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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 August 15, 2018

              7 Amazing Things That Will Happen When You Do Plank Every Day

              7 Amazing Things That Will Happen When You Do Plank Every Day

              Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

              Video Summary

              Why is it important to train up our core strength?

              There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

              This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

              Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

              In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

              One Exercise, multiple benefits

              There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

              By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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              When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

              Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

              In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

              What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

              What will happen when you start doing planks every day

                1. You’ll improve core definition and performance: 

                Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                • Transverse abdominis: increased ability to lift heavier weights.
                • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                • Glutes: a supported back and a strong, shapