First Steps into Emotional Intelligence | Katie Hall | Skillshare

First Steps into Emotional Intelligence

Katie Hall, Talent Zoom Training

First Steps into Emotional Intelligence

Katie Hall, Talent Zoom Training

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9 Lessons (42m)
    • 1. Introduction to Emotional Intelligence

    • 2. Emotional Intelligence Defined

    • 3. Emotional Intelligence Blueprint

    • 4. Optimism and Pessimism

    • 5. Tools to Fight Pessimism

    • 6. ABC’s of Optimism

    • 7. Emotions

    • 8. What is Your Vision of Yourself?

    • 9. 7 Simple Steps to Improve Your EQ

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About This Class

Have you ever wondered what is EI?

Many of us are aware of IQ (Intelligence Quotient), right?

Have you also heard of Emotional Intelligence? (sometimes called EQ – Emotional Quotient). As wise say:

  • “When dealing with people, remember you are not dealing with creatures of logic, but with creatures of emotion.” — Dale Carnegie

  • “He who smiles rather than rages is always the stronger.” — Japanese proverb

  • “As much as 80% of adult “success” comes from EQ.” — Daniel Goleman

Emotional Intelligence (EI or sometimes EQ – Emotional Quotient) is a modern concept and was only fully developed in the mid-1990s, by Daniel Goleman, among others.

Many experts nowadays believe that a person’s emotional intelligence quotient (EQ) may be more important than their IQ and is certainly a better predictor of success, quality of relationships, and overall happiness.

Higher IQs indicate better cognitive abilities, or the ability to learn and understand. Which means people with higher IQs are more likely to do well academically. But in everyday life just 'being clever' is not enough!

If you think emotional intelligence is only important for those who always have to interact or communicate with people, think it again. Emotional intelligence is a gateway to a balanced-life.

In this course you will learn that EI is essential to basically every aspect of life. We will share with you our tools and EI blueprint so you can apply these into your life, too!

So what are you waiting for? Let's Get Started. 

Meet Your Teacher

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Katie Hall

Talent Zoom Training


Katie Hall, representative of Talent Zoom. TZ helps companies identify their workplace talents.

@ Talent Zoom we believe that every employee is talented, they only need a quality training in order to achieve their best potential.

With our courses your team's productivity and confidence will increase which in turn will help your organisation to achieve the optimal results.

