EI Components

Relationship Management

Social Awareness

Self- Management

Self- Awareness

Components of Emotional Intelligence

Self-Awareness

• Be present and fully engaged in the moment. Be aware of your thoughts and feelings without distraction or judgment
• Practice basic mindfulness exercises like focused breathing or meditation

Improving Self-Awareness

Mindfulness Techniques

• Actively seek constructive criticism from trusted colleagues, friends, and mentors
• Accept constructive feedback without immediate defensiveness - recognize that there's room for improvement and take action on it

Seeking Feedback

• Reflect on actions, decisions, feelings through journaling, meditation, or simply setting time aside to think
• Pause and assess your emotional state to help understand why you feel a certain why and how emotions influence your actions

Regular Introspection

Self-Management

• Self-management is the ability to control impulsive feelings, manage your emotions in healthy ways, take initiative, and follow through on commitments
• You know your strengths, weaknesses, and have self-confidence

• Monitor the outcomes of your behavior and make necessary adjustments
• After reacting in a stressful situation, take time to evaluate the results. Was your reaction helpful or harmful? Use this evaluation to inform your future behavior

Improving Self-Management

Behavioral Feedback Loops

• Create a mental "anchor" or positive emotional state that you can return to when feeling stressed or overwhelmed
• Identify a memory that brings you peace or happiness. When faced with stress, close your eyes for a moment and mentally "anchor" yourself to the positive state

Emotional Anchoring

• Resist immediate rewards for long-term gains to develop patience and long-term vision
• Practice the "10-10-10 rule" - consider the consequences of a decision in 10 minutes, 10 months, and 10 years

Delayed Gratification Techniques

Social Awareness

• Understanding the Gap
• High EI involves recognizing that intent does not always translate into impact. Your actions and words may affect people differently than you intended
• Perception Matters
• People respond based on how they perceive your behavior, not how you think they should perceive it
• Clear Communication
• Be mindful to clearly communicate your intent and provide additional context if needed. This minimizes misunderstandings
• Self-Awareness and Empathy

• Knowing how your actions are received is crucial to ensure you're not causing offense. Likewise, be patient and understanding of others, who may also have a gap between intent and impact

Intent vs. Impact

Social Awareness

• Ask questions that can't be answered with a simple 'yes' or 'no' to encourage full, meaningful answers
• Ask “How did you feel about that?” or “What are your thoughts on this issue?” rather than, “Are you okay with that?” to help you dig deeper into what the other person is experiencing or feeling

Improving Social Awareness

Asking Open-Ended Questions

• Beyond just hearing words, understanding the emotions and intentions behind them
• Refer to the other person’s words (restate and paraphrase), ask questions, and clarify comments as needed

Empathetic Listening

• Watch body language, facial expressions, and other non-verbal cues to help understand what someone is feeling or thinking
• Try making a habit of focusing on non-verbal cues when conversing - Practice observing in various settings to understand different emotional signals

Observational Skills

Relationship Management

• Relationship Management refers to the ability to maintain and cultivate relationships by managing emotions - both your own and those of others
• It can help inspire others, manage conflicts, and foster teamwork

• When a disagreement occurs, address it head-on but tactfully, aiming to understand the other person’s point of view before proposing a solution. Focus on the issue, not the person
• Know when to hold yourself accountable. Admit to mistakes and face consequences, rather than blame others

Improving Relationship Management

Conflict Resolution Skills

• Establish and maintain reliability and integrity in your professional relationships
• Keep your commitments and be reliable. Have open and transparent communication with your colleagues to foster collaboration and success

Building and Maintaining Trust

• Truly hear what the other person is saying and absorb it to help provide constructive feedback
• Practice ‘reflective listening’: Paraphrase what you’ve heard to confirm understanding
• Offer timely and constructive feedback, ensuring it’s specific, actionable, and positive where appropriate

Active Listening and Feedback