5 Basic Elements of Emotional Intelligence | how the presentation (2023)

We all have emotions that can be pleasant: like joy and love, or negative.:such as fear, anger, shame, guilt and jealousy. However, not everyone can recognize, name and treat them effectively. Emotions play an essential role in our lives and communicate our needs, rights and frustrations, what makes us sad and what makes us happy.

In this article, we will identify the emotions that are critical to making the necessary changes in who or what makes us happiest; We will also discover the elements of emotional intelligence and how they are essential to our lives.

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5 basic elements of emotional intelligence

RespectivelyDaniel Goleman, an American psychologist who helped popularize emotional intelligence, is therefive key elementsfor this:

1. Self-awareness (emotional)

In simplified terms, emotional self-perception can be divided into:

• Auto= about himself;
• Awareness= to know something or to be aware of it;
• Emotional= about our feelings and emotions, what happens to us in different situations.

Emotional self-awareness is a term that defines the search for a deeper knowledge of ourselves and the awareness of our emotions, with the intention of understanding what we are feeling and experiencing on a daily basis.

As the foundation and first step of a broader skill called emotional intelligence, emotional self-awareness involves being aware of various aspects of our "I", including our:

a) Temperament;

b) Our beliefs;

c) Ideas, behaviors, values ​​and feelings.

Award:Those who have developed this ability know well what they are feeling and how these emotions positively or negatively affect their performance in the professional and personal sphere.

types of consciousness

• social conscience

This type arises when people are aware of how they see themselves with others.

Ex: Realizing how happy someone can be after learning about a new university.

• Self-confidence (emotional)

This happens when people become aware of some aspects of themselves.

Ex: Recognize the feeling of anger in a stressful moment.

Tips to develop your emotional self-confidence

• Find information on the topic.– YouTube channels, social media pages, books, courses, podcasts, etc.;
• Identify possible patterns in their behavior.- Begin to observe your state of mind throughout the day, the month, at work and at home, when you meet certain people, etc.;
• Answer the question "What was going through my mind at that moment?"in situations where you notice mood swings, answer honestly and sincerely (and the closer you are to the position, the more it will help your memory to find the right thoughts and feelings);
• Practice activities that teach you and help you focus on the present and on yourselfsuch as meditation, especially mindfulness practices;
• Write down the insights, findings, and responses you have about yourself.– Use what suits you best (mobile phone, post-it, calendar, etc.).

The importance of self-awareness

Self-awareness means a deep understanding of one's own emotions, strengths, weaknesses, needs, and drives. People with a high level of self-esteem recognize how their feelings affect themselves, other people, and their job performance.

2. Self-regulation

Self-regulation is the ability to monitor and control our behavior, emotions, or thoughts and modify them according to the demands of the situation.

„Emotional self-regulation is considered a component of emotional intelligence, which in turn affects the ability to identify, name, and respond to one's own and others' feelings.(Golemann, 2006).

Emotions are triggered by social settings, thoughts, memories, and even other emotional states. And the way we interpret emotions affects the way we think, make decisions, and act on a daily basis.

Award:By activating regulatory strategies we can modify the emotions evoked by external reasons that alter our habitual state of mind.

Tips to develop self-regulation

Have emotional regulation, accGratz and Romans (2004), necessary:

• awareness and understanding of emotions;
• acceptance of emotions;
• ability to control impulsive behavior;
• Ability to use emotional regulation strategies flexibly and appropriately to the situation.

And since emotions have multiple components to improve emotional self-regulation, we could:

1. Focus on evaluating the situation, focus on the physical sensation, on the reason for the emotion (intentionality);
2. In the feeling that just arises;
3. What measures we intend to take (motor behavior).

With this exercise we learn to control our emotions, suppress impulses and develop appropriate responses to various situations that require stress, fear or decision making.

The importance of self-regulation

Self-regulation will help us better manage emotional distress when it occurs. When we come into contact with a stimulus that evokes a strong natural emotional response, the brain activates the amygdala (which regulates the fight or flight response). This happens very quickly because we often act without "thinking".

The regulation of emotions allows us to increase the latency of reaction. This means that when a stimulus evokes an emotion, we can wait a "time" (milliseconds or seconds) before letting the emotion drive that automatic response.

3. (Self)motivation

In its Latin origin (Mover), motivation to move means to move in a certain direction and it means to persevere until reaching a certain goal. So the motivation here would be if we know how to use emotions in favor of our goals;

People are made up of individual values, beliefs, desires, motivations, and needs. Everyone has a story and a perception of the world. In addition, people are moved by emotions, skills, knowledge and talents that complement organizations and affect their behavior as a result of their actions.

Studies of emotions lead us to the concept ofemotional intelligencesuggested by Ph.DDaniel Goleman(1995):

"In shaping our decisions and actions, emotion weighs as much, and sometimes much more, than reason" (p. 19). the author adds: "Emotion refers to a feeling and its distinctive thoughts, psychological and biological states, and a range of action tendencies"(S. 302).

Being motivated refers to an internal drive to achieve your goals, which includes:

• biological factors;
• social factors;
• emotional factors.

That is, motivation is influenced by our body, who we interact with, our thoughts, and how we feel.

Award:When we develop self-motivation, we discover that we don't always need external exaggerations to be satisfied with what we do.

