Emotional intelligence article

Why We Need It Now, More Than Ever

Executive and Leadership Coach, Lecturer, Founder of unabridged – engaging your power and potential for greater personal and social impact.


Navigating the pandemic's psychological, physical and economic effects is complicated and evokes a range of different — and often conflicting — emotions. Add social injustice and political unrest, and emotional intelligence is needed more than ever before.

EI is the ability to notice, identify, understand and manage our own feelings and the emotions of others. It incorporates self-control, social skills, relationships, communication and influencing or motivating other people — all great skills for personal and professional success.

Daniel Goleman presents an EI framework that includes four interconnected competencies.

• Self-awareness: Being able to recognize the ways in which your emotions impact your behavior and how you interact with other people.

• Self-management: Taking charge of your emotions, to affect a balance of emotions.


• Social awareness: Being able to understand the social surroundings, inferring the feelings of other people there.

• Relationship management: The ability to communicate effectively, bond with people and interact well, so as to elicit the best from people.

Each of these areas impacts the other.

What's so important about EI?

EI has many benefits:

• Emotionally intelligent people are not as stressed and anxious as others. In my experience, they are usually happier and have better emotional stability, mental health and physical well-being.

• I've also seen how people who are emotionally intelligent have better, stronger relationships all around, whether with partners, friends, workmates, relatives or anyone they get to know or routinely meet.

• Certain EI qualities play into the top 10 vital skills for the future workforce, as defined by the World Economic Forum. Furthermore, 71% of hiring managers say they value high EI over IQ.

As leaders, emotionally intelligent people are proven to be more effective. Research also says that, in terms of performance, EI is more important than IQ when people with equivalent academic backgrounds — say MBAs — are compared.

You can build your EI.

EI is a learnable skill, so you can develop it and build on your baseline. You just have to have some understanding of EI, learn some tools to help you and practice them. 

1. Recognize your feelings. Observe your emotions as you experience them and identify them for what they are — anger, hurt, jealousy, happiness. Or, if you can't find a single word, describe them. For example, it could be a "sick-in-the-gut feeling" or "bubbling and high-energy." Although these experiences are personal and subjective, naming them enables you to see them as things separate from you, not integral or attached to you. Recognize what they mean to you and how they affect you, your mood and your behavior. When you recognize what it is you're facing, this detachment helps you to control your feelings and manage them better instead of them controlling you! Marc Brackett's mood meter is a great tool to assist.

2. Assess yourself. Do half a SWOT analysis on yourself. Make a list of your strengths and weaknesses. Be realistic — not too harsh or too imaginative. Identifying your strengths and weaknesses gives you a reminder to put your skills and qualities to good use; identify ways in which you need development and how to improve. You can also do this activity with your staff or team members to identify how best to develop and optimize their performance. Knowing your own weaknesses and others' strengths enables you to delegate appropriately, too.

3. Use mindfulness. This means developing the practice of being wholly present in the moment and aware of everything around us and in us, including the environment, physical sensations, our thoughts and our feelings for certain periods of time. Studies have shown that mindfulness is clearly linked to improvement in leaders — both in their professional and their personal capacities. 

4. Listen with tolerance, compassion and empathy. Instead of expressing your own emotional needs through your own feelings and their enactment, imagine how other people might feel and identify their emotions. This can help you to empathize with them and give an appropriate response to them and their needs. Attune yourself to the emotions of others, and you can respond in the most appropriate way to any circumstance — whether it's reassuring a staff member who is wary of a certain assignment, motivating someone who missed out on a promotion or enthusing a large audience. Empathetic leaders listen carefully, are approachable and recognize an underlying emotion, so their staff feel acknowledged and understood.

5. Be curious and encouraging. Show an interest in your team members' hopes, dreams and goals. Help them to realize them and to succeed. Support them in acknowledging their own stresses, challenges and barriers and help them discover ways to address them, find solutions and act.

6. Practice social awareness. Notice your environment and context, socially and organizationally. Leaders consistently interact with others, so social awareness is essential to recognizing their moods, states and feelings — from the expression on their face to their body language to what they say and what they do. Organizationally, be aware of strategies, decisions priorities, politics and trends and communicate them. Be aware of people's needs and know how to provide for them.

EI encourages compassion globally and helps to develop our connections with one another. Develop your EI now, and I believe you will have the skills and ability to holistically succeed in all aspects of work and life — even in these turbulent times.

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Improving Emotional Intelligence (EQ) - HelpGuide.org

emotional intelligence

When it comes to happiness and success in life, EQ matters just as much as IQ. Learn how you can boost your emotional intelligence, build stronger relationships, and achieve your goals.

What is emotional intelligence or EQ?

