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What does emotional quotient mean


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: January 9, 2023

Stress Management - HelpGuide.org

stress

While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to relieve the pressure and regain control.

The importance of managing stress

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.

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Tip 1: Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn't as straightforward as it sounds. While it's easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It's all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

Sure, you may know that you're constantly worried about work deadlines, but maybe it's your procrastination, rather than the actual job demands, that is causing the stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

  • Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
  • Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
  • Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

  • What caused your stress (make a guess if you’re unsure).
  • How you felt, both physically and emotionally.
  • How you acted in response.
  • What you did to make yourself feel better.

Tip 2: Practice the 4 A's of stress management

While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it's helpful to think of the four A's: avoid, alter, adapt, or accept.

The four A's – Avoid, Alter, Adapt & Accept
Avoid unnecessary stress
It's not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.
Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much.
Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.
Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you've got too much on your plate, drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely.
Alter the situation
If you can't avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.
Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way. If you've got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. If you don't voice your feelings, resentment will build and the stress will increase.
Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you'll have a good chance of finding a happy middle ground.
Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
Adapt to the stressor
If you can't change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
Accept the things you can't change
Some sources of stress are unavoidable. You can't prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it's easier than railing against a situation you can't change.
Don't try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
Share your feelings. Expressing what you're going through can be very cathartic, even if there's nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.

Tip 3: Get moving

When you're stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don't have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you'll get the most benefit from regularly exercising for 30 minutes or more, it's okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

  • Put on some music and dance around.
  • Take your dog for a walk.
  • Walk or cycle to the grocery store.
  • Use the stairs at home or work rather than an elevator.
  • Park your car in the farthest spot in the lot and walk the rest of the way.
  • Pair up with an exercise partner and encourage each other as you work out.
  • Play ping-pong or an activity-based video game with your kids.

The stress-busting magic of mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it's something you enjoy so you're more likely to stick with it.

While you're exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you're moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Tip 4: Connect to others

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body's defensive “fight-or-flight” response. It's nature's natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

[Read: Social Support for Stress Relief]

Keep in mind that the people you talk to don't have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it's not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life's stressors.

Tips for building relationships

  1. Reach out to a colleague at work.
  2. Help someone else by volunteering.
  3. Have lunch or coffee with a friend.
  4. Ask a loved one to check in with you regularly.
  5. Accompany someone to the movies or a concert.
  6. Call or email an old friend.
  7. Go for a walk with a workout buddy.
  8. Schedule a weekly dinner date.
  9. Meet new people by taking a class or joining a club.
  10. Confide in a clergy member, teacher, or sports coach.

Tip 5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don't get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you'll be in a better place to handle life's stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body's relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

Tip 6: Manage your time better

Poor time management can cause a lot of stress. When you're stretched too thin and running behind, it's hard to stay calm and focused. Plus, you'll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don't have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You'll be letting go of unnecessary stress in the process.

Tip 7: Maintain balance with a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Tip 8: Learn to relieve stress in the moment

When you're frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now. That's where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

Authors: Lawrence Robinson, Melinda Smith, M.A., and Robert Segal, M.A.

      • References

        Trauma- and Stressor-Related Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. https://doi.org/10.1176/appi.books.9780890425787.x07_Trauma_and_Stressor_Related_Disorders

        Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” Healthcare 8, no. 2 (April 16, 2020): 100. https://doi.org/10.3390/healthcare8020100

        Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques. ” In StatPearls. Treasure Island (FL): StatPearls Publishing, 2021. http://www.ncbi.nlm.nih.gov/books/NBK513238/

        Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040. https://doi.org/10.1155/2021/5924040

        Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” Journal of Health Psychology 22, no. 1 (January 1, 2017): 29–38. https://doi.org/10.1177/1359105315595118

        Singh, Karuna. “Nutrient and Stress Management.” Journal of Nutrition & Food Sciences 6, no. 4 (2016). https://doi.org/10.4172/2155-9600.1000528

        Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” Primary Health Care Research & Development 15, no. 1 (January 2014): 38–45. https://doi.org/10.1017/S1463423612000679

        Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” Eating Behaviors 22 (August 1, 2016): 211–16. https://doi.org/10.1016/j.eatbeh.2016.06.008

        Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” International Journal of Environmental Research and Public Health 15, no. 4 (April 2018): 796. https://doi.org/10.3390/ijerph25040796

        Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” The Journals of Gerontology: Series B 72, no. 3 (May 1, 2017): 363–72. https://doi.org/10.1093/geronb/gbv060

        Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” PLOS ONE 13, no. 9 (September 5, 2018): e0200997. https://doi.org/10.1371/journal.pone.0200997

        Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” The Journal of Physiological Sciences: JPS 69, no. 1 (January 2019): 1–12. https://doi.org/10.1007/s12576-018-0638-0

        Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” Clinical Psychology Review 21, no. 1 (February 2001): 33–61. https://doi.org/10.1016/s0272-7358(99)00032-x

      Stress Management – Learn to manage your stress. (American Heart Association)

      Stress Management: Enhance Your Well-Being by Reducing Stress and Building Resilience – Special Health Report from Harvard Medical School. (Harvard Health)

      Tolerating Distress – Workbook and information sheets to help you manage feelings of distress. (Centre for Clinical Interventions)

      Building Your Resilience – Learn how to increase your resilience in the face of stress and hardship. (American Psychological Association)

      (VIDEO) How To Relax: 8 Relaxation Tips for Your Mental Health (Mind)

      Last updated: December 5, 2022

      Meaning, Definition, Suggestions . What is the emotional factor

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      The meaning of the word "EMOTIONAL"

      Provocative, full of emotions, expressing them.

      See all meanings of the word EMOTIONAL

      Meaning of the word "FACTOR"

      process, phenomenon.

      See all meanings of FACTOR

      Sentences with "emotional factor"

      Other results

      There is always an incalculable emotional, human factor.

      Fatigue and burnout are often serious factors affecting police officers.

      The late effects of child abuse and neglect, especially emotional neglect, and the variety of acts that qualify as child abuse are also factors.

      Substance abuse and emotional distress, such as financial problems, are other risk factors for aggression and impulsivity in caregivers.

      Palliative care professionals can help with physical symptoms, emotional factors such as loss of function and job, depression, fear, and existential problems.

      Other recognized factors contributing to the development of stable angina are cold weather, heavy meals and emotional stress.

      Psychologists have used methods such as factor analysis to try to map emotional responses to a more limited number of dimensions.

      Early detection of cancer, shortly after its onset, is one of the most important factors in improving treatment options, reducing emotional stress and reducing financial burden.

      The astrologer will take your date, place and time of birth, build a sky map, a horoscope that will indicate temperament, character, emotional needs and a number of other factors.

      87% of couples identify mutual emotional support as one of the five key factors in maintaining a fulfilling marriage.

      The formation of conscious perception and monitoring of one's own socio-emotional factors is considered as a stable aspect of positive emotions.

      Although the exact cause of PPD is unclear, it is believed that the cause is a combination of physical, emotional, genetic and social factors.

      These five factors are often referred to as hallucinations, delusions, disorganization, agitation and emotional distress.

      Personality is defined as characteristic sets of behavioral, cognitive and emotional patterns that develop from biological and environmental factors.

      A number of emotional factors have been implicated in schizophrenia, and some models place them at the center of the disorder.

      Emotional vulnerability may consist of biological, hereditary factors that affect the child's temperament.

      The ability to manage emotions, especially emotional stress, seems to be a constantly important factor in various types of bullying.

      Some consider emotional stress to be the main trigger.

      Higher factor I scores are associated with emotional stability and social performance, as well as decreased empathy.

      Thus, developmental factors such as athlete motivation have been studied using cognitive, social and emotional theories.

      The Attention Threshold model suggests that choking is a complex process involving cognitive, emotional, and attentional factors.

      The applicant's response to the interview process includes specific factors such as fairness, emotional reactions, and attitude towards the interviewer or organization.

      Psychological and emotional stress can also contribute to the patient's ability to adapt, as these factors affect the central nervous system.