Tips for developing (self) motivation

Find your meaning in life

Ikigaiis a Japanese term that describes why someone gets up every day. That is, our motivation to live, or in the words ofFrancisco Miralles, co-author of the work “Ikigai: The secrets of the Japanese, a long and happy life.”

When we find something that gives meaning to our lives, we know what motivates us. to discover oursikigai, we must answer four seemingly simple questions, which nevertheless require a certain level of self-awareness and may require some time to think, namely:

• That you love?
• What are you good at
• What will/can you get paid for?
• what does the world need

Watch the video at this link and see how Tim Tamashiro discovered his ikigai. He also leaves you some tips for you to discover yours.

Learn to spot small gains

Our life consists of small joys and successes. We need to notice and appreciate them, stopping to celebrate them. This is how we develop a cycle of gratitude and reward for our efforts, which keeps us in the right frame of mind to face life's challenges.

take breaks

Knowing how to rest and the importance of moments of rest can increase our motivation since it avoids unnecessary and excessive exhaustion. Knowing how to take breaks is crucial to maintain a high level of energy and enthusiasm in our activities.

psychologistAbraham Maslowdeveloped the model of the “Pyramid of Needs” in his “Theory of Human Motivation”. For Maslow, we feel motivated to satisfy our own internal needs, which he organizes in the pyramid below to move on to the next one based on the others.

For exampleYou may not be motivated to seek appreciation or recognition if your physiological needs, such as hunger and sleep, are not met.

The importance of automation

Motivation is a fundamental element for our growth; without it we have no reason or strength to learn, play sports, work, etc. Therefore, we must always look for it in all areas of our lives if we want to develop as human beings.

Empathy is the emotional ability to perceive and understand how one sees another person's world. It is a way to go beyond your limits and expand the way you feel.

Let go of the need to judge the emotions of others and create a deep and genuine connection.

4. Social Skills

Social skills are a set of behaviors that foster healthy and productive relationships with other people.This category of emotional intelligence involves the application of empathy and negotiation of the needs of others.

This can include finding common ground with other people, guiding others in a work environment, and being persuasive; This is where we need to know how to relate to other people and take into account all the emotions that come with it.

Tips to develop social skills.

1. Acknowledge your emotions and deal with them.

Any time we argue with another person, things can get heated. When someone is emotionally upset, think about that problem first. Take your time to breathe and only then return to the problem. In a work setting, that might mean talking to a friend before responding to your boss.

2. Respond to real issues once it's resolved

Once you have calmed down, identify what the conflict is. Before arriving at solutions, we must make sure that we and the other person agree on the real problems. Propose mutually beneficial solutions.

3. think harmoniously

Whether business or personal, relationships work best when everyone involved knows they're on the same page. While we can't find a win-win solution, please make sure the final intent you communicate is harmonious. Make it clear that our goal is to find a common goal, even when we have different points of view.

The importance of social skills.

Social skills are essential because they help people to adequately express their desires, feelings and attitudes at any time in their lives. Like it or not, everyone needs to communicate, make friends, have conversations or make decisions, especially when they are in a leadership position in the company.

5. Empathy

Empathy is the ability to emotionally understand another person; it's about putting yourself in the other person's place and feeling what they might be feeling in a certain situation. It means having a will and allowing yourself to get in touch with a feeling that is not ours.

There are three types of empathy:

1. Cognitive empathy

Understand the point of view of others.

2. Emotional empathy

Share other people's feelings.

3. Empathy Compassion/Solidarity

Recognize the need for help from others and be available to help.

In this article we address for the sake of relevanceemotional empathy. Emotional empathy shows itself when we not only understand the mindset, but also feel (almost physically!) the emotions of other people, as if those feelings are contagious.

We are emotionally sensitive when we can recognize other people's emotions and put ourselves in their shoes.

Tips for Developing (Emotional) Empathy

Accept other people's feelings.

To show some that we care about their problem; sometimes we should say how we understand what is being transmitted with expressions like: “I understand you”, “I imagine how difficult it must be”.

Increase curiosity about strangers

Empathic people are curious about the unknown; any time and any place is good to make new connections, just out of curiosity. They are endowed with an insatiable curiosity for strangers.

Curiosity expands our empathy when we talk to people outside of our usual social circle and encounter lives and worldviews that are very different from our own.

Challenge yourself and be an empathetic human being

Embark on challenging experiences that take us out of our comfort zone. Learn a new skill, such as a musical instrument, a hobby, or a foreign language. Develop a new professional skill.

Doing things like this will build our resilience and humility. The latter is a crucial element of empathy.

The importance of empathy (emotional)

Empathy is an emotional sensitivity with the power to change the story of our lives and bring about profound social transformation. It is the art of seeing yourself in the other person's position and using that understanding to guide interactions and manage conflict or other social issues.

Diploma

The emotions experienced are of different types and we deal with them effectively or ineffectively.

Emotional competence emerges as a learned skill based on emotional intelligence, which leads to excellent performance at work. It makes it possible to understand and describe how the individual manages and manages their relationships, such as teamwork, and their ability to lead and be led (LANER; JÚNIOR, 2008).

References and further reading

Gross, JJ (2007). Handbuch Regulation of emotions. Guilford Press. New York, London.

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