Emotional intelligence (otherwise known as emotional quotient or EQ) is the ability to understand, use, and manage your own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges and defuse conflict. Emotional intelligence helps you build stronger relationships, succeed at school and work, and achieve your career and personal goals. It can also help you to connect with your feelings, turn intention into action, and make informed decisions about what matters most to you.

Emotional intelligence is commonly defined by four attributes:

  1. Self-management – You're able to control impulsive feelings and behaviors, manage your emotions in healthy ways, take initiative, follow through on commitments, and adapt to changing circumstances.
  2. Self-awareness – You recognize your own emotions and how they affect your thoughts and behavior. You know your strengths and weaknesses, and have self-confidence.
  3. Social awareness – You have empathy. You can understand the emotions, needs, and concerns of other people, pick up on emotional cues, feel comfortable socially, and recognize the power dynamics in a group or organization.
  4. Relationship management – You know how to develop and maintain good relationships, communicate clearly, inspire and influence others, work well in a team, and manage conflict.

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Why is emotional intelligence so important?

As we know, it's not the smartest people who are the most successful or the most fulfilled in life. You probably know people who are academically brilliant and yet are socially inept and unsuccessful at work or in their personal relationships. Intellectual ability or your intelligence quotient (IQ) isn't enough on its own to achieve success in life. Yes, your IQ can help you get into college, but it's your EQ that will help you manage the stress and emotions when facing your final exams. IQ and EQ exist in tandem and are most effective when they build off one another.

Emotional intelligence affects:

Your performance at school or work.  High emotional intelligence can help you navigate the social complexities of the workplace, lead and motivate others, and excel in your career. In fact, when it comes to gauging important job candidates, many companies now rate emotional intelligence as important as technical ability and employ EQ testing before hiring.

Your physical health. If you're unable to manage your emotions, you are probably not managing your stress either. This can lead to serious health problems. Uncontrolled stress raises blood pressure, suppresses the immune system, increases the risk of heart attacks and strokes, contributes to infertility, and speeds up the aging process. The first step to improving emotional intelligence is to learn how to manage stress.

Your mental health. Uncontrolled emotions and stress can also impact your mental health, making you vulnerable to anxiety and depression. If you are unable to understand, get comfortable with, or manage your emotions, you'll also struggle to form strong relationships. This in turn can leave you feeling lonely and isolated and further exacerbate any mental health problems.

[Read: Building Better Mental Health]

Your relationships. By understanding your emotions and how to control them, you're better able to express how you feel and understand how others are feeling. This allows you to communicate more effectively and forge stronger relationships, both at work and in your personal life.

Your social intelligence. Being in tune with your emotions serves a social purpose, connecting you to other people and the world around you. Social intelligence enables you to recognize friend from foe, measure another person's interest in you, reduce stress, balance your nervous system through social communication, and feel loved and happy.

Building emotional intelligence: Four key skills to increasing your EQ

The skills that make up emotional intelligence can be learned at any time. However, it's important to remember that there is a difference between simply learning about EQ and applying that knowledge to your life. Just because you know you should do something doesn't mean you will—especially when you become overwhelmed by stress, which can override your best intentions. In order to permanently change behavior in ways that stand up under pressure, you need to learn how to overcome stress in the moment, and in your relationships, in order to remain emotionally aware.

The key skills for building your EQ and improving your ability to manage emotions and connect with others are:

  1. Self-management
  2. Self-awareness
  3. Social awareness
  4. Relationship management

Building emotional intelligence, key skill 1: Self-management

In order for you to engage your EQ, you must be able to use your emotions to make constructive decisions about your behavior. When you become overly stressed, you can lose control of your emotions and the ability to act thoughtfully and appropriately.

Think about a time when stress has overwhelmed you. Was it easy to think clearly or make a rational decision? Probably not. When you become overly stressed, your ability to both think clearly and accurately assess emotions—your own and other people's—becomes compromised.

[Read: Stress Management]

Emotions are important pieces of information that tell you about yourself and others, but in the face of stress that takes us out of our comfort zone, we can become overwhelmed and lose control of ourselves. With the ability to manage stress and stay emotionally present, you can learn to receive upsetting information without letting it override your thoughts and self-control. You'll be able to make choices that allow you to control impulsive feelings and behaviors, manage your emotions in healthy ways, take initiative, follow through on commitments, and adapt to changing circumstances.

Key skill 2: Self-awareness

Managing stress is just the first step to building emotional intelligence. The science of attachment indicates that your current emotional experience is likely a reflection of your early life experience. Your ability to manage core feelings such as anger, sadness, fear, and joy often depends on the quality and consistency of your early life emotional experiences. If your primary caretaker as an infant understood and valued your emotions, it's likely your emotions have become valuable assets in adult life. But, if your emotional experiences as an infant were confusing, threatening or painful, it's likely you've tried to distance yourself from your emotions.