      Factors that tend to reduce symptoms are comfortable personal interactions, intense physical or emotional stimulation, and relaxation.

      In 1962, Schachter and Jerome Singer developed an experiment to explain physiological and psychological factors in emotional evaluative behavior.

      Taking into account heightened emotionality, reactions to the puppet, as well as prompted questions, all of these evoked factors have a negative or positive effect.

      Practitioner risk factors include fatigue, depression and burnout.

      Emotional factors are assumed to be the cause of malaise.


      This page provides the definition (meaning) of the phrase / expression "emotional factor", as well as synonyms, antonyms and sentences, if they are available in our database. We strive to make the English-Grammar.Biz explanatory dictionary, including the interpretation of the phrase / expression "emotional factor", as correct and informative as possible. If you have suggestions or comments about the correctness of the definition of "emotional factor", please write to us in the "Feedback" section.

      What is emotional intelligence and why is it so important

      • Alina Isachenko
      • for bbcrussian. com

      Image copyright, London Psychometric Laboratory

      Image caption,

      A person can test their emotional intelligence by assessing themselves on a range of factors on the Emotional Intelligence Traits test, including empathy and happiness

      Emotional intelligence is a controversial concept. Some call it not scientific enough, others see emotional intelligence as the key to success in all areas of life: from salary increases to happy relationships. Is this true?

      About what emotional intelligence is and why it is important, the BBC Russian Service spoke with Konstantin Petrides, Professor of Psychology and Psychometry at University College London.

      The ability to combine the mind, logic and emotions

      BBC: What is emotional intelligence? When was it first known about him?

      Konstantin Petrides: Emotional intelligence is a person's ability to perceive their own emotions and manage feelings to effectively solve problems.

      Interest in emotional intelligence arose at the beginning of the 20th century due to the inability of classical IQ tests (intelligence quotient) to explain the peculiarities of people's motivation and behavior.

      • What is it like to live without emotions?
      • Why music influences our emotions so much

      However, even the ancient Greeks thought about emotional intelligence, believing that a wise person is one who is able to combine the mind, logic and emotions. Despite the fact that it was two and a half thousand years ago, the issue of human emotions remained the same.

      Back in 1870, in the book On the Expression of Emotions in Man and Animals, Charles Darwin made an attempt to study human emotions through external manifestations. The concept of emotional intelligence (or EQ for short) in its modern sense arose in the early XX th century.

      In 1920, the American psychologist Edward Thorndike first introduced the concept of social intelligence as a person's ability to act intelligently in relationships with people.

      In 1983, Howard Gardener proposed the theory of multiple intelligences, dividing intelligence into internal (one's own emotions) and interpersonal (the emotions and of others).

      Journalist Daniel Goulm and popularized the concept by publishing the book "Emotional and intelligence" in 1995.

      Image copyright iStock

      Image caption

      Researchers believe meditation is essential for developing emotional intelligence

      Studies show that there are several diagnostics of emotional intelligence.

      For example, the ability model (Ability model), which considers emotions as a genetically inherent quality or talent that can be objectively measured, like the ability to do mathematics or languages.

      The "Emotional Intelligence Trait" model our lab is researching holds that emotions cannot be quantified.

      The program examines a person's perception of their own emotions, allowing the test-taker to assess their feelings by passing the test.

      Rate emotions

      BBC: What is the meaning of the test? What is its practical application?

      K.P.: The test consists of 15 components, or "traits", of emotional intelligence, including the ability to adapt to circumstances, the ability to make decisions effectively, empathize and experience happiness.

      A person evaluates each parameter and receives a picture of his emotional state, which allows him to pay attention to personal shortcomings that he had not thought about before.

      We were recently contacted by the London Police Department. One of the employees, a talented employee who at the same time did not know how to get along with colleagues, was distinguished by his straightforwardness and authoritarian character.

      At work they didn't know what to do about it.

      Image copyright, iStock

      Image caption,

      Research shows women with high emotional intelligence are more satisfied with their appearance

      A police officer took a test focusing on motivation, decision-making and relationships. This helped him become aware of his own behavior and improve relationships with work colleagues.