See full profile

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1. Introduction to Emotional Intelligence: Hello and welcome to the emotional intelligence course. Thank you so much for joining us today. My name is Katie. Emotional intelligence, also called e que is Thea Bility to be aware of and to manage emotions and relationships. It's a pivotal factor in personal and professional success. Remember like you will get you in the door, but it is your EQ You, your ability to connect with others and manage the emotions of yourself and others that will determine how successful you are in life way have all worked with and listened to brilliant people. Some of them were great and what some were not so great, the mean and the meat and all those in between can t just more than they realize. When we look at the truly extraordinary people who inspire and make a difference, you will see that they do this like connecting with people at a personal and emotional level. What differentiated them was not their i Q. But they're cute, their emotional intelligence. So by the end of this corpse, you will be able to understand what emotional intelligence means. Recognize how our emotional health and physical health are related, learn techniques to understand, use and appreciate the role of emotional intelligence in the work. Flits, understand the different emotions and how to manage them, create a personal vision statement, understand the difference between optimism and pessimism, and finally validate emotions in others. So let's get started. 2. Emotional Intelligence Defined: Emotional intelligence refers to the capability of a person to manage and control his or her emotions and possess the ability to control the emotions of others as well. In other words, they can influence the emotions of other people. Also, it is basically the capability to blend, thinking and feeling to make optimal decisions, which is key to having a successful relationship with yourself and others. Emotional intelligence is a very important skill in leadership. It is said to have five main elements, such as self-awareness, self-regulation, motivation, empathy, and social skills. Let's understand each one of them in detail. So what is self-awareness? If you're self-aware of what you are going through, you would be in a better position to understand others and affect people around you. It also means you are aware of your strengths as well as weaknesses. For example, when you experience anger, hold that moment and think, what made you so angry, keeping a journal always helps. What is self-regulation? Self-regulation is the next step wherein you think before speaking, it is an important aspect where you can regulate yourself. This will impact others in a positive way rather than in negatively. For example, hold yourself accountable in case you make a mistake and try to remain calm in every situation. Next, what is motivation? When you are motivated to do a series of tasks, you will be in a better position to influence others. Work towards your goals, consistently. Show your employees how the work is done and lead by example. And even if you are faced with a challenge, try and find something good about this situation. What is empathy? When you're able to put yourself in others shoes and think about a situation. It is known as empathy. Every successful leads should know how to empathize with others if you want to earn their respect. What our social skills. The last aspect is social skills and it is one of the important aspects. Social skills are all about communicating your point of view to build a rapport with others, which makes the relationship more comfortable. Here are some thoughts on emotional intelligence in the field of Accademia. So you can understand it better. Leah brava, Danny, using emotional intelligence helps us effectively deal with whatever we are handed in life. Ruben bar on, emotional intelligence is an array of personal, emotional, and social competencies and skills that influence one's ability to succeed in coping with environmental demands and pressures. John Mayer, Ph.D., And Peter Salovey. Emotional intelligence is the ability to perceive and express emotions accurately and adaptively. The ability to understand emotion and emotional knowledge, the ability to assess feelings when they facilitate thought, and the ability to regulate emotions in ways that assist thought. Mayor and Salovey developed the palm model as shown here. Perceive, use, understand, and manage. Keep in mind, emotional intelligence is what prevents anger from turning into rage and sadness, into despair. Another way of thinking about emotional intelligence is the six seconds model. The six seconds model turns emotional intelligence theory into practice for your personal and professional life. This model of EQ in action begins with three important pursuits. To become more aware. Noticing what you do, more intentional, doing what you mean, and more purposeful, doing it for a reason. So these are, as you can see on the slide, know yourself, clearly seeing what you feel and do. Remember. Emotions, our data, and these competencies allow you to accurately collect that information. Know yourself gives you the what. When you know yourself, you know your strengths and challenges. You know what you are doing, what you want, and what to choose yourself doing what you mean to do. So instead of reacting on autopilot, these competencies allow you to proactively respond. Choose Yourself. Provides the how. It shows you how to take action, how to influence yourself and others. How to operationalize these concepts and give yourself doing it for a reason. These competencies help you put your vision and mission into action. So you lead on purpose and with full integrity. Give yourself, delivers the y. When you give yourself, you are clear and full of energy, so you stay focused. Ask yourself why to respond a certain way, why to move in a new direction, and why others should come on board. 