uncomfortable. Being uncomfortable can cause you to mis-speak, avoid eye contact, and appear nervous. All of those things (along with others) can cause you to appear inauthentic -- thereby destroying any connection you are trying to make. Lead with questions and listen to responses, seeking clarification to understand vs trying to move their mindset to yours.

The saying "Know thyself" comes to mind. If we do not understand our limitations, strengths or our triggers when dealing with people then the foundation for forming strong relationships is weakened and rash decisions are easily made. As well as being self-aware, active listening is also incredibly important. It is more than the words being said - it`s the underlying emotions and non-verbal cues; it`s to put aside your ego and fully be present. Another important aspect of Active listening is paraphrasing. When done correctly, it helps you make sure you understand the speaker as fully as possible. And even when you do not capture the meaning, the speaker will correct you!

Know your weather report by the day and by the hour. Consider how your weather report is impacting those around you. Some times it could be as simple as taking a deep breath to gain composure. This small geasture can be the difference between a thoughtful response or an emotional overflow.

Over my career, most of the really positive work experiences have been those where I had authentic relationships with my colleagues at all levels. I've been inspired by the people who have made the effort to get to know me, ask about my family, and genuinely care about my well-being. I've tried to follow those examples of empathetic leadership and find, nearly every time, that bonding helps build dynamic teams that support one another.

Awareness of Others means knowing their emotions and needs, as well as their skills, preferences, and other aspects of diversity. It’s also about extending empathy. There’s an insider’s trick on this: the more you cultivate EQ in yourself, the more easily you can spot it in others. As you delve into knowing yourself, it becomes much easier to correctly read and identify similar qualities in others, like their emotions, values, skills and workstyle.

Empathy is a noun - feelings can easily stay in our heads. In our research we find that over 80% of people consider themselves as empathic and compassionate. But that’s not enough. Too many feel “unseen” today. ?? Instead we need to focus on what stops people from *acting on* their empathy. Training people in the exact skills that change habits, mindsets and behaviors to show that empathy. Because it’s difficult, awkward and nuanced. There are boundaries that need to be known and worked around. ?? We can act on empathy in ways that are not helpful. We can also feel empathy and never act on it. That is the ginormous empathy to action gap. That is where we need to start. Only then can people feel “seen”. #ShowingUp

The connection between empathy and active listening is significant, as both concepts are interdependent and essential components of emotional intelligence. Empathy involves the ability to understand and share the feelings of another person, while active listening entails fully concentrating, understanding, and responding to what is being said. Together, they form a dynamic synergy that fosters deeper connections, mutual understanding, and trust. Empathy serves as the foundation of active listening, as it requires individuals to tune into the emotional experiences and perspectives of others. Empathetic individuals not only hear the words being spoken but also connect themselves to the underlying emotions, intentions, and unspoken cues.

Suspend judgment and refrain from criticizing or blaming others for their emotions or reactions. One of the very important bits of empathy is to also recognize that everyone's experiences and perspectives are valid, even if they differ from your own.

Learn to effectively manage your own stress and help others cope with theirs. Developing resilience in the face of challenges contributes to emotional intelligence. This involves staying calm under pressure and finding constructive ways to address and resolve conflicts.

EI is your best friend in the workplace. By staying calm you can navigate even the most complicated situations with ease. Here is how to stay calm: 1.Admit that events are not in your control, but your responses are. 2. Change your physiology. If you're sitting down, try standing up or walking around for a bit or do some jumping jacks or stretches to get your blood flowing. By changing your physical state, you can change your mental state and feel more energized and focused. 3.Jin Shin Jutsu technique – Use acupressure points and see effective results within 2-5 minutes Thumb - worry & anxiety Index finger - fear Middle finger - anger & fatigue Ring finger -sadness, depression & decision making Pinky –calm and relaxed

Emotional intelligence is often most visible when it's lacking or absent. Low stress tolerance (emotional reactivity, impulsivity, inability to cope with competing priorities, etc.) serves as a red flag for low EI/EQ. Some lesser-known ways to improve stress & enhance EI/EQ: listen deeply, spend time in nature, write in a journal, be grateful, and laugh and have fun! Integrating these into our daily routines can help us have a more balanced and resilient approach to life's challenges.

I've found it useful to view stress management as a delicate balance between 'Demands' and 'Resources' Demands represent the expectation placed on an individual either from the environment (eg. give a client presentation tomorrow) or from within (doing it with high standards/perfectionism) Resources again could be external (time, money, other people's support) or internal (knowledge, skills, attitude, values, beliefs). Viewed from this lens, it's helpful to reflect on: What can be done to lower the demands? [and/or] What can be done to increase the resources? This way, the individual looks at what can be done that's within ones control towards optimum stress management.

Managing stress is essential for maintaining Emotional Intelligence at work. When stressed, it's easy to lose control of emotions and act impulsively. To cope, identify stress sources and adopt healthy strategies like deep breathing, meditation, or exercise. These techniques calm your nervous system, reducing anxiety and improving mood, focus, and resilience. By effectively managing stress, you'll be better equipped to handle workplace challenges and maintain positive interactions with others.

Receiving feedback is an opportunity to step away from your emotional reaction and reflect on how the information can propel you forward. Critical feedback can sting. Don’t let yourself get defensive. Thank the person, then write it down so you can come back to it, reflect, and make a plan to improve. The same goes for positive feedback! Sometimes we’re so humble we don’t stop to truly reflect on how we can do more of what makes us successful.

Receiving feedback can be a stressful thing too. Is it genuine? Do I need feedback from this person? Will I be affected by it? Will I lose face because of it? - just a few of the many questions which may flood your thoughts. How do we handle this? One way is to remind yourself - this is based on someone's perception of you, this is what they see. So every aspect of feedback gives you a new look at yourself - it may or may not be true. It adds value to your awareness.