      Emotional intelligence can be measured not only by the tested person, but also by people close to him. For example, a man considers himself an optimist and quite happy. But if you ask his wife to take the test, it may turn out that she sees him as a pessimist, unable to control emotions.

      People often perceive themselves differently than others think of them.

      Understanding emotions is the first step towards reassessing behavior.

      Unlike IQ, emotional intelligence can be increased

      BBC: What is the difference between emotional intelligence and IQ (coefficient A A AS

      CP: It is known that the level of IQ is an objective indicator of mental abilities that cannot be changed. IQ predicts success at school, at work.

      Image copyright, iStock

      Image caption,

      Researchers note that high emotional intelligence has a positive effect on the ability to work in a team

      mood of colleagues.

      Unlike IQ, which is genetically determined, a person can regulate and improve his emotional intelligence throughout life.

      It is important to understand that social skills are as important to personal success as the ability to think logically or solve math problems.

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      BBC: What role does emotional intelligence play in business and companies?

      KP: Employers pay attention to the fact that high mental abilities are not always a criterion that determines a person's success at work.

      For example, they hire a person with a broad track record and a high IQ, and he turns out to be a tyrant who is unable to get along with the team.

      That is why more and more large companies are turning to emotional intelligence specialists for help: just search the Internet for "emotional intelligence for business" to see this.

      BBC: What is the emotional intelligence of politicians?

      AP: There is a good chance that most politicians today will score high on the emotional intelligence traits test.

      This is due to inflated ego and narcissism, which allow leaders to highly evaluate themselves and their personal abilities.

      However, this does not at all indicate a high emotional intelligence.

      Image copyright, Getty Images

      Image caption,

      Despite his presidency, many believe that Trump lacks emotional intelligence.

      If we turn to historical examples, the model of a wise ruler was the Indian emperor Ashoka, who had a strong emotional intelligence. Mahatma Gandhi is another example of a leader capable of empathy (one of the main components of emotional intelligence).

      • Theresa May's Brexit: the triumph of emotions over reason?

      The issue of politics is the motivation of people in power. Wise rulers capable of empathy should stand at the political top, and not those who seek to realize themselves at the expense of ruling others.

      BBC: How do I know if I have low emotional intelligence?

      BP: To understand whether there is reason to talk about low emotional intelligence, you should pay attention to everyday thoughts, actions and emotions.

      The main points that can be indicators of low EQ:

      • Uncertainty in yourself and your actions
      • Tendency to excessive self-criticism
      • Inability to find a common language with others with self-esteem and communication with others, but at the same time they are more modest and open-minded about others.

        • What is your emotional intelligence? Check yourself

        How to be happy and not burn out?

        BBC: How to improve emotional intelligence? Are there educational materials, programs for this? Where should you start?

        K.P. : People often ask me: how to achieve success at work and improve relationships in the family? Asking such a question is like going to the doctor for a prescription without asking the cause of the disease.

        First of all it is necessary to ask the question "Who am I?", and only then "What do I feel?" A person must learn to understand himself, recognize his emotions, and only after that - analyze the feelings of others.

        Photo caption,

        Professor Petrides believes that the study of emotional intelligence should begin with the question "Who am I?" and only then - "What do I feel?"

        This is not easy to do. All life people try to find happiness from outside. This is how it is laid down by the system, in which external achievements are the hallmark of success.

        A person finishes school, enters a prestigious university, and is looking for a well-paid job.

        Chooses the best life partner, best house, car. He is constantly trying to climb the wall he is building. But this is impossible, because when he reaches the top, he puts a couple more bricks on top.

        At a certain moment a person "burns out", realizes that he is unhappy. Sometimes it happens too late. There are many such people in London - outwardly successful and positive, who in fact have been on antidepressants for years.

        • The riddle of writing therapy: write about your pain and it will go away?

        The goal of the Emotional Intelligence Traits program is to enable a person to stop looking for meaning from the outside, and instead try to look inside himself and understand his essence.

        Learn more