Do you often let your negative emotions at work get the best of you? Recall a recent incident that made you feel uncomfortable, anxious and stressful. How did you handle it? Did you throw tantrums, accidentally utter unkind words or suppress your emotions in its entirety, regretting it later on?

Either way, these are warning signs of unhealthy negative emotions brewing within you. It’s about time you take back control to experience better collaboration among your colleagues and a happier workplace!

What Is The Meaning of Emotional Intelligence? 

A term adopted by the 90s’ psychologists, Emotional Intelligence or in short, EQ is the ability to recognise, understand, express and manage your emotions as well as the emotions of others. The higher your emotional intelligence, the better you are at making business decisions. It is recently proven by Talent Smart that 90% of high performers at workplace possessed high EQ, while 80% of low performers have low EQ.

How Can We Become More Emotionally Intelligent?

Don’t be afraid to admit- all of us have low EQ at some point, even our leaders! Let us develop our emotional intelligence by putting these methods into practice bit by bit, starting today: 

1: Acknowledge your emotions

When a conflict occurs, take a step back and pay attention to your feelings at that moment. Ask yourself- do you allow these emotions to dictate most of my decisions made during work? If yes, you should no longer give them the power to influence your decision-making processes as well as your interaction with others.

2: Respond, don’t react!
Hold your horses; don’t reply that message or email yet if you don’t want to regret what you’ll say next! When you are upset, you will experience a drastic spike in your heart rate or urge to fight as your reactive and emotional senses try to override your rational thinking. Take your time to cool down, look at things objectively and respond when you are ready.

3. Listen first to what they have to say

Always utilise your active listening skills. While someone is expressing their thoughts- ask pertinent questions, seek clarity and relay your feedback. By actively listening it conveys your efforts for the project and how you’re willing to work with others to achieve its goals.

4. Put yourself in their shoes

There’s a saying, “you can’t understand someone until you’ve walked a mile in their shoes.” Be empathic and try to see things from their point of view, despite it being challenging. Spend some time to consider things from their perspective. You will find that it eventually helps open doors to mutual respect and understanding between one another with differing opinions.

5. Use an assertive style for communication

Focus your efforts to become an effective communicator at work. Optimally communicate your opinions and needs in a direct way at the same time still maintaining respect. Use specific words that can help you address or pinpoint the issues more accurately instead of looking as if you’re stalling.

6. Maintain a positive attitude 

Do not underestimate the power of positive thinking! Notice how highly emotional people spread their optimistic energy to their surrounding peers that in turn inspires and motivates them. Start off by doing something simple; have a good breakfast or lunch meal of the day, meditate or keep positive quotes at your desk or computer.

In a nutshell, your emotional intelligence can either make or break your career in the long run. Just like strengthening your biceps, the only way you can build your emotional intelligence is to exercise them! They seem to be easier said than done but it will certainly help in fortifying your emotional stability against an array of work or even life adversities.

Most importantly, let your passion fuels you in the things you love to do. Have your mind set on a career goal? Then begin your journey here.

Concept by: Rizky Anggara

Design by: Risky Ramanda

Written by: Michell lee