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10 Quick Tips to Help You Take Control of Your Emotions #EmotionalManagement #EmotionalIntelligence
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Emotional intelligence is defined as the capacity to be aware of, control, and express one’s emotions judiciously and empathetically, specifically in interpersonal relationships
It is a four-branch model divided into the ability to 1) recognize or perceive emotions in oneself and others, 2) utilize emotions to communicate, 3) comprehend and regulate emotions, and 4) be open to and manage emotions to promote understandings day self-growth
In other words, an emotionally intelligent individual is able to perceive, convey, comprehend, and regulate emotions effectively.
1. POWER UP!
There is power in acknowledging the emotions you are experiencing. Whether that is elation, sadness, agitation, etc. When someone asks how you are feeling, try to not always respond when with “fine” if you aren’t. There is POWER in vulnerability!
There is power in acknowledging the emotions you are experiencing. Whether that is elation, sadness, agitation, etc. When someone asks how you are feeling, try to not always respond when with “fine” if you aren’t. There is POWER in vulnerability!
2. REWIND
Take a step back and ask “how did I get here?” Identify them triggers that contributed to your feelings. Understand where your emotions originated. The moment you experience a feeling, especially negative, be willing to dig for what antecedents led you there.
Take a step back and ask “how did I get here?” Identify them triggers that contributed to your feelings. Understand where your emotions originated. The moment you experience a feeling, especially negative, be willing to dig for what antecedents led you there.
3. FAST FORWARD
It is easy to ruminate when you are emotionally heightened and from there, you are encircled in overthinking. Step out of your zone and ask “is it worth it?” “Will this matter later?” It also helps to consider the consequences of acting on certain emotions.
It is easy to ruminate when you are emotionally heightened and from there, you are encircled in overthinking. Step out of your zone and ask “is it worth it?” “Will this matter later?” It also helps to consider the consequences of acting on certain emotions.
3 (con’t)
Gain perspective, connect your values and passions, embrace the future-oriented view, but be willing to return to the present moment with clarity.
Gain perspective, connect your values and passions, embrace the future-oriented view, but be willing to return to the present moment with clarity.
4. ZOOM IN
Broadened perspectives are cool, but sometimes you HAVE to delve deeper. Zoom into the moment itself. What physical symptoms arise following your emotions? This can help you notice your own signs in order to better understand yourself while crafting coping skills
Broadened perspectives are cool, but sometimes you HAVE to delve deeper. Zoom into the moment itself. What physical symptoms arise following your emotions? This can help you notice your own signs in order to better understand yourself while crafting coping skills
5. MONITOR THE VOLUME
What can you hear, if anything. Is it your inner critic? Your supportive cheerleaders? Identifying the voices can help to assess connections between your thoughts and feelings. I’m social situations, especially conflicts, we sometimes broadcast our own
What can you hear, if anything. Is it your inner critic? Your supportive cheerleaders? Identifying the voices can help to assess connections between your thoughts and feelings. I’m social situations, especially conflicts, we sometimes broadcast our own
5 (con’t)
own narrative louder than others. Muting yourself while increasing the volume of others can be tactful in practicing empathy and can assist in broadening your perspective.
own narrative louder than others. Muting yourself while increasing the volume of others can be tactful in practicing empathy and can assist in broadening your perspective.
6. ADJUST THE BRIGHTNESS
Those dark emotions weigh HEAVILY on your functioning! Letting one in welcomes all of its buddies (irritability grows to agitation, frustration, anger, and even rage). What we fail to realize is that POSITIVE emotions can have a similar impact!
Those dark emotions weigh HEAVILY on your functioning! Letting one in welcomes all of its buddies (irritability grows to agitation, frustration, anger, and even rage). What we fail to realize is that POSITIVE emotions can have a similar impact!
6 (con’t)
Adjust your focus to welcome those positive emotions as well. Focus on GRATITUDE in the present moment to evoke related feelings of happiness and fulfillment.
Adjust your focus to welcome those positive emotions as well. Focus on GRATITUDE in the present moment to evoke related feelings of happiness and fulfillment.
7. PRESS PAUSE
Useful when short on time. Take a minute to practice deep-breathing and focus on the changes in your body during that time. Watch your lungs expand, abdomen move, etc Though brief, this mindful technique can help you regain your equilibrium when the feels are high
Useful when short on time. Take a minute to practice deep-breathing and focus on the changes in your body during that time. Watch your lungs expand, abdomen move, etc Though brief, this mindful technique can help you regain your equilibrium when the feels are high
8. STOP
Sometimes a minute may not be sufficient. You may need to step away from the situation. Change your environment and take a walk. Shifting your focus can give you the ability to reduce emotional arousal, regain clarity, functioning, and productivity.
Sometimes a minute may not be sufficient. You may need to step away from the situation. Change your environment and take a walk. Shifting your focus can give you the ability to reduce emotional arousal, regain clarity, functioning, and productivity.
9. TURN OFF
Prioritize “me time” over “MEME time!” Disconnect from social media and tune into YOU! Limit distractions and “noise.” Reflect on moments where you needed to press pause or stop. Revisiting these events with a clear mind will help to form an improved perspective.
Prioritize “me time” over “MEME time!” Disconnect from social media and tune into YOU! Limit distractions and “noise.” Reflect on moments where you needed to press pause or stop. Revisiting these events with a clear mind will help to form an improved perspective.
10. RECHARGE
SELF-CARE! SELF-CARE! SELF-CARE!
Whatever that may look like for you. Meditating, working out, blasting music, etc. Rejuvenation will help to improve your emotional well-being!
Let’s dialogue! What are some of your methods for implementing self-care?
SELF-CARE! SELF-CARE! SELF-CARE!
Whatever that may look like for you. Meditating, working out, blasting music, etc. Rejuvenation will help to improve your emotional well-being!
Let’s dialogue! What are some of your methods for implementing self-care?