But being able to connect to your emotions—having a moment-to-moment connection with your changing emotional experience—is the key to understanding how emotion influences your thoughts and actions.

Do you experience feelings that flow, encountering one emotion after another as your experiences change from moment to moment?

Are your emotions accompanied by physical sensations that you experience in places like your stomach, throat, or chest?

Do you experience individual feelings and emotions, such as anger, sadness, fear, and joy, each of which is evident in subtle facial expressions?

Can you experience intense feelings that are strong enough to capture both your attention and that of others?

Do you pay attention to your emotions? Do they factor into your decision making?

If any of these experiences are unfamiliar, you may have “turned down” or “turned off” your emotions. In order to build EQ—and become emotionally healthy—you must reconnect to your core emotions, accept them, and become comfortable with them. You can achieve this through the practice of mindfulness.

[Listen: Mindful Breathing Meditation]

Mindfulness is the practice of purposely focusing your attention on the present moment—and without judgment. The cultivation of mindfulness has roots in Buddhism, but most religions include some type of similar prayer or meditation technique. Mindfulness helps shift your preoccupation with thought toward an appreciation of the moment, your physical and emotional sensations, and brings a larger perspective on life. Mindfulness calms and focuses you, making you more self-aware in the process.

Developing emotional awareness

It's important that you learn how to manage stress first, so you'll feel more comfortable reconnecting to strong or unpleasant emotions and changing how you experience and respond to your feelings. You can develop your emotional awareness by using HelpGuide's free Emotional Intelligence Toolkit.

Social awareness enables you to recognize and interpret the mainly nonverbal cues others are constantly using to communicate with you. These cues let you know how others are really feeling, how their emotional state is changing from moment to moment, and what's truly important to them.

[Read: Effective Communication]

When groups of people send out similar nonverbal cues, you're able to read and understand the power dynamics and shared emotional experiences of the group. In short, you're empathetic and socially comfortable.

Mindfulness is an ally of emotional and social awareness

To build social awareness, you need to recognize the importance of mindfulness in the social process. After all, you can't pick up on subtle nonverbal cues when you're in your own head, thinking about other things, or simply zoning out on your phone. Social awareness requires your presence in the moment. While many of us pride ourselves on an ability to multitask, this means that you'll miss the subtle emotional shifts taking place in other people that help you fully understand them.

  • You are actually more likely to further your social goals by setting other thoughts aside and focusing on the interaction itself.
  • Following the flow of another person's emotional responses is a give-and-take process that requires you to also pay attention to the changes in your own emotional experience.
  • Paying attention to others doesn't diminish your own self-awareness. By investing the time and effort to really pay attention to others, you'll actually gain insight into your own emotional state as well as your values and beliefs. For example, if you feel discomfort hearing others express certain views, you'll have learned something important about yourself.

Key skill 4: Relationship management

Working well with others is a process that begins with emotional awareness and your ability to recognize and understand what other people are experiencing. Once emotional awareness is in play, you can effectively develop additional social/emotional skills that will make your relationships more effective, fruitful, and fulfilling.

Become aware of how effectively you use nonverbal communication. It's impossible to avoid sending nonverbal messages to others about what you think and feel. The many muscles in the face, especially those around the eyes, nose, mouth and forehead, help you to wordlessly convey your own emotions as well as read other peoples' emotional intent. The emotional part of your brain is always on—and even if you ignore its messages—others won't. Recognizing the nonverbal messages that you send to others can play a huge part in improving your relationships.

Use humor and play to relieve stress. Humor, laughter and play are natural antidotes to stress. They lessen your burdens and help you keep things in perspective. Laughter brings your nervous system into balance, reducing stress, calming you down, sharpening your mind and making you more empathic.

Learn to see conflict as an opportunity to grow closer to others. Conflict and disagreements are inevitable in human relationships. Two people can't possibly have the same needs, opinions, and expectations at all times. However, that needn't be a bad thing. Resolving conflict in healthy, constructive ways can strengthen trust between people. When conflict isn't perceived as threatening or punishing, it fosters freedom, creativity, and safety in relationships.

Authors: Jeanne Segal, Ph.D., Melinda Smith, M.A., Lawrence Robinson, and Jennifer Shubin

  • References

    Gilar-Corbi, R., Pozo-Rico, T., Sánchez, B., & Castejón, J.-L. (2019). Can emotional intelligence be improved? A randomized experimental study of a business-oriented EI training program for senior managers. PLOS ONE, 14(10), e0224254. https://doi.org/10.1371/journal. pone.0224254

    How to Improve Your Emotional Intelligence—Professional Development | Harvard DCE. (n.d.). Retrieved June 18, 2022, from https://professional.dce.harvard.edu/blog/how-to-improve-your-emotional-intelligence/

