Mastering Emotional Intelligence: Strategies for Personal and Professional Success

2024-04-24 14:27:06

In a world where traditional rational and academic intelligence is often at the center of attention, emotional intelligence emerges as an equally crucial or even more important skill when it comes to deciding personal success y professional. As we become more aware of the complexity, impact and relevance of human interactionsit becomes increasingly clear that the ability to recognize, understand and effectively manage our own feelingsas well as that of others, is a primary factor in ours integrated development.

“One of the key components of emotional intelligence is awareness of our emotions, that is, recognizing what is happening to us during a given moment, a skill that in turn allows us to use other skills such as emotional self-regulation. motivation, empathy and social For this reason, various studies have shown that people with a high degree of emotional intelligence tend to have better interpersonal relationships, greater job satisfaction and better management of stress and anxiety, which are aspects that have a positive impact on well-being and personal growth .said Paola Peláez, psychologist at the International Clinic Welfare.

What strategies or techniques can contribute to the development and improvement of emotional intelligence?

emotional self-awareness

In order to better identify and understand our own emotions, it is important to practice self-reflection, in other words to take time to reflect on our own emotional experiences, which can give a deeper understanding of how we feel and the reasons behind these emotions. Similarly, as Peláez said, keeping a diary in which the emotions experienced throughout the day are recorded can be a very useful tool for identifying patterns and understanding what triggers them.

Likewise, practicing mindfulness can help us be more present in the moment and in tune with our emotions. That’s why it’s ideal to be able to do some form of meditation or mindfulness, since these techniques promote emotional awareness, said Dr. Alberto Alegre Bravo, psychologist and academic coordinator of the psychology degree at Continental University of Florida.

A person with high emotional intelligence can handle stressful situations effectively, understand the feelings of others and maintain healthy interpersonal relationships

In order to increase empathy, according to the psychologist, it is important to put the following into practice:

• Active listening: Instead of interrupting the person speaking or thinking regarding what to say next, we should focus on listening to what the other person is saying without judging or interpreting. Basically, it is listening, understanding and respecting other people’s feelings and perceptions.
• Role play: We can perform dynamics as a family or with a partner. Simulate situations where each person assumes the role of the other to see things from their perspective. This of course helps to better understand the motivation and feelings of others.
• Ask openly: Asking open-ended questions and showing interest in others can help develop empathy and better understand their points of view.
• Cognitive Empathy: Imagining how another person would feel in certain situations and how they would react, this can also help us put ourselves in their shoes and better understand their emotional perspective.

emotional self-regulation

There are several strategies that people can use to improve their ability to manage stress and regulate their emotions effectively. For example, as the specialist from Continental University of Florida explained, performing some relaxation techniques, such as meditation, deep breathing, progressive muscle relaxation, mindfulness, positive visualization or yoga can help with better control of emotions.

“Another very good option is regular physical exercise, as this not only benefits the body, but can also have a positive impact on mental health. In fact, physical activity helps release endorphins, which are neurotransmitters that can improve mood and reduce stress, thereby promoting emotional self-regulation.”

Social skills

Managing interpersonal relationships is essential to emotional intelligence, as it involves maintaining healthy and constructive interactions with others. Therefore, to strengthen this skill, it is important to practice empathy, as it helps us connect with other people and also promotes mutual understanding and promotes greater cooperation.

By seeking to understand the feelings of others, one can develop a greater understanding of one’s own feelings. Therefore, empathy towards others can lead to greater emotional self-awareness.

“Similarly, it is important to prioritize effective communication, as it allows us to express our feelings clearly and respectfully, as well as understand the feelings of others. To improve the ability to communicate in an empathetic and confident manner, it is important to practice active listening, express feelings honestly and directly, validate the feelings of other individuals and be aware of non-verbal language. In the same way, it is important to develop this skill, as it is the key to solving conflicts in a constructive way and forging stronger bonds, said the expert.

Motivation

Self-motivation is essential to the development of emotional intelligence as it drives us to pursue our goals, overcome obstacles and maintain a positive attitude in the face of challenges. Therefore, to cultivate it, it is important to set realistic and motivating goals, practice self-acceptance, self-care and gratitude, seek inspiration but also support in difficult times, just as it is very important to learn to celebrate achievements.

What challenges can people face when trying to improve their emotional intelligence?

Among the most common challenges are: resistance to change, lack of emotional awareness, fear of expressing emotions, difficulties in dealing with stress and excessive self-demand. Therefore, as Alberto Alegre mentioned, to overcome them, it is necessary to practice self-compassion, seek emotional support, develop healthy coping skills, learn to tolerate uncertainty and emotional discomfort, as well as persevere despite obstacles.

“In addition, it is relevant to keep in mind that in order to continue with our process of developing and improving emotional intelligence, it is important to maintain an emotional growth mindset, which can be achieved through constant practice of self-reflection, continuous learning, “openness to new experiences and perspectives, acceptance of mistakes as opportunities for personal growth and development, as well as adopting a positive and resilient attitude.”

Mindfulness or mindfulness helps us to be present in the moment and observe our feelings without judging them. In addition, it strengthens the ability to handle stress and regulate emotions.

Which phrases show a high degree of emotional intelligence?

People with a high degree of emotional intelligence tend to communicate effectively and show empathy and understanding towards others. For this reason, the professional from the International Clinic highlighted some phrases that are usually used by those who have a good command of this ability, and which in turn can help us in the process of developing and improving emotional intelligence:

• “I understand how you feel”.
• “I’m sorry for behaving like this.”
• “I need a moment to calm down before I speak.”
• “What can I do to help you?”
• “I appreciate your efforts and your commitment.”
• “I’m here for you if you need support.”
• “I would like to understand your perspective better.”
• “I know it’s not always easy, but I’m sure we can find a solution together.”
• “I acknowledge that I made a mistake and I am willing to learn from it.”

Recommendations for strengthening emotional intelligence

According to Paola Peláez, there are some other aspects we can consider to maximize our emotional intelligence. Some of them are:

• Establish and maintain a healthy daily routine that includes getting adequate sleep, regular physical activity and eating a balanced diet.
• Practice gratitude and focus on positive aspects of life to counteract negative thoughts.
• Identify and change negative or distorted thought patterns that can contribute to stress.
• Establish clear boundaries in personal and work relationships to avoid emotional exhaustion.
• Seek emotional support from friends, family or mental health professionals, if needed.
• Do enjoyable activities that generate emotional well-being, such as hobbies, pastimes, or leisure activities.
• Express our feelings with respect and practice self-care.

“Similarly, some useful resources available to all those who wish to work on developing their emotional intelligence skills include: reading specialized books on the subject, attending emotional intelligence workshops or courses, finding a mentor or emotional coach, participating in support groups or therapy with psychological experts and establishing clear and achievable emotional goals”, recommended the psychologist.

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