Emotional intelligence, or EQ, is your skill to observe, know, and be in charge of emotions, yours and others’. If you’re serious about real personal growth, you have to begin checking your EQ on a regular basis. Here’s how to do it in plain, genuine, and intimate terms.
Begin with Self-Awareness
Ask yourself: “How am I feeling now?” Don’t deny your feelings. Notice them. Name them. Are you short-fused, anxious, or pumped? Perhaps you’re buried or unclear. Write them down in a journal or walk them through.
This, daily, even for five minutes, creates self-awareness. The more you notice your habits, the better you are at controlling your reactions, especially if you are playing a baccarat game with your friends.
Think, Not Act
Pause for a moment before you react to something stressful. Take a breath. Ask yourself: “Why am I feeling this way?” This is self-regulation. You’re not repressing your feelings, you’re managing how you’re going to display them.
Suppose somebody is bullying your work. Your initial reaction is to explain yourself or feel guilty. But if you take a look at your EQ, you can reply more calmly. You ask questions. You listen. You select a reply that assists, not hurts.
Practice Empathy Every Day
Personal growth is not only how you treat yourself; it is also how you treat other people. Empathy is when you attempt to see what people feel, even if they do not express it.
When your friend is acting strangely, don’t simply switch subjects. Ask, “Are you okay?” Simply listen and don’t interrupt. People want to be heard. Empathy creates strong and tight relationships.
Build Better Communication Habits
High EQ individuals not only talk, they communicate. They know when to speak, listen, and express it clearly and nicely. When angry, you say what you feel but do not blame. When happy, you spread your happiness to others.
Maintain eye contact. Use open body language. And even when texting or messaging, pause before sending. Words do matter. EQ makes your words matter.
Set Emotional Goals
Just as physical or career goals, emotional goals are important. You can ask yourself: What is the emotional strength that I am going to develop during this month? Perhaps it’s patience. Perhaps it’s being a better listener.
Write down what you want. Divide it into very small, manageable steps. Let’s say what you want is patience. Your step for the day can be “pause for 5 seconds before answering in an awkward situation.” Monitor progress.
Learn from Feedback
One of the greatest ways to develop is through feedback, but only if you listen open-mindedly. Don’t get defensive and tell yourself, “Is there some truth in this?” Then use that information to build upon.
You can even seek opinions from close friends or mentors. You can ask, “How do I deal with stress?” or “Are you sure that I am a good listener?” Their opinions can be an eye-opener to areas you were not familiar with before.
Wrapping Up
EQ gets better as you do. The more you check your EQ on a daily basis, the more alert, the more in charge, and the more empathetic you are. Use these simple steps to think, respond, and grow on a daily basis. The more you do it, the more automatic it becomes. Individual development starts with emotional honesty. Start your EQ check today.
