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7 Skillful Ways You Can Learn To Enhance Your Emotional Intelligence

7 Skillful Ways You Can Learn To Enhance Your Emotional Intelligence

Emotional intelligence, often referred to as, EI or EQ, is a form of intelligence that affects people’s self-esteem and interaction with others. There are four aspects to emotional intelligence that lead to a centered lifestyle. These are self-awareness, self-management of emotions, social relationship, and relationship management. When you raise your EQ, negative emotions are lowered and more positive decisions can be followed through with. Through strengthening these core elements, a healthy lifestyle balance can be achieved and emotional intelligence is enhanced.

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    Pay Attention To Feelings

    Take time to assess how you feel about a situation. The identification of emotions strengthens the ability to recognize emotions as they arise. Learn to assess emotions even when they are discomforting. Appraise emotions through writing down how a situation or crisis is being addressed while avoiding interrupting the chain of emotions. Let yourself feel the full impact of how you are being affected by even strong emotions. This is an ongoing enterprise; take stock of feelings and emotions frequently. Through noting emotions, especially in a stressful situation, emotions can be brought under control.

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      Allow Feelings To Flow

      Avoid judging what is being felt. Feelings come unbidden and there is no sense in judging too harshly what is being felt. This allows feelings, even very strong ones, to lessen their impact over time. A person thus learns to give themselves and others a non-judgmental way of emotional release without reservation. Allow yourself to feel what you are feeling without attempting to interrupt or avoid the feeling. Avoidance of feelings, especially very strong ones only tend to build up over time and become untenable and very difficult to live with.

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        Recognize and Manage Stress

        There is no doubt that life is stressful. How you manage stress has a direct impact on emotional intelligence. Enhancing time-management skills may be one area where stress can be reduced. Prioritize tasks and learn how to politely refuse requests that are time-consuming but not beneficial. For example, take time to help out a friend but leave the dishes for later. Make and act on those decisions that are best for you. Don’t spend time worrying about what others would do or what others think or believe about you. Take a walk to soothe and clear a mind cluttered with emotions.

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          Develop An Open Mind

          Learn to at least listen to the other side of an argument. Listening does not necessarily mean agreement. Be eager to learn and enhance your own natural intellectual curiosity. These tips help you to grow emotionally and intellectually. A means to understanding and getting along with others is in refusing to always be right; after all, no one is ever right all the time. You will also develop a means of dealing with conflict with confidence and poise. Frequently listen to debates, political and otherwise, on television and radio.

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            Develop Extrovert and Empathetic Tendencies

            Empathy is the ability to understand another’s reactions and emotions in a given situation. This important skill is developed through thinking about how others are being treated. Refuse to be isolated. Volunteering skills and getting to know people can help you develop extroversion. Through getting involved with others, you become a person who is selfless and helpful. Development of these tendencies make you a better person, more skilled toward benefiting and helping others. This does not mean allowing others to simply use or walk all over you. Rather, you become an individual willing to set boundaries and happily engage in social interactions.

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              Be Analytical and Responsive

              Think about how a decision will impact your life. Completely weigh options before acting. Be pro-active in decision-making. This is where a creative and imaginative mind serve you well. Consider the impact of hypothetical situations, such as changing jobs, getting involved in a new relationship, or moving. The consideration of a pretend scenario impacts the way a life changing situation can and will be addressed. Form goals, and write down short and long-term goals and the steps toward their ultimate achievement.

              To Thine Own Self Be True

              Ultimately, at the end of the day you must act on those decisions that impact you. Making decisions that are in alignment with your values and goal make decision-making easier. Learn to get to know yourself and like yourself both for who you are and who you will be. In recognizing your own emotions you will be more likely to develop the emotions and motivations of others around you. Know your motivations, strengths, and weaknesses. Through knowing what drives you, you will be better able to move forward with a sense of direction and confidence.

              You will gain a sense of ownership over decisions made and actions taken in your life. Engage others around you to share in all that life offers. In strengthening emotional intelligence you will cultivate a better self-esteem and a calm sense of reality.

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              References:

              http://www.helpguide.org/mental/eq5_raising_emotional_intelligence.htm

              http://www.uncommonhelp.me/articles/how-to-control-your-emotions/

              http://www.wikihow.com/Improve-Emotional-Intelligence http://www.psychologytoday.com/blog/your-mind-your-body/201201/10-ways-enhance-your-emotional-intelligence

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              Last Updated on July 8, 2020

              18 Benefits of Journaling That Will Change Your Life

              18 Benefits of Journaling That Will Change Your Life

              The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

              1. Understand Yourself Better

              Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

              Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

              2. Keep Track of Small Changes

              I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

              Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

              3. Become Aware of What Matters

              As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

              You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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              4. Boost Creativity

              The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

              When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

              You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

              5. Represents Your Emotions in a Safe Environment

              A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

              Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

              6. Process Life Experiences

              When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

              Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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              7. Stress Relief

              In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

              Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

              8. Provide Direction

              Though journaling is often conducted as an activity without much direction, it often provides direction.

              One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

              9. Solve Problems

              Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

              Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

              When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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              10. Find Relief From Fighting

              Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

              Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

              11. Find Meaning in Life

              Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

              12. Allow Yourself to Focus

              Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

              13. Sharpen Your Spirituality

              When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

              14. Let the Past Go

              I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

              15. Allow Freedom

              Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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              16. Enhance Your Career

              Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

              Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

              17. Literally Explore Your Dreams

              All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

              18. Catalog Your Life for Others

              No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

              We consider our partners our life witnesses, but writing provides a tangible mark on the world.

              Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

              Featured photo credit: Kelly Sikkema via unsplash.com

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