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Developing Emotional Intelligence - Coggle Diagram
Developing Emotional Intelligence
What are the four components of emotional intelligence?
Emotional self-management: Controlling your strong feelings
Social awareness: Knowing when to offer comfort to people's emotions
Emotional self-awareness: Recognizing your feelings in the moment
Relationship management: Handling emotions in relationship
How to get know your emotions
Be mindful of emotions as they are happening
Recognize and express your emotions in the moment
Understand what is causing your emotion
Find the cause or trigger of this emotion
Build a vocabulary of feeling
Learn to identify all the emotions you can name
Recognizing the difference between a feeling and resulting actions.
Realizing that emotions and behavior caused by emotions are separate situations.
What to know about stress
Creates an impact on our health, memories and mental skills such as creativity, concentration and attention to details.
Stress is sometimes an increase in heart rate, metabolism, breathing, muscle tension, and blood pressure.
Hiding by bottling that stress inside is an unhealthy stress reduction that can lead to bad habits such as drinking, overworking or drugs.
What are the Symptoms of Stress and what to do
Angry
Choosing New Thoughts Ex. Reframe, distract yourself or forgive
Choosing New Behaviors Ex. Separate from everyone, relax or journal
Anxious
Choosing New Behaviors Ex. Prepare thoroughly, breathe deeply or request accommodations.
Choosing New Thoughts Ex. Detach, visualize success, assume the best or repeat your affirmation
Overwhelmed
Choosing New Behaviors Ex. Separate from an external stressor, prioritize everything you need to do, Eliminate time-wasters and discover time-savers instead
Choosing New Thoughts Ex. Trust positive outcome, take a mental vacation or elevate by seeing the problem in a new perspective.
Sadness
Choosing New Behaviors Ex. Do anything towards your goal, exercise, laugh, socialize or listen to uplifting music
Choosing New Thoughts Ex. Dispute pessimistic beliefs, distract yourself or focus on positive
Happiness and its limits.
Hedonic adaptation takes over when something good happens and then we become used to it and slide it down to the happiness set point.
Approximately 50% of our happiness is determined by a genetically fixed set point.
Happiness contributes productivity, longevity and brain health
How to increase happiness
Express your gratitude by counting your blessing and being thankful
Be Engaged: Experience being in the moment enough that you lose awareness of anything else you were doing
Savoring Pleasures: Take in the good moments and pay attention to detail
Make Contributions: Showing kindness to others and pay it forward.
What is important about Self-esteem
It fuels our cycle of success
Ability to know yourself and accept yourself
Having courage of taking an honest self-inventory