How to Improve Emotional Intelligence: ============================== Emotional intelligence, also referred to as ‘EQ’, is the ability to identify, evaluate and control your own emotions and to better understand and manage the emotions (or motivations) of others. You will benefit in many ways from having a high level of emotional intelligence and indeed some people consider high EQ to be more important than having intellectual abilities, although in recent times there has been more emphasis on achieving balance rather than assuming all you need is EQ. Luckily, for those of us who may be currently lacking EQ or for those of us whom simply wish to increase their EQ abilities, there are numerous ways to strengthen such intelligence. 1- Understand the importance of emotional intelligence in all aspects of your life. Being intellectually capable is important in life, but being emotionally intelligent can be considered even more so, as there are many benefits associated with high emotional intelligence. Having high emotional intelligence can help you to lead a happier life because it is easier to talk with and understand others, acting rationally and calmly in difficult situations becomes second nature and it can also lead to better relationships and job opportunities. There are four core elements to emotional intelligence that help you lead a balanced life: Self awareness: This is the ability to recognize your own emotions for what they are and to understand their origins. It is also about knowing your strengths and limitations and self-esteem. Self management: This is the ability to delay gratification, balance your needs with those of others, take initiative and to pull back on impulsivity. It is also about being able to cope with change and to stay committed. Social awareness: This is about being attuned to other peoples emotions and concerns, as well as being able to notice and adapt to social cues. It is also about being able to see the power dynamics at play within any group or organizational context. Relationship management: This is about the ability to get along well with others, manage conflict, inspire and influence people and to communicate clearly. 2- Learn to recognize stress triggers and how to deal with them. Life is filled with difficult situations from relationship breakdowns to job loss. In between, there are myriad stress triggers that can make any daily issue seem much more challenging than it probably is and the more stressed we are, the more vulnerable we are to not coping with lifes many stressors. A very important part of improving your emotional intelligence is about being able to spot stress triggers and recognize them for what they are and to bring yourself back to feeling calm and relaxed. This isnt the place to explore stress reduction techniques (and there are many) but you might like to have a look at some relevant books and articles on the topic, such as: How to relieve stress How to reduce stress with martial arts Deal with stress Be assertive. 3- Be open-minded, intellectually curious and agreeable. Openness and being agreeable go hand-in-hand when it comes to emotional intelligence. Be open to new ideas – a narrow mind is generally an indication of a lower EQ. To develop a more open mind, seek to understand and reflect upon the emotions and ideas of others. Be open to their ideas and opinions so that you are in a position to consider all possibilities in a positive manner. Remember that you can’t always be right, and by opening your mind and considering new possibilities your mind will be able to both expand and be more accepting when you discover that your take on reality isnt as accurate as you once thought. When your mind is open through understanding and internal reflection, it becomes easier to deal with conflicts in a calm and self-assured manner. You will find yourself socially aware and new possibilities will be open to you. While changing your mindset can be difficult if youre stuck on seeing everything in your life in terms of absolutes, opening up a bit can lead to new insights and less personal angst. To strengthen this element of your EQ, consider: Listening to debates on television or the radio; in doing so, always consider both sides of the argument, as well as realizing that there are nuances and subtleties that require closer inspection. It is often in the shades of gray that answers can be found. If you feel that you have a cluttered mind, write down your thoughts and ideas, critique these thoughts, and think about why you may have these opinions. Moving thoughts from your mind and onto paper takes them from the abstract to the concrete and allows you to play around with them in front of you and to see them more clearly than simply being mentally chased by them. To clear an overwhelmed mind, do something soothing such as going to a deserted beach or for a walk. Taking a break from anything youre doing can help you to cope with stressing situations, unfolding change or repetitive daily routines. When you hear something that you disagree with, before deciding you hate the idea, consider it. When someone does not react emotionally the same way you would, consider why this is. To improve your ability to be agreeable, increase your trust in others. This doesnt mean be naive or gullible but it does require you to be prepared to see the best in people and to not assume the worst. 4- Be outgoing and empathetic. Those who have the ability to understand others and direct interest toward external properties (i.e., being focused on what is outside of the self) instead of being focused on oneself (self-absorbed) have the qualities of extroversion and empathy. To break it down, being selfless is known as extroversion (note that this is not the same as being an extrovert) and understanding others is known as empathy. Extroversion and empathy grow concurrently – when teamed together you have an understanding, selfless person. A selfish, self-centered person generally lacks empathy, and a person who lacks empathy generally directs a lot more interest to themselves, seeing life through the eyes of their own needs and wants only. By strengthening this element of emotional intelligence, your communication abilities will increase, allowing you to experience stronger and more satisfying relationships. The ability to communicate clearly also helps you to manage conflict better and increases your capability to influence others effectively. To build upon the traits of extroversion and empathy, consider doing the following: To improve empathy, put yourself in the shoes of others. Select someone who is experiencing hardship (for example an asylum seeker or a friend who is in a spot of trouble) and think about how you would feel if you were put in their situation. Actively imagine how it must be to go through the experiences theyre having and what might alleviate some of their hardship in terms of support and care. Practice empathy on friends and peers. When seeing someone going through something emotionally ask yourself, “How would I react in the same situation?” “Do these people deserve to suffer such hardships?” “Should I feel sorry for this person?” “Are they being treated fairly?” and “Would I like to be treated that way?” By doing this you will begin to understand others and develop empathy. 