You're struggling to advance in your career. Can emotional intelligence be the key to your success?

1 How to assess your EQ

Before you can improve your emotional intelligence , you need to know where you stand. There are many online tools and tests that can help you measure your EQ, such as the Emotional Intelligence Appraisal or the EQ-i 2.0. These assessments can give you a score and a report on your strengths and weaknesses in four key areas: self-awareness, self-management, social awareness, and relationship management. You can also ask for feedback from your colleagues, managers, or mentors on how they perceive your emotional skills.

2 How to boost your self-awareness

Self-awareness is the foundation of emotional intelligence. It's the ability to recognize and understand your own emotions, motivations, and values. It also involves being aware of how your emotions affect your behavior and performance. To improve your self-awareness, you can practice mindfulness, which is the act of paying attention to the present moment without judgment. You can also keep a journal, where you can reflect on your feelings, thoughts, and actions. Another technique is to use the ABC model, which stands for Activating Event, Belief, and Consequence. This model helps you identify the triggers, beliefs, and outcomes of your emotional reactions.

3 How to improve your self-management

Self-management is the ability to regulate and control your emotions, impulses, and actions. It's the skill that allows you to stay calm, focused, and productive in challenging situations. To enhance your self-management, you can use positive affirmations, which are statements that reinforce your confidence and competence. You can also practice relaxation techniques, such as deep breathing, meditation, or yoga. Another strategy is to set SMART goals, which are Specific, Measurable, Achievable, Relevant, and Time-bound. These goals help you plan, prioritize, and monitor your progress.

4 How to develop your social awareness

Social awareness is the ability to empathize and understand the emotions, needs, and perspectives of others. It's the skill that enables you to build rapport, trust, and respect with your clients, stakeholders, and team members. To increase your social awareness, you can practice active listening, which is the art of paying attention, asking questions, and showing interest in what others are saying. You can also use mirroring, which is the technique of matching your body language, tone, and expressions with those of the person you're talking to. Another method is to use the LARA model, which stands for Listen, Acknowledge, Respond, and Ask. This model helps you engage in constructive and respectful conversations.

5 How to strengthen your relationship management

Relationship management is the ability to influence and inspire others, manage conflicts, and collaborate effectively. It's the skill that allows you to lead, motivate, and support your team, as well as to negotiate, persuade, and satisfy your clients. To boost your relationship management, you can use the feedback sandwich, which is the method of giving feedback by starting and ending with a positive comment and inserting a constructive criticism in between. You can also use the win-win approach, which is the strategy of finding solutions that benefit both parties and create value. Another tactic is to use the STAR model, which stands for Situation, Task, Action, and Result. This model helps you tell compelling stories that showcase your achievements and skills.

Emotional intelligence is not a fixed trait that you're born with or without. It's a learnable and developable skill that you can improve with practice and feedback. By enhancing your EQ, you can unlock your potential, advance your career, and achieve your goals as a quality assurance professional.

6 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?