3. Emotional Intelligence Blueprint: Eq is not only the ability to identify and manage your own emotions, but it's also the ability to recognize the emotions of others. A study by Johnson and Johnson showed that the highest performers in the workforce were also those that displayed a higher emotional intelligence. And according to talent smart, 90% of high performers in the workplace possess high EQ, while 80% of low performers have low EQ. Simply put, your emotional intelligence matters. As you've probably heard, there are many people complain about their bosses. As often they are frustrated with their managers ready to quit because of the poor relationship with the management. When we hear something like that, it's usually the case is that these leaders aren't demonstrating high levels of emotional intelligence. So if you are a new manager, don't let that be u. Here are five ways to develop your emotional intelligence. Number one, manage your negative emotions. When you're able to manage and reduce your negative emotions, you're less likely to get overwhelmed. Easier said than done, right? Try this. If someone is upsetting, you, don't jump to conclusions. Instead, allow yourself to look at the situation in a variety of ways. Tried to look at things objectively. So you don't get riled up as easily. Practice mindfulness at work. And notice how your perspective changes. Number to be mindful of your vocabulary, Focus on becoming a stronger communicator in the workplace. Emotionally intelligent people tend to use more specific words that can help communicate deficiencies. And then they immediately work to address them. Had a bad meeting with your boss. Think about it. What made it so bad? And what can you do to fix it next time? When you can pinpoint what's going on, you have a higher likelihood of addressing the problem instead of just stewing on it. Number three, practice empathy. Centering on verbal and nonverbal cues can give you invaluable insight into the feelings of your colleagues or clients. Practice focusing on others and walking in their shoes. Even if just for a moment, empathetic statements do not excuse unacceptable behavior, but they help remind you that everyone has their own issues. Number four, know your stressors. Take stock of what stresses you out and be proactive to have less of it in your life. If you know that checking your work email before bed will send you into a tailspin. Leave it for the morning. Better yet, leave it for when you arrived to the office. Number five, bounce back adversity. Everyone encounters challenges. It's how you react to these challenges that either sets you up for success or puts you on the track to full on meltdown mode. You already know that positive thinking will take you var to help you bounce back from adversity. Practice, optimism, instead of complaining. Think about it. What can you learn from this situation? Ask constructive questions to see what you can take away from the challenge at hand. Emotional intelligence can evolve over time, as long as you have the desire to increase it. Keep in mind every person challenge or situation faced is a prime learning opportunity to test your EQ. It takes practice, but you can start reaping the benefits immediately. Remember, having a high level of emotional intelligence will serve you well in your relationships in the workplace and in all areas of your life. 4. Optimism and Pessimism: Optimism is any emotional competence. They can help boost productivity, enhance employee morale, overcome conflict, and have a positive impact. On the bottom line. Optimism has been proven to be a powerful tool that will pay dividends for your personal life and give you a competitive advantage professionally in your career, there is a lot to be gained, indeed, in cultivating an optimistic outlook. Take leadership, for example. Nowhere is optimism more important than in leading organizations. Highly effective leaders have a transforming effect on their constituents. They have the gift of being able to convince others that they have the ability to achieve levels of performance beyond those they thought possible, they are able to paint an optimistic and attainable view of the future for their followers. They move others from being stuck with how things are done around here and help them to see how things could be done better. Here is an interesting statement. A pessimist is one who makes difficulties of his opportunities. And optimist is one who makes opportunities out of his difficulties. Reginald man cell. And now please look at this slide to understand the statement better. When to use optimism. If you are in a situation where you are trying to achieve, use optimism. For example, getting a new job, selling a product, winning at a game. If you are concerned about how you will feel about something, US optimism, for example, when fighting off depression, keeping up morale. And if you want to inspire people, teach people, or lead people, use optimism. When not to use optimism. The fundamental guideline for not using optimism is to ask yourself what the cost of failure is. In the particular situation. If the cost of failure is high, then optimism is the wrong strategy. If deciding whether or not to risk all of your money in a toss of the dice, or decide whether or not to drive in the storm or drive off the bridge into unknown waters, you should not use optimism. You may be risking bankruptcy, depth or being paralyzed. If your goal is to plan for a risky and uncertain future, do not use optimism. But if your goal is to counsel others whose future is Dim, do not use optimism initially. If you want to appear sympathetic to the troubles of others, do not begin with optimism. However, using it later. Once confidence and empathy are established, may help. In a study of optimists and pessimists. Death rates were compared every ten-point increase in pessimism was associated with a 19% increase in death rate. Staying optimistic means that we will live longer. Statement from learned optimism by Dr. Martin Seligman. 5. Tools to Fight Pessimism: A pessimist and optimist view the same situations. Differently. A pessimist sees things as permanent, pervasive and personal. And optimise will see it as temporary, isolated. They see that they have control. Next, let's have a look at vet process that can help you fight pessimism, where that stands for v. Four, validate E for explore, T for transform. Validating emotions means recognizing what it is and naming it. It doesn't try to ignore or change what the emotion is. It is accepting it for what it is. Exploring, looks, and understanding why you are feeling that emotion. Where did it come from, and why is it useful information to have? The last process is transforming the emotion so you can create the best possible outcome. We can also use the value technique. Please look at this slide. Let's start with validation. Weird validation does not mean solving a problem or offering a solution. When we validate, we acknowledge that we heard what the other person was saying. Then when someone is talking, listen without interrupting, paraphrase, nod your