    Jiménez-Picón, N., Romero-Martín, M., Ponce-Blandón, J. A., Ramirez-Baena, L., Palomo-Lara, J. C., & Gómez-Salgado, J. (2021). The Relationship between Mindfulness and Emotional Intelligence as a Protective Factor for Healthcare Professionals: Systematic Review. International Journal of Environmental Research and Public Health, 18(10), 5491. https://doi.org/10.3390/ijerph28105491

    Segal, Jeanne. The Language of Emotional Intelligence: The Five Essential Tools for Building Powerful and Effective Relationships. 1st edition. McGraw Hill, 2008. https://www.amazon.com/Language-Emotional-Intelligence-Essential-Relationships/dp/0071544550

    Segal, Jeanne S. Raising Your Emotional Intelligence: A Practical Guide–A Hands-on Program for Harnessing the Power of Your Instincts and Emotions. 1st edition. Holt Paperbacks, 2015. https://www.amazon.com/Raising-Your-Emotional-Intelligence-Practical/dp/0805051511/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

Last updated: December 5, 2022

Emotional intelligence and ways of its development - article - Corporation Russian textbook (Drofa-Ventana publishing house)

“At the heart of every strong emotion is an impulse to act. The ability to manage this impulse is the essence of emotional intelligence.

Daniel Goleman writer, psychologist, science journalist (USA)

What is an emotion?

Emotion (from lat. emoveo - “I shake”, “wave”) is a mental process of medium duration, reflecting a subjective evaluative attitude towards existing or possible situations and the objective world.

How is emotion born?
  1. First comes the stimulus from the outside world.
  2. Then the processes responsible for emotion are launched in the subcortex of the brain.
Emotions are characterized by three components:
  1. Feeling of emotion experienced or realized in the psyche. nine0020
  2. Processes occurring in the nervous, endocrine, respiratory, digestive and other systems of the body.
  3. Observable expressive complexes of emotions, including those on the face.

Emotions are distinguished from other types of emotional processes: affects, feelings and moods. Like many other mental phenomena, emotions are understood by different authors in different ways, so the above definition cannot be considered either accurate or generally accepted. Remember that emotions and feelings are not the same thing. Although many psychologists consider these phenomena the same. nine0004



The senses

Emotions are short-lived.

We react with emotions to a situation, for example, a cell phone battery runs out at the most inopportune moment, an emotion of anger or annoyance arises. These emotions are short-term, when you arrive home, they will no longer be there. nine0004

Feelings are lasting and stable.

Feelings are a long-term relationship to someone or something, they establish a close emotional connection with an object (object) that has a motivational significance for a person. For example, when we think about a loved one, we can smile, experience some excitement, joy, feel “warmth” inside.

A person is not always aware of emotions: why he experiences them and what specific emotions he is experiencing at the moment. When a person says: “Everything boils in me,” what does this mean? What emotions? Anger? Fear? Despair? Anxiety? Annoyance?

A person is almost always aware of feelings: friendship, love, envy, hostility, happiness, pride.

Emotions appear outside, they are difficult to control and hide. For example, a dog unexpectedly frightened you, the fear that overcame you at these moments will appear on your face sharply and unconsciously, it will be clear from you that it was at that moment that you experienced the emotion of fear.

Feelings, as a rule, appear inside, they do not disappear anywhere and may simply not appear for a long time.


Theory of basic emotions

Basic emotions are elementary emotions that cannot be split into anything else, and are themselves components of other complex emotions.

Izard Carroll is an American psychologist. Specialist in the problem of human emotions. Author of the differential theory of emotions. In the analysis of emotions, he identified three levels:

  1. Neurophysiological
  2. Expressive
  3. nine0019 Subjective

Carroll described such fundamental emotions as interest, pleasure, surprise, disgust, anger, contempt, grief, shame, guilt, fear.

Paul Ekman - American psychologist, professor at the University of California at San Francisco, specialist in the psychology of emotions, interpersonal communication,
psychology and "lie detection". He singled out the basic emotions: happiness, sadness, disgust, surprise, anger, fear.

The theory of emotions that emerged in 2014 is very simple, it describes only 4 emotions. When several people saw portraits of facial expressions of other people, they were given 6 basic emotions. During the experiment, it turned out that many do not see the differences between some emotions. Of the six emotions presented, four were the best reads:

  1. joy
  2. sadness
  3. fear
  4. anger

Based on the four basic emotions, you can develop others, these will be some kind of add-ons.

What is emotional intelligence?

Emotional intelligence , or EQ (eng. emotional intelligence ) - the sum of a person's skills and abilities to recognize emotions, understand the intentions, motivation and desires of other people and their own, as well as the ability to manage their emotions and the emotions of other people in order to solve practical problems. nine0004

Emotional intelligence is one of the most popular concepts of the last decade. Experts from the World Economic Forum ranked it among the top 10 most important skills in 2020. More than 6,000 links can be found on the Amazon.com website for the query "emotional intelligence" (for comparison, Ozon.ru gives out only 138 products on the topic "emotional intelligence" in March 2018). So it can be assumed that in Russia the topic is still at the beginning of its development.

If emotional intelligence is not developed, it is very difficult for a person to recognize his emotions and read the state of other people.

Brief history

In 1990, researchers John (Jack) Mayer and Peter Salovey published a short article in a scientific journal called Emotional Intelligence. In it, they characterized their idea of ​​what “emotional intelligence” is, justified why, in their opinion, it is about intelligence, and outlined the difference between social and emotional intelligence. nine0004

In 1995, New York Times journalist Daniel Goleman published his famous bestselling book Emotional Intelligence. It stayed on the New York Times bestseller list for over a year and a half. Daniel Goleman is often called the author of the concept of "emotional intelligence", but this is not entirely correct.

When the concept of emotional intelligence gained wide popularity, the Israeli psychologist Ruven Bar-On also decided to compete for the primacy of the topic. Legend has it that "in the first copy of his doctoral dissertation, which was presented in 1985, Bar-On proposed a quantitative approach to creating an "EQ analogous to IQ estimation". However, people who have seen the very first copy claim that there is no talk of anything like that. One way or another, little known in Russia, Bar-On is one of the most respected experts in the field of emotional intelligence in the world.

Mayer-Salovey Model
Reuven Bar-On Model
Goleman Model

All models have something in common with each other, contain the same components at their core, but each of the psychologists has brought something of his own. nine0004

Why is emotional intelligence good? To whom is he important?

EQ is based on four factors:
  1. Self-awareness
  2. Self-monitoring
  3. Empathy
  4. Relationship Management

A good leader will effectively cope with his duties when his emotional intelligence reaches 85%.

Importance of EQ

Person with high emotional intelligence:
  • understands his emotions;
  • knows what role feelings and emotions play in communicating with people;
  • knows how to express his emotions in such a way as to establish and maintain friendly relations with others;
  • seeks to know and enrich his inner world;
  • knows how to regulate his emotions;
  • knows how to manage internal motivation, maintain the mood to achieve the goal. nine0020
A person with a low level of EQ:
  • is conflicted;
  • irritable;
  • indecisive;
  • seeks to keep everything under control;
  • subject to strong feelings of anger.

“It is very important to understand that emotional intelligence is not the opposite of intelligence, it is not the triumph of the heart over the head - it is the only way to cross

David R. Caruso is a psychologist, professor of psychology at Yale University (USA), specialist in management and co-author of the concept of emotional intelligence.

There are no bad and good emotions. We need all emotions. Even fear, sadness and anger.

Emotion control phases:
  1. Identification. Emotion recognition.
  2. Understanding the cause of the emotion. What was its launch? nine0020
  3. The intellect will help to direct the emotion for your own good, to make it useful.
  4. Direct action to make the emotion useful. Using the Rule of the World - everything in the world should be useful. Since emotion is a resource, you need to use this resource.
When and who needs to develop emotional intelligence?
  • When you realize that you are stuck in one emotion.
  • When you step on the same rake, you constantly make the same mistake. nine0020
  • When you are stuck in a certain cycle and do not go to success, do not develop, stagnate.
  • When other people's lives are much more interesting than yours.

How to develop emotional intelligence?

First step

The first and most important thing is to develop the skill of being aware of your emotions. Despite the fact that this skill usually looks the least interesting, it is hardly possible to control anything without being aware of your actions. That is why, first of all, it is important to learn to understand at each moment of time (if necessary) what I feel now, that is, what emotion I experience. This is not so easy to do, because there are a number of objective difficulties. nine0004

For training, it is advisable to start tracking your emotional state every day at a certain time, for this you can set reminders on your phone with the question "How do you feel?" or start a diary of emotions in which you will write down the results of your work every day. Throughout the day, keep track of what emotions you experience, what causes these emotions, track the general background of mood.

At the time you have chosen, record the facts: what are the strongest emotions you remember today, at what moments they arose. Write down what sensations arose in the body during the experience of these emotions, what thoughts visited you at that moment? Any emotion is the release of a certain hormone. Therefore, it is important to track where sensations originate in the body. nine0004

Record your observations in free form or in a table:


Fact (situation, person)


Physical sensations


Second step

Improving the skills of understanding the emotions of other people. To do this, you can pay attention to the non-verbal behavior of another person and develop empathy skills. If communication takes place with a loved one, you can check the correctness of your guesses by asking: "How do you feel?" or by suggesting, "I think you're upset about something right now." nine0004

Silent TV Practice

Turn on some feature film that you haven't watched yet and turn off the sound. Watch a movie for a while, observing the gestures, facial expressions, location in the space of the characters and reflecting on what emotions they are currently experiencing. This is a very exciting process. If you don't really like watching feature films this way, watch some TV debates or the news.

Watch a fragment of a familiar film and a fragment of an unfamiliar one with the sound turned off. What is the difference in the observation process? Does knowledge of the plot hinder or help to compare "non-verbal" with emotions? Compare films of different genres. What are the similarities and differences in non-verbal behavior across cultures? Watch a movie with famous actors and some cheap series. Compare the non-verbal manifestations of the actors with real people in some reportage program. nine0060

Public transport practice

This game has an added bonus. To watch a silent TV, you need to have time, a TV or computer, and the consent of relatives to use it. And when you are in public transport, you have free time, which you can just do with useful activities. Therefore, when you are tired of the newspaper that you bought for a trip to the subway, or the book you took on the train or plane ran out, it is quite possible to switch to this game. What do these people feel? If you see a couple, what kind of relationship are they in? If someone tells something to someone, is the story funny or sad? nine0004

Third step

Managing your emotions. Important! Do not confuse the management of emotions and their control, suppression. Often, the only way we manage perfectly is to suppress our emotions. However, emotions cannot be suppressed for good, they will either break out in another situation (what is called “accumulated”), or they will manifest themselves against a psychosomatic background (for example, a headache will start). Young children are often told, "Boys don't cry," "Good girls don't do that," and so on. Therefore, many of us are used to suppressing our emotions in order to fit in with society. nine0004

There are other ways to manage your emotions. Many of them are known to us: breathe, walk, do some kind of physical activity. One of the effective ways to manage your emotions is verbalization - a description of your state aloud: "I'm a little worried, anxious, slightly irritated," etc. You can not only change the intensity of a negative emotion, but also replace it with another, more positive one.

Practice "Bodily Methods"

Choose a bodily method of emotion management that can be used in almost any situation. For example, imperceptibly clench-unclench fists. Stand up on tiptoe several times. Get up, walk around a bit and sit down again. Practice using it at least once an hour. nine0004

Practice "Problems"

Write a list of issues that are relevant to you. Remember the maximum number of problems (note: at first some difficulties may arise, and then the process will go on - we know how to look for problems).

Now reformulate these problems into goals. Make sure to formulate goals in a positive way, that is, without using the “not” particle, as well as the words “quit”, “stop”, “stop”. Formulate goals maximum
Specifically, be sure to determine the date by which you plan to achieve them. nine0060 Notice how your emotional state has changed compared to when you started.

Fourth step

Managing other people's emotions. This includes a whole range of skills related to the ability to calm another person if he is very angry, afraid or upset, as well as the ability, on the contrary, to “infect” other people with a positive emotion.

Practice "Emotional motivators in my company"

Think about it and write down what you can do to maintain a constant atmosphere of drive, excitement and enthusiasm in your company. nine0004

Emotional balance practice

Choose any personal or business relationship that is meaningful to you. For personal relationships, it is enough to remember a period from several days to a week; for business relationships, it is better to take a longer period - one to two months. Divide the sheet in half with a vertical line, designate the left column as "+", the right column as "-".

Write down in the left column all the things you did that you thought improved your account balance (those actions that made your mood better
partner), in the right - worsened it. See how you have affected the state of your emotional balance in these relationships during this period. Did you manage to improve it or at least keep it at the same level? Or does the number of actions in the right column begin to depressingly prevail?

If you're the type of person who only has a bunch of great activities in the left column, ask yourself if you're upsetting the balance in this case too? Are you giving too much to your partners and asking too little in return? nine0004

In both cases, it is worth drawing up a plan of action that will help you maintain a balance in a more or less equilibrium state. It is useful to carry out such an analysis for yourself at least once a month for the most significant figures and "accounts" and once every few months for people important to you.

Bonus Tip

Be sure to watch the cartoon "Inside Out" if you haven't seen it yet. Get a lot of impressions, learn how emotions are born.

Publications on the keyword "emotional intelligence"


Date of publication: 12.12.2022.

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Soldatova Inna , labor instructor
GBOU "Shebekinsky gymnasium" , Belgorodskaya obl. Among all the skills and abilities that the system of general education gives the child, the most relevant in the subsequent development of the personality are the skills that help in solving problem situations. The author argues that "soft skills", often characterized as meta-subject, are aimed not only at obtaining specific knowledge and skills, but also at the overall development of students, which indirectly affects all aspects of their lives, including learning activities. nine0004

Publication date: 09/26/2022

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Nesterova Elena Alexandrovna , music director
MBDOU D / S No. 71 "Pochemuchka" Stary Oskol , Belgorod region

"The use of logorhythmic games and exercises for the development of emotional intelligence in children of senior preschool age with severe speech disorders"

The article discusses the effectiveness of logorhythmic classes in the emotional education of children of senior preschool age. The author highlights the characteristic features of logarithmic games and exercises and describes the results of practical exercises. nine0004

Date of publication: 08/30/2022

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Vinogradova Oksana Vladimirovna , Teacher
Mishenina Marina Vladimirovna , Teacher
GBOU "Shebekinsky gymnasium-intendate" , Belgorodskaya obl. The application of Skillfolio practices allows you to arouse interest in learning, motivation, develop skills, emotional intelligence and talent of students. nine0004

Date of publication: 08/22/2022

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Shatalova Nadezhda Anatolyevna , teacher
MAOU No. 7 South Sakhalinsk , Sakhalin Region

"Introduction of technology for the development of emotional intelligence in elementary school"

Social or personal readiness is the child's readiness for new forms of communication, a new attitude towards the world around him and himself. Disturbances in communication, conflict and isolation are signs of a child’s poor adaptation to society, the cause of serious emotional and personal problems in the future. A high level of emotional development is as important for the harmonious development of a child as the acquisition of basic knowledge and skills. nine0004

Date of publication: 05.07.2022

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Koshchina Ekaterina Sergeevna , senior educator

"Children's fiction as a means of forming a child's worldview and emotional intelligence"

The article discusses the importance and relevance of the development of emotional intelligence in children. The development of preschoolers' understanding of their own emotions and the emotions of other people, the ability to manage the emotional sphere. nine0004

Preschool pedagogy

Date of publication: 12.11.2022.

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SLELZAK Natalya Aleksandrovna , teacher
Popova Yulia , teacher 9038 Kindergarten №56 "Solnyshko"
, Belgorod region

"Emotional intelligence in children of senior preschool age"

The article deals with the problem of the development of emotional intelligence in children of senior preschool age. The authors reveal the understanding of the definition of emotional intelligence in domestic and foreign psychology. nine0004

Education system

Date of publication: 09.12.2022.

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Samarina Nadezhda Viktorovna , Senior Lecturer
Lipetsk branch of the Federal State Budgetary Institution of FSBE » , Lipetsk region

«Review of the latest world trends in the education system in the context of modern realities of Russian education»

The article examines and analyzes modern approaches to education, both abroad and in Russia. The author draws conclusions about the further vector of development of the latest trends in the field of education. nine0004


Date of publication: 02.26.2022.

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Dumcheden Leonovna , Dr. Socioli. Sciences, Dr. ped. Sciences, Professor
Lithuanian University of Sports , Lithuania

"Emotional intelligence of basketball players of different skill levels"

This study was aimed at studying the emotional intelligence of basketball players of different skill levels. The study involved 33 athletes of an average level of skill and 33 of a higher level of skill. The study used the Schutte Emotional Intelligence Scale (SEIS). According to the results of the study, athletes with a higher level of skill have a significant assessment of the ability to understand and analyze emotions (p 0.05). nine0004

Preschool pedagogy

Publication date: 05/05/2022

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Bolkhovitina Natalya Sergeevna Sun" , Belgorod region

"From work experience: a model for the development of emotional intelligence of preschoolers according to the Monsiki method"

. nine0004

Psychology of development

Date of publication: 11/24/2021.

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Elvira Rafgatovna , teacher-psychologist
MAOU “Engineering Lyceum” Almetyevsk , Republic of Tatarstan

"Emotional intelligence: a tool for effective interpersonal interaction of subjects of the educational process in the practice of psychological and pedagogical support"

The article discusses the features of the development of emotional intelligence in the psychological and pedagogical support of the subjects of the educational process: students, teachers and parents.

General psychology and personality psychology

Publication date: 04/26/2021

Rate the material Average rating: 0 (Total: 0) No. 56 "Sun" , Belgorod region

"From work experience: sand play sessions as a means of developing emotional intelligence in children of senior preschool age"

The article presents the author's experience in using sand play sessions as a means of developing emotional intelligence of preschool children. According to the author, the emotional development of a preschooler is one of the essential conditions that ensure the effectiveness of the process of education and upbringing.

Philology and linguistics (Russian literature, folklore, journalism, linguistics, applied linguistics, etc.)

Date of publication: 04/28/2021 G.

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Hilobok Marina Nikolaevna , student
Glybochko Natalya Vladimirovna , teacher
MAOU “SSL No. 9” , Tyumenskaya obl. In an attempt to interpret the title of the story, through the formulation of the problem, an ambiguous relationship between the concepts of "effective" and "ecological" communication was revealed. nine0004

Physical education and health-saving activities

Date of publication: 05.04.2021.

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Lukoshevichi Martinas , undergraduate
dummy lone sociological Sciences, Dr. ped. Sciences, Professor
Lithuanian University of Sports , Lithuania

“Peculiarities of emotional intelligence of basketball coaches”

The study was aimed at studying the characteristics of the emotional intelligence of basketball coaches. The study involved 22 basketball coaches (12 men and 10 women). The concept of emotional intelligence in this work is the ability to regulate social and emotional behavior. The study used the Schütte questionnaire. According to the results, women had significantly (p


Publication date: 04/06/2021

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Kolesnikova Julia Aleksandrovna , Master, Educator
Gamza Ekaterina Sergeevna , Master, Educator
MDOU “CRR - D/s No. 4”
, Belgorod Region

“Development of emotional intelligence in children of pre -school age game activity»

The material of the article reveals the importance of the development of emotional intelligence in preschool children. The article talks about how emotional intelligence affects the learning process of a child. This article will be of interest to educators of educational organizations. nine0004

Philology and linguistics

Date of publication: 07/07/2021.

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Glybochko Natalya Vladimirovna , teacher Khilobok Marina Nikolaevna , Pupil , Pupil 9038 "Secondary school №9" , Tyumen region

"Emotions and communication in Henry Kuttner's story "The Ego Machine""

linguistic ecology. nine0004

Preschool pedagogy

Date of publication: 11/23/2020.

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Tatyana Anatolyevna Nemshilova , teacher Anna Yuryevna , Educator , Educator OLELGA Nikolaevna , music director
MBDOU "D / S with. Kupino" , Belgorod region

"Technologies for the development of emotional intelligence of preschoolers"

The article is devoted to an important period in a child's life, during which the intensive intellectual development and growth of the child take place. According to the authors, it is at this time that his mental and emotional intelligence is formed - the basis for further successful adaptation in society. The end result of the work should be a model of a child who understands the feelings of another.


Publication date: 10/29/2020

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Egorova Natalya Yuryevna , teacher
MBDOU D/s No. 217 “Lesovik” , Ulyanovsk Region

“Formation of emotional intelligence through psychological and pedagogical support in preschool educational organizations”
9000 9000 9000 9000 in the article Authority separate approaches to the issue of the formation of emotional intelligence of preschool children. In conclusion, the author comes to the conclusion that the interaction between the family and the preschool educational institution is extremely important for the development of the child. nine0004

Psychological aspects of pedagogical activity

Date of publication: 01/01/2020.

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Petrova Inna Konstantinovna , teacher-psychologist
Trofimova Valentina , educational
MBDOU "D / S No. 40 "Joy" , Chuvash Republic - Chuvashia
Yakovleva Irina Vasilievna , educator
MBDOU" D / S No. 52 "Teley" , Chuvash Republic - Chuvashia

"Emotional intelligence of a child"

The article is devoted to the emotional intelligence of a child as a way to develop communication competence - the ability to find a common language, establish and maintain contacts with society.


Publication date: 10/06/2020

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Rosada Alla Yurievna , senior teacher
Lopanskaya Ekaterina Nikolaevna , educator
Ivanova Natalya Vladimirovna , teacher
Kopchinskaya Alla Lenidovna , teacher
MBDOU "Semoliztik" , Belgorod Oblast

" preschool age»

The article reveals the relevance of the emotional development of children. The importance of the fact that the child knows and sometimes understands that there are no bad or good emotions is emphasized. Each of them is the key to knowledge of the surrounding world. Emotions allow people to effectively interact better with others around them, understand themselves and others better than others, and trust each other and put themselves into a team, set their own goals and achieve them. nine0004

Preschool pedagogy

Date of publication: 12.12.2020.

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Marhotina Irina Nikolaevna , Head Safonova Marina Yuryevna , teacher-PS Krivosheenko Ekaterina Sergeevna , educator
MADOU "D / S No. 47 "Lesovichok" , Belgorod region

"Application of the methodology for the development of emotional intelligence" Monsikov Academy "in the educational activities of preschool educational institutions"

The article deals with the problem of emotional intelligence and the impact of its high performance on life success. The authors describe the experience and application of the methodology for the development of emotional intelligence in the educational activities of preschool educational institutions.

Educational and correctional psychology

Publication date: 09/14/2020

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Dzinzus Olga Ilyinichna , practical psychologist 0060 State institution of the LPR "Kindergarten No. 121" , Ukraine

"Why children are afraid to express their emotions"

emotional intelligence of the child.


Publication date: 03/30/2020

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Litvinenko Natalya Fedorovna , educational psychologist
MOU "Secondary School No. 40" , Chelyabinsk region

"Emotional intelligence of students as a tool to overcome academic failure"

predict academic performance, social and cognitive development. Moreover, the lack of emotional intelligence in adolescents leads to academic failure, including antisocial behavior and absenteeism. The main task of the school environment is to direct emotional intelligence as a personality trait and as a cognitive ability to school performance. Such an assistant in a general education institution can be a teacher-psychologist, a class teacher, a tutor who will help in making decisions, choosing a goal, and will also be able to accompany in difficult life situations.

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