5- 5Be conscientious and prepared to deliberate. Rational thinking and actions are abundant aspects of emotional intelligence. While you can understand a situation well and have a clear idea of it, if you can’t take rational actions toward it then what use would an analytical understanding of the situation be? Conscientiousness is the act of analyzing a situation and deliberation is the act of responding accordingly in a rational manner. In other words, it is the act of seeing a situation, analyzing it, then acting upon it in a positive manner. Many a person can see whats wrong but they stop there and dont move on to the positive action as follow-through. Through the process of rational thinking and acting upon the deliberation, you will find yourself making better decisions and your ability to survive hardships will increase drastically. Paired with an open mind, you will find yourself taking the best possible route out of any sticky situation. Ways to improve this element of your EQ include: When something occurs, analyze it. Sometimes it isn’t a bad thing to over analyze, critique articles and get right down to the bone, provided you dont suffer the paralysis by analysis problem. Get to the nub, then be prepared to act upon what youve discovered. Put yourself in a hypothetical situation and consider how you would react in certain situations. Challenge yourself to a gradation of easy to very difficult situations so that your thinking process has to work hard. Deliberating about difficult situations before they happen to you helps to train your mind in responsible reactions. Be goal-oriented. Being conscientious is about being focused on achievement and taking the necessary steps to get there. One of the best things you can do is to form goals and write them down so that they begin to direct your deliberation. Its hard to go somewhere if you dont have the map and your life is no different. Before making a decision, make sure you have taken into account all possibilities. Being prudent requires restraint on impulsivity and delaying your response until you have all the facts before you and have weighed your decision with care. When making a decision, do not decide according to your mood. For example, if you are angry at the time of a decision, it would be a very bad idea to make an important decision. Make decisions when you are relaxed and have a clear head. 6- Be attentive and self-aware – know thyself. To be attentive is to pay attention to oneself and your surroundings in a positive manner. Knowing who you are comes in big here. If you don’t know who you are how can you expect to know others? Worse still is expecting others to define you, to remove your autonomy and sense of life purpose by delineating your pathway for you. Finding yourself is an enlightening journey and it can take time – indeed, a lifetime – but it is the awareness that you continue to grow, change and learn more about yourself that keeps you on an even keel. Be aware of who you are and you will begin to be much more aware of others and their dreams, hopes, limitations and strengths. Also, being aware of your surroundings is important – you must be able to open your mind and analyze the outside world. Once you know yourself you can begin to recognize your own emotions and how they affect your thoughts and behavior, which is self-awareness. Being self-aware allows you to manage yourself in an effective manner, being able to control your emotions and behaviors in a healthy way. And like a domino falling over, once you have yourself down-packed, you should then be able to recognize the emotions and behaviors of others with clarity, which can lead to better health and personal happiness. To improve this element of EQ, consider these tips: Ask yourself questions like, “Why do I act like that?” “Why do I have certain beliefs?” Why do I find it so confronting to have my beliefs challenged? Recognize your strengths and weaknesses and build upon the strengths while working out how to either supplement or work around your limitations. Develop morals and evaluate them. This is best done through broad reading, learning and listening to a wide group of people, including those who really challenge your own view of the world. Dont simply adopt what your parents, teachers, workmates or anyone else believes; your morals must be carefully constructed from your broad learning and openness to the world. Allow space for personal growth. An intellectually curious person will always be interested in self improvement through learning, discovering and reinventing as needed throughout life. Nothing is static and the person who learns to go with the ebb and flow will lead a much more fulfilled life than the one who resists change. 7- 7Practice communication skills. Having good communication skills results in a better EQ. A high level of communication skills makes it is easier to send across and receive messages that are clear, to-the-point and respectful of both your own boundaries and those of others. It is important to not only build on your verbal communication, but also to take note of your body language. You can learn a lot about a person and their emotions by studying their body language and equally, you are always sending certain messages through your body depending on how you control it (or omit to control it). Pay attention to: Comfort zones: Comfort zones vary between person-to-person. Study how close people stand to you and how comfortable they are with physical contact. Respect their comfort zones to decrease their discomfort; in turn, you will win them over for being so understanding and clued in to their preferences. Watch for sincerity: When someone smiles, is it a real smile? You can tell a lot about a person from their smile. Read How to smile with the eyes for details about a genuine smile. Body position: Study body positions to understand others better and to pick up on social cues that arent spoken. If a persons body is positioned toward you in a comfortable way, with open arms and gestures and good eye contact, then they are happy to be with you. Some people like to hide themselves by having a closed body position; dont always assume its because of you, as many people are simply afraid to reveal their real self to the world and use body language to stay shut within themselves, believing it to be safer that way. You can help such people unfurl through trusting them and showing them that they can trust you, as well as being genuine and compassionate. 8- 8Be optimistic. Those who are optimistic tend to live a happy, successful life. When youre optimistic, its easier to see the beauty in life and everyday objects. In a way, being optimistic results in an open mind, making it a crucial element of improving your emotional intelligence. If you have a negative outlook on everything, how can you expect to be emotionally intelligent? Negativity encourages us to stay wrapped up in ourselves, focused only on what can go wrong in our lives rather than building our resilience and shoring ourselves against the vicissitudes of life. Optimism results in emotional well being and greater opportunities – people want to be around the optimistic person and this draws them to you, with all the possibilities that more connections bring you. Be sure to take some time out to practice optimism by: Identifying your good features and appreciating them Recognizing the good in others Recognizing flaws, then accepting them Making the best out of difficult situations Using hardships as a fuel to improvement Improving your sense of humor and learning to see the lighter side of lifes difficulties. ((Source: Wiki-how))
Posted on: Sun, 06 Apr 2014 14:25:44 +0000
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