head, or make appropriate listening responses to what they have said to show you are listening. Allow for pauses and silence. Next, use these solar technique. While you are listening, ask open-ended questions that require more than a yes or no response. Ask the person for their perception of the problem. Listen to what the person has to say. Defer judgment on what someone is saying, and focus on finding out more. Don't jump in with a solution when someone has starting to express their concerns, continue to listen until the speaker has finished. Try this. Understand the nonverbal clues. Look at their body language. In communication. The visual and the vocal account for 93% of the communication. The actual words someone uses accounts for only 7% of what they are really communicating. Recognize when someone's non-verbal behavior, eye contact and body posture does not match what he or she is saying. Empathize, don't just sympathize. You do not need to agree, but you should try to understand why the person feels the way they do. Ask yourself, do you really understand the other person's perspective? 6. ABC’s of Optimism: Abcs of optimism. Optimists have been proven to be happier, healthier, more productive, and more successful than pessimists. The good news is that optimism skill. You can learn how to be more optimistic with the help of a tool called ABCs of optimism. Psychologist Dr. Albert Ellis originally created the A-B-C technique that helps people to develop a more optimistic outlook. It was then adapted by Dr. Martin Seligman at University of Pennsylvania professor and past president of the American Psychological Association. Seligman's adapted version was published in his 1990 book, learned optimism. Abc stands for a adversity, anything you see as a problem. B, beliefs. Our thoughts on the university become our belief. How we feel about the University. See consequence. What action takes place because of our belief. In short, we encounter adversity or an activating event, as per Ellis's original model, how we think about this creates beliefs. These beliefs then influence what we do next, so they become consequences. Here's an example. You yell at your assistant because she forgot to print a key report before your meeting, adversity. You then think, really lousy boss belief. You then perform poorly during your meeting because your self-confidence has plummeted consequences. The key point occurs between adversity and belief. When you encounter adversity, how you tend to explain it to yourself, directly impacts your mindset and your relationships. Seligman calls this your explanatory style. And he says that it is a habit that influences your entire outlook on life. So you should track your inner dialogue. Begin by keeping a diary for several days. Your goal is to listen to your inner dialogue, especially when you encounter a stressful or difficult situation. For each situation, right down the adversity you experienced, the beliefs you formed after encountering the adversity. And the consequences of those beliefs. Consequences can be anything from happy or unhappy thoughts and feelings to specific actions that you took. For example, adversity. A colleague criticized my product idea in front of the team during our weekly meeting. Believe she's right. There was a dumb idea. They don't have much of an imagination. And now the entire team can see how on creative volume, I should never have spoken up. Consequences. I felt stupid and didn't speak up for the rest of the meeting. I don't want to attend any of the other team meetings this week and have already made an excuse to avoid tomorrow's meeting. Keep in mind, once you have written down several ABC situations, take a look at what you have found. Here. You need to look for patterns in your thinking. Specifically, how any broad beliefs have led to specific consequences. To be optimistic, you need to change your beliefs following adversity. This in turn leads to more positive consequences. Next, use distraction and disputation. As you can see, the beliefs you develop after encountering adversity play a major role in your life. And determine whether you're an optimistic or pessimistic thinker. This makes it important to manage negative ABC patterns. There are two ways to override these width, distraction and disputation. Distraction. If you want to interrupt your negative thoughts, you need to distract yourself. Simply telling yourself not to think negatively isn't going to work. You need to interrupt the cycle. To do this, try distracting yourself when you start creating negative beliefs. For example, you could wear a rubber band around your wrist after you've gone through a stressful situation. And when you begin to formulate negative thoughts and beliefs as a result, snap the rubber band against your skin. This physical sting will remind you to step out of the cycle of negative thinking. Once you've interrupted your negative thoughts, you need to shift your attention somewhere else. Concentrate intently on something else for a minute. Next is disputation. Although distraction is useful for interrupting negative thinking, a more permanent solution is to dispute them. Think of disputation as a D after ABC. To dispute your negative thoughts and beliefs, you argue with yourself rationally. In particular, you look for the mistaken assumptions about your explanatory style that we talked about earlier. Let's use the same example to illustrate this technique. Adversity, a colleague criticized my product idea in front of the team during our weekly meeting. Belief. She's right. It was a dumb idea. I don't have much of an imagination. And now the entire team can see how uncreative volume I should never have spoken up consequences. I felt stupid and didn't speak up for the rest of the meeting. I don't want to attend any of the other team meetings this week. And I've already made an excuse to avoid tomorrow's meeting. Disputation. I'm blowing this out of proportion. My colleague had every right to criticize my idea. It was nothing personal. And her critique was spot on. She even commended my creative thinking once the meeting was over, all I need to do is think my ideas through a bit better next time. 7. Emotions: Welcome back guys. The seven human emotions. Most social scientists agree that there are seven emotional expressions that are basic to every culture. The thing to keep in mind is that our face is often displaying more than one emotion at a time. So we often see things like a person smiling, although their eyes are sad. According to Dr. Paul