Emotional intelligence is important in many areas of life: personal relationships, social interactions and the professional field. People with high emotional intelligence often perform better in social situations, moreover, they are more resilient in the face of difficult stressful situations. Find out what emotional intelligence is and how to develop it?
Definition. What is emotional intelligence?
Interest in emotional intelligence gained tremendous popularity in the 1990s, thanks to Daniel Goleman’s best-selling book “Emotional Intelligence.” Emotional intelligence (EI) refers to the ability to recognize, understand and manage one’s own emotions and understand the emotions of others. Awareness of emotional states allows one to more effectively control one’s own experiences, guide one’s behavior and interactions with people. Emotional intellect includes such skills as empathy, self-awareness, self-control, self-regulation and motivation.
Emotional intelligence is captured in research in two different ways. First, as a set of abilities to process emotional information; second, as a set of personality traits.
Ability model of emotional intelligence
According to Mayer’s ability model, emotional intelligence refers to the ability to process information, about one’s own emotions and those of others. The model includes four categories: emotional perception, emotional integration, emotional understanding and emotional management. The model can be measured using a number of tools, such as the Emotional Intelligence Scale or Mayer’s Emotional Intelligence Test.
Emotionalperception includes the ability to register emotional messages and signals, taking into account a variety of situational contexts, the emotional climate of the environment, the moods of others, facial expressions. People who are able to perceive emotions are better informed about their environment and therefore more easily adapt to the changes taking place.
The second category is integration of emotions, which refers to high access to one’s feelings. Emotions easily penetrate the cognitive system, fostering conscious thoughts, e.g. “I’m happy, everything will go well today.” Thus, emotions can support thoughts by providing information about our mood. They inform us whether we are happy, sad. People with the ability to integrate emotions see things from an optimistic perspective-when they are happy-and a pessimistic perspective-when they are sad.
Emotionalunderstanding is the ability to comprehend the consequences of emotions. People with well-developed emotional understanding better comprehend how one emotion leads to another, how emotions change over time and what the consequences are.
The fourth category is emotion management. This is the ability to regulate emotions, being open to experiencing new emotions and controlling the ways in which they are expressed. A person with well-developed emotion management skills is able to take back the emotions experienced or minimize certain emotional states.
Daniel Goleman’s model of emotional intelligence
The model of emotional intelligence developed by Daniel Goleman is one of the most recognized models in the field. According to Goleman, emotional intelligence is not a fixed trait, but rather a set of skills that can be developed and improved over time, through practice and experience.
Goleman’s model consists of five main components:
Self-awareness: the ability to recognize and understand one’s own emotions, strengths, weaknesses, values and pursuits.
Self-regulation: the ability to manage and regulate one’s own emotions, thoughts and behaviors to achieve personal and professional benefits.
Motivation: the ability to manage these emotions, directing goal-oriented behavior and achieving desired results.
Empathy: the ability to recognize and understand the emotions and perspectives of others and to respond appropriately to the emotions of others.
Social skills: the ability to successfully navigate social situations, skillfully communicate with other people, build relationships and cooperate with each other.
Emotional intelligence in personal life
People with a high intelligence quotient are often able to navigate social situations with greater ease, building stronger relationships with others. They are also better equipped to deal with stress, conflict and other challenges that arise in both personal and professional contexts. Emotional intellect, which is practical and life-like in nature, considered an important component of general intelligence and an important factor in personal and professional success.
This type of intellect can be particularly important in our relationships with loved ones. It influences:
- better communication,
- greater empathy,
- conflict resolution,
- positive emotional climate.
High emotional intelligence in a professional environment
People with high emotional intelligence tend to excel in professional environments for many reasons. The most important characteristics are:
Effective communication. They are highly skilled at communicating their ideas clearly and respectfully. People with high intelligence are also able to listen actively, which helps them understand others’ perspectives and build strong relationships.
Empathy. They are able to understand and empathize with the emotions of others, which influences high trust and finding agreements in different environments.
Stress management. Better regulation of one’s emotions allows one to remain calm and composed in difficult situations. Emotional steadiness increases conscientiousness in the performance of duties.
High adaptability. Individuals are able to adapt to changing circumstances and respond to feedback in a constructive manner. They increase awareness of their capabilities because they have an easy ability to adapt to change, everything is achievable for them, at the right moments they are not afraid to take risks. Flexibility and resilience is very important, in a rapidly changing professional environment.
Leadership. This type of person is an effective leader because they are able to inspire and motivate others, often have high self-esteem, spreading stability and confidence in the environment they work in. They are able to build strong relationships with their team members and create a friendly climate.
Disadvantages of high emotional intelligence
Emotional awareness can be a valuable asset, but it is also worth remembering the potential pitfalls it can bring.
Ruminations. People with high emotional sensitivity may be more prone to over-thinking and over-analyzing situations. While this can be helpful in some cases, it can also lead to indecision or mental health problems such as generalized anxiety syndrome.
Excessive acceptance of others’ emotions. People who are empathetic and sensitive to the emotions of others may feel overwhelmed by emotions, may overly empathize with the states of others and take excessive responsibility for their plight.
Burnout. Individuals are more susceptible to professional burnout because they tend to be highly attuned to their emotions. This can lead to emotional exhaustion and stress if they do not take steps to manage their own emotions and take care of themselves.
Difficulty setting boundaries, assertiveness. They may struggle with setting boundaries and saying “no” to requests or demands from others. This can lead to feeling overwhelmed or taken advantage of if they don’t set clear boundaries.
Putting emotion over logic. The risk of high emotional intelligence can be, making decisions based on one’s emotions rather than logic or objective data. While emotions can provide valuable input into the decision-making process, it is important to consider other factors as well, especially rational, fact-based ones.
Developing emotional competence, or how to develop emotional intelligence?
Many programs have been developed to develop emotional intelligence. Cognitive-behavioral therapy has many modules to develop social skills. Empirical effectiveness studies suggest that learning, self-observation, self-regulation, communication and problem-solving skills can be very effective in increasing emotional intelligence.
What can you do to increase your own emotional intelligence?
Increase self-awareness. Self-observation increases awareness of emotions and the situation that triggers them. Start by paying attention to your own thoughts, feelings and behaviors. Keep a journal to track your emotions and recognize your own patterns of reaction to different situations. Seek feedback from others to gain insight into how they perceive you.
Practice self-regulation. Develop strategies to manage and regulate your own emotions. For example, when you feel overwhelmed or stressed, take a few deep breaths, go for a walk or do another calming activity. Learn to recognize and control negative thoughts about yourself and replace them with more constructive ones.
Build motivation. Set goals that align with your values. Use your emotions as fuel to achieve your goals. Celebrate small victories along the way to keep you motivated and increase your proficiency.
Develop empathy. Practice active listening and seek to understand others’ perspectives without judgment. Seek opportunities to connect with people from different backgrounds and experiences to broaden your perspective. Cultivate compassion for others and seek to understand the emotions that drive their behavior.
Develop social skills. Practice effective communication, both verbal and non-verbal. Learn to be assertive without being aggressive, and try to resolve conflicts constructively. Build relationships through active listening, shared experiences and mutual support.