The capacity to recognize, utilize, and control your own emotions in order to reduce stress, communicate clearly, empathize with others, overcome obstacles, and diffuse conflict is known as emotional intelligence, or emotional quotient, or EQ. In addition to assisting, you in achieving your professional and personal objectives, emotional intelligence also helps you forge stronger bonds with others. Additionally, it can support you in developing a connection with your emotions, putting your intentions into practice, and deciding what really matters to you.

May 30, 2024 - 17:27
Jun 6, 2024 - 14:34
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What are the signs of emotional intelligence?

A collection of abilities and behaviors that are learnable and developable is known as emotional intelligence. These are some obvious indicators of high and low EQ individuals.

People with low EQ:

Often feels misunderstood,

Get upset easily,

Become overwhelmed by emotions,

Have problems being assertive.

People with high EQ:

Understand the links between their emotions and how they behave,

Remain calm and composed during stressful situations,

Are able to influence others toward a common goal,

Handle difficult people with tact and diplomacy.

Why emotional intelligence (EQ) matters?

The most successful and fulfilled people in life are, as we all know, not the smartest ones. You undoubtedly know brilliant academics who struggle in social situations and at work or in their personal relationships despite having excellent social skills. Your intelligence quotient (IQ) or intellectual prowess is insufficient to succeed in life on its own. Your EQ will help you control your stress and emotions when taking your final exams, even though your IQ can still help you get into college. The best way for IQ and EQ to work together is for them to complement each other.

If you are not yet skilled in EQ, don’t worry, as it is a skill you can learn and master. Here are some strategies to help you build and strengthen your emotional intelligence:

Self-awareness: Start by reflecting on your feelings and recognizing them as they come up. Be mindful of how you feel in various contexts and what sets off particular emotional reactions. Self-awareness can be developed with the help of journals or mindfulness exercises. Anything that will help you keep track of your emotions, even taking notes on your phone, works.

Empathy: Put yourself in other people's situations to better comprehend their viewpoints and feelings. Pay attention to their worries and acknowledge their emotions without passing judgment. Empathy creates a supportive atmosphere and deeper connections. Instead of trying to make someone feel better, listen to make them feel acknowledged.

Emotion regulation: By identifying when your emotions get too much, you can learn to control them. Use coping strategies like mindfulness, deep breathing, and taking breaks to refocus. Take a mental and physical vacation from trying circumstances. This will help you respond to difficult circumstances more carefully rather than rashly.

Effective communication: Words are painful. Develop the skill of expressing your feelings in a courteous and forceful manner. Express your ideas and emotions in a clear and concise manner, keeping other people's reactions in mind. You must communicate in a way that promotes healthier relationships and trust.

Social awareness: Gain an increased sense of awareness of nonverbal cues and social signs. Do they seem distracted, overwhelmed, or is someone turning away? To gain a deeper understanding of the emotions of individuals in your immediate vicinity, observe their tone of voice, body language, and facial expressions. You can react correctly and adjust to different social dynamics as a result.

Conflict resolution: One does not have to lose in order for the other to succeed. Strive for win-win solutions when addressing conflicts with a collaborative mentality. To handle arguments constructively, work on your active listening skills, perspective-taking, and ability to find common ground. Sustaining harmonious relationships in both personal and professional spheres require proficiency in conflict resolution.

Self-motivation: Create meaningful goals and pursue them with enthusiasm and perseverance to develop intrinsic motivation. Concentrate on your accomplishments and strong points and think about a tactic you haven't thought of yet to overcome a challenge. Self-motivated people are better able to overcome obstacles and move on from mistakes.

Resilience: Accept difficulties not as failures but as chances for personal development. Adapt to change, learn from adversity, and reframe negative experiences to build resilience. When faced with challenges, people who are resilient overcome them with greater strength and remain hopeful.

Your reality is something that you can influence. Establish boundaries, give self-care first priority, and surround yourself with people who encourage and empower you. Self-efficacy and confidence give you the ability to pursue your objectives with conviction and empower you.

Continuous learning: Make a commitment to ongoing personal development and lifelong learning as you hone your emotional intelligence abilities. Get input from others, think about yourself, and keep an open mind to fresh viewpoints. Accept obstacles as chances to learn, and work toward ongoing development. 

You can develop stronger resilience, empathy, and self-awareness as well as more meaningful relationships and fulfilment by implementing these ten techniques into your daily life. Accept the ability of emotional intelligence to handle the challenges of life with grace and sincerity.



How to Improve Your Emotional Intelligence - Professional & Executive Development | Harvard DCE. (2024, January 9). Professional & Executive Development | Harvard DCE.

Smith, M., MA. (2024, May 9). Improving Emotional intelligence (EQ).

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Ela Gönder Ben Ela, Orta Doğu Teknik Üniversitesi Kuzey Kıbrıs Kampusu Psikolojik Danışmanlık ve Rehberlik 4.sınıf öğrencisiyim. Sayedra Psikoloji’de blog yazarı olarak yer alıyorum.