Ekman, a renowned psychologist, the 70 motions are sadness when the inner corners of the eyebrows come up. And together, a person is sad. This creates a set of wrinkles in the form of an upside down U at the middle of the bow. There is also a slight vertical furrow between the eyes. Anger. When people are angry, the inner corners of their eyebrows are drawn down and together in a prominent vertical wrinkle called a knit brow or furrowed brow. They may open their upper eyelids more widely, displaying the whites of their eyes. They may also create an intense expression by contracting the lower eyelids. Lips may be tightly pressed together and the pink part of the upper lip may disappear, fear. A frightened persons, eyebrows may appear nearly horizontal with wrinkles stretched across the entire brown. As with anger, scared people show more of the whites of their eyes as the upper eyelid has raised. The corners of their lips may be pulled to the sides of the face in a tight horizontal line. Happiness. Happiness causes muscles in the cheeks to rise and muscles around the eyes to contract. This creates wrinkles in the corners of the eyes. The corners of the mouth also curve upward in a symmetrical smile. I wrinkles are the main way to tell enthusiastic smiles from phony ones. Surprise. When people are surprised, they typically raise their upper eyelids, exposing the whites of their eyes, also, the mouth or jaw may drop open contempt. When people feel contempt, the left corner of the lip is pulled out to the side, creating a disciple. And I roll, often accompanies contempt as well. Discussed. When people are disgusted, they often wrinkle their noses as if smelling something bad. As a result, horizontal wrinkles may appear at the top of the nose, between the eyes and the upper lip may be raised. But what do we motions tell us? Remember, emotional expressions. Don't tell us the cause. You have to take into account the situation in which the emotion was expressed and how your own emotions effect the situation. Emotions in themselves are neither positive nor negative. It is what we do with the emotion that creates the outcome. And now, let's have a look at the emotional map. First. See this map on the slide. As you can see, at the corner of the emotional map, are the eight emotions that are considered the primary emotions. Emotions that are the complete opposite of each other, are located across from each other in the circle. The model indicates how emotions can combine with one another to form more complex emotions. For example, grief and loving combine to form the complex emotion of remorse. The complex emotions in the open spaces are a mix of the two primary emotions that are next to each other. You know, when we think about our emotions, we tend to think of them solely as states of feeling. For example, we may describe a happiness as the state of feeling joy or pleasure. Psychologist Robert plucked chick states that there are eight basic emotions. Joy, trust, fear, surprise, sadness, anticipation, anger, and disgust. This chicks wheel of emotions illustrates the relationships between his primary emotions and other related emotions. Each primary emotion has a polar opposite, so that joy is the opposite of sadness. Fear is the opposite of anger. Anticipation is the opposite of surprise. Disgust is the opposite of trust. The intensity of emotion decreases as you move outward and increases as you move toward the wheel's center, the intensity of the emotion is indicated by the color. The darker the shade, the more intense as the emotion. Why do we need this wheel? Well, can you guess how many emotions a human can experience? The answer might shock you. It's around 34 thousand with so many. How could one navigate the turbulent waters of emotions in different intensities and compositions without getting lost, the answer is an emotional wheel. While it's impossible to fully understand all 34 thousand distinguishable emotions, learning how to accurately identify how each of the primary emotions is expressed within you can be empowering. It's especially useful for moments of intense feelings when the mind is unable to remain objective as it operates from its older compartments that deal with the fight or flight response. This is why the tool is so useful. It enables the user to visualize their emotions and thus understand which combinations of emotions created this outcome. Once we objectify and understand the emotions, we can get a grip on them and channel our focus in the direction of emotions. We actually want to feel. 8. What is Your Vision of Yourself?: What is your vision of yourself when they read your eulogy? What is it that you want them to be saying about you in order to be the person you want to be, you have to have a vision that helps guide you daily, like the natural principles that govern our physical environment. There are principles that govern our development as people. They govern human effectiveness and impact our ability to produce the results we want and our ability to achieve. And now have a look at this slide. The following exercise will help you set your vision from the list of principle you see. Pig for words, represent the principles you value or which you most closely want to align to the way you walk through life, rank them in order of importance, so that number one is your first choice, number two is your second choice, et cetera, right, the numbers in empty box. Now, Let's talk about understanding your values. Values are different from principles. Values are the things that are important to us. Principles, on the other hand, are guidelines for human conduct that are proven to have enduring permanent value. If our values do not align with our principles, they may prevent us from producing the results we try to seek and our lives. Here is the statement for you. The more closely our values align with principles, the more effective we will be. Steven Covey. Now, think about the things that are most important to you. You are values. The words listed on this slide may help stimulate your thinking. They are powerful motivators that influence our choices, habits, and lifestyles. So pick four. In our lives, we have had people that have had a profound effect on us. They have helped nurture us and helped us grow. As individuals. They may or may not know the effect they had on us. Sometimes they were teachers who taught us in a way that made us want to achieve. They saw something in us. We couldn't see in ourselves. Sometimes it was a friend and sometimes a boss that saw