Giving and receiving feedback is always a sensitive situation. It has to be thought through and planned in advanced. Timing is also key. At end of day, we can only do so much because I know of quite a few people from past experiences, who will almost always not take feedback in a more open minded manner.

“…and adjust your behavior accordingly…” is not just the title of a book that I have written, it sets the tone, to the possible cathartic measures, that can add to emotional intelligence. So many times, we can lend an ear to learning different ways or empowering others to be better in the diversity that they hold, but failing to look at our active cognitive dissonance, is where we fall short. Emotional intelligence defines itself. However, so often and with so many measures afforded by us, we fail to meet the mark, each time, when we try to “set more trends“ then we are setting aside time, for the adjustment of our delivery in it. Diplomacy is not about commands, but based on how you present what you are inferring in your conversation.

Feedback, especially constructive criticism, provides a vital mirror reflecting a behaviour and can really highlight blindspots, revealing how are actions, emotions, efforts and communication are interpreted by our colleagues. Feedback helps us identify areas where our social skills might be lacking such as active, listening. It not only boosts the development of growth mindset but also gives us the courage and willingness to step outside your comfort zone and embrace continuous learning. Learning from feedback is especially crucial for leaders who wish to inspire and motivate their teams, create a culture of continuous learning and build strong and collaborative relationships.

A positividade é crucial para o bem-estar, capacitando-nos a enfrentar desafios com resiliência e ver oportunidades de crescimento. Pratique gratid?o diária e substitua pensamentos negativos por afirma??es construtivas. Priorize o autocuidado e dedique-se a atividades que tragam felicidade. Lembre-se de que a positividade é uma escolha diária e opte por um mindset otimista.

Being positive is a choice. And this choice looks different to different people. What can be "somewhat negativity" for one can be "positivity" for someone else. Hence, it's not about cultivating positivity. It's about cultivating a safe-space where people can choose to be positive in its different shades and hues. How to do that? Let people show you their meanings and interpretations of the word "positivity". Listen. Ask. Listen again. And don't shy away from encouraging the people who remain silent to speak. More often than not, these people have fascinating viewpoints.

The challenge I have with telling someone to “be positive” is that if you’re not there, it’s really hard to just flip your perspective and genuinely feel it. It’s like telling someone “just relax”when there’s tension - you can’t relax a muscle on command when it’s tight. It’s the nature of muscle tension - it’s the body’s involuntary way to protect you from a perceived threat! Instead, I find it more helpful in those moments to give the body something active to do. For example, one practice I have to cultivate positive is to ask myself “what’s one opportunity or benefit that’s presenting itself in this setback I’m facing?”

There are a lot of misconceptions around positivity. It's crucial to distinguish between realistic positivity and toxic positivity. Toxic positivity entails masking genuine feelings and thoughts behind a facade of positivity, while realistic positivity involves cultivating an optimistic, solution-oriented mindset and not being swayed by negative emotions. This approach empowers you with greater control over situations and fosters confidence, authenticity, and resilience.

We can't stay positive all the time and that is ok! If you're having a bad day, get in your car and scream as loud as you can! No one can hear you and it is very cathartic! If this doesn't work for you, research other release techniques where you feel safe and comfortable. Once you have that out of your system, analyse the situation, is there an opportunity, what can you learn, and do better next time? Things may not go your way but you will have grown from the experience. It's amazing how a situation can suddenly change when your perspective changes. This requires you to have control over your thoughts, you may find it helpful to name the negative voice in your head and separate the voice as part of a known cognitive behavioral technique.

There are many tips on how to improve our emotional intelligence. And like all skills, it can.. be learned. Beyond knowing however, to truly embrace emotional intelligence is to be able to tame our ego. It takes strength and courage to truly tame our ego.. of which everybody has one! So always check in on ourselves and see if the ego is getting in the way of us being truly emotionally-intelligent..

What are the top 5 ways to improve your Emotional Intelligence in the workplace? 1) Watch&Learn: Among the sea of people at our workplace, don't we notice how there are only a selective bunch towards whom people gravitate? Watch those and learn from their approach to people/problems/everyday handling of situations. (socially aware) 2)Spend time in introspection. Reflect upon your day at the end of the day, and make notes to make changes. (self aware) 3) Seek help/feedback--begin with those whom you trust. 4) Try your best to focus on the problem in hand, than the people involved. Be objective. 5) Practice gratitude. We often forget to do this; and the mind needs constant reminders. A person that's full of gratitude is naturally empathetic.

A mi me ha resultado el no reaccionar por impulso o emoción. Dar un momento para analizar la situación a fondo y llegar al mejor camino posible. Ya sea una decisión o bien retroalimentación a alguien. También ayuda el tratar de entender a la otra parte, buscar ser empático ante la situación.

Do not look at anyone as a threat in the workplace as it will eat your peace. No need to look at everyone as your friend as it will eat your productivity. Go, do your work the best way possible, collaborate without ego, work without worrying about who gets the credit, deliver and check if what you delivered was good or can be better if yes in what ways, ask humbly and be open to suggestions. Do not complain about anyone to anyone, if you don't like someone's behaviour , go talk to them directly and not talk about them to others. Keep upskilling yourself constantly as that's the best medicine for good mental health. Keep workout as a first thing everyday morning as this will allow you to embrace the day gracefully at work. Help coworkers.

Improving EQ is an ongoing effort. I believe in consistency in life i.e EQ must be developed for our whole life application, including for ourselves outside of work. Hence to improve EQ at workplace, it has to start with self, at home , with family and loved ones. If that is in place, then developing EQ at workplace will be an easier journey.