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Developing Emotional Intelligence - Coggle Diagram
Developing Emotional Intelligence
Understanding Emotional Intelligence
4 Components of Emotional Intelligence
Emotional Self-Managment: Managing strong feelings.
Social Awareness: Empathizing accurately with other people'e emotions.
Emotional Self-Awareness: Knowing your feelings in the moment.
Relationship Management: Handling emotions in relationships with skill and harmony.
Emotional Intelligence: the capacity to be aware of, control, and express one's emotions, and to handle interpersonal relationships judiciously and empathetically.
Knowing Your Emotions
Build a Vocabulary of Feelings
Be Mindful of Emotions as They are Happening
Understand What is Causing Your Emotion
Recognize the Difference Between a Feeling and Resulting Actions
Increasing Happiness
Limits on Happiness:
Research has found that we inherit a happiness set point from our parents. 50% of our happiness is determined by a genetically fixed set point. 10% is affected by circumstances, only for a short time
Savoring Pleasures:
When we savor an experience, our Inner Guide tells us to "pay close attention to this and stay with it", we let a pleasant experience linger in our awareness
Gratitude:
"a felt sense of wonder, thankfulnedd, and appreciation for life", recall a painful experience and then how you feel now, the ket is noticing what you feel grateful for now that the pain is in the past
Engagement:
Another way to increase happiness is becoming so engaged in an activity that we lose awareness of anything beyond what we are doing
Strawberry Moments:
Life is full of difficulties, obstacles, challenges, and pain. We wonder when will all of these problems end? And among the problems is a strawberry (if you notice it)
Contribution:
Showing kindness to others increases positive emotions, can be small (holding the door open), can be big (donate money to a charity), or huge (taking actions to reduce homelessness)
Reducing Stress
What is Stress?
Any interference that disturbs a person's mental or physical well-being
Healthy Stress Reduction:
Feeling Overwhelmed
Choose New Behaviors:
1.Separate from emotional stressor
List and prioritize everything you need to do
Discover time savers
Say "no"
Exercise
Choose New Thoughts:
Elevate
Trust a positive outcome
Take a mental vactation
Feeling Angry
Choose New Behaviors:
Separate
Exercise
Relax
Journal
Channel anger into positive actions
Choose New Thoughts:
Reframe
Distract yourself
Forgive
Indentify the hurt
Feeling Anxious
Choose New Behaviors:
Prepare thoroughly
Relax
Breathe deeply
Bring a piece of home to tests
Request accommodations
Choose New Thoughts:
Detach
Reframe
Visualize success
Assume the best
Say your affirmation
Feeling Sad
Choose New Behaviors:
Do something towards your goals
Exercise
Listen to uplifting music
Laugh
Breathe deeply
Choose New Thoughts:
Dispute pessimistic beliefs
Distract yourself
Focus on the positive
Find the opportunity in the problem
Remind yourself
What Happens When Stress Persists?
High blood pressure, muscle tension, headaches, backaches, indigestion, irritable bowel, ukcers, etc.
Choose Your Attitude:
Do you manage your emotions or do they manage you?
Unhealthy Stress Reduction:
Victims seek instant gratification, make impulsive and ill-considered choices, moving them further and further off course
Develop Self-Acceptance
Self- Esteem and Core Beliefs:
High self- esteem is the fuel that can propel us into cycle of success, our beliefs will make it possible for us to choose wisely amd stay on course to a rich, full life
Know and Accept Yourself:
People with high self-esteem know that on one is perfect and they accept themselves with both their strengths and their weaknesses. Successful people accept the things they cannot change, have the courage to change the thing they can change, and possess the wisdom to know the difference