something special in us and gave us the chance to grow and Excel. Now that you are aware of your principles and values, right down the names of at least two people who have had a profound effect on you. What do you admire about them? Pick from the list or choose your own term, or terms that describe what you admire about the people you chose. Pick at least five and a maximum of ten. Next, let's consider your strengths and talents. We all have strengths and talents that enable us to achieve to a certain level in life. Consider your strengths and talents, both the ones other people recognize and the strengths that others may not see. Pick four from the list you see on this slide. Now, think what's standing in your way. Just as you have strengths and talents that enable you to achieve, you may have habits or tendencies that prevent you from being the person you want to be. Consider your habits or tendencies. Which ones hold you back from achieving what you want. Pick three or less from the list, or create your own. Think in terms of relationships. Another way to think about your life is to think about the connections we have with others that greatly influence our lives. So identified for people, you consider being very important in your work and personal life, such as bus, peer or co-worker, patient, client, or subordinate, friend or family member. Project yourself forward in time and pick three characteristics that you feel your boss would attribute to you. Repeat this process, substituting the name of appear, then someone who reports to you, and finally a personal friend or someone that you have a close relationship with. If you like, create your own phrase or term that you think they would attribute to you. 9. 7 Simple Steps to Improve Your EQ: Emotional intelligence is fundamental to our life experience and can influence how successful we are in our relationships and careers. Whatever stage of life you're at. You can use the seven simple steps that we'll discuss today to improve your emotional intelligence and develop your self-awareness and empathy. First and foremost, practice observing how you feel in the process of rushing from one commitment to the next, meeting deadlines and responding to external demands. Many of us lose touch with our emotions. When we do this, we're far more likely to act unconsciously and we miss out on the valuable information that our emotions contain. So whenever we have an emotional reaction to something, we're receiving information about a particular situation, person, or event. The reaction we experience might be due to the current situation, or it could be that the current situation is reminding us of a painful, unprocessed memory. But when we pay attention to how we're feeling, we learn to trust our emotions and we become far more adept at managing them. If you're feeling out of practice, try the following exercise. So set a timer for various points during the day. When the timer goes off, take a few deep breaths and notice how you're feeling emotionally. Pay attention to where that emotion is showing up as a physical feeling in your body. And what the sensation feels like, the more you can practice this, the more it will become second nature. Then pay attention to how you behave. As we mentioned earlier, a key part of improving our EI is learning to manage our emotions, which is something we can only do if we're consciously aware of them while you're practicing your emotional awareness, pay attention to your behavior, to notice how you act when you're experiencing certain emotions and how that affects your day to day life. Think about it. Does it impact your communication with others, your productivity, or your overall sense of well-being. Once we become more conscious of how we're reacting to our emotions, it's easy to slip into judgment mode and start attaching labels to our behavior. Try to refrain from doing that right now. As you'll be far more likely to be honest with yourself, if you're not judging yourself at the same time, take responsibility for your feelings and behaviour. This is probably the most challenging step and it's also the most helpful. Your emotions and behavior come from you. They don't come from anyone else. Therefore, you're the one who's responsible for them. If you feel hurt in response to something someone says or does, and you lash out at them, you're responsible for that. They didn't make you lash out. They're not controlling you with puppet strings. After all, your reaction is your responsibility equally, your feelings can provide you with valuable information about your experience of the other person, as well as your own needs and preferences. But your feelings aren't another person's responsibility. Once you start accepting responsibility for how you feel and how you behave, this will have a positive impact on all areas of your life. Next, practice responding. Rather than reacting. There's a subtle but important difference between responding and reacting. Reacting is an unconscious process where we experience an emotional trigger and behave in an unconscious way that expresses or relieves that emotion. For example, feeling irritated and snapping out the person who has just interrupted you. Responding is a conscious process that involves noticing how you feel, then deciding how you want to behave. Practice empathizing with yourself and others. Empathy is about understanding why someone feels or behaves in a certain way and being able to communicate that understanding to them. It applies to ourselves and other people. And practicing this ability will improve your EI. Start by practicing with yourself when you notice yourself feeling or behaving in a certain way, ask, why do I think I'm feeling like this or doing this? At first? Your response might be, I don't know, but keep paying attention to your feelings and behaviour and you'll start to notice different answers coming through. Then create a positive environment as well as practicing the skills I've mentioned so far. Self-awareness, self-responsibility and empathy. Make time to notice what is going well and where you feel grateful in your life. Creating a positive environment not only improves your quality of life, but it can be contagious to people around you to remember EI is a lifetime process. Your emotional intelligence isn't something you develop once, then drop. It's a Lifetime Practice. And it is possible to keep improving. Even. Feel like you've mastered these steps. Remember to keep practicing and you'll reap the benefits of EI for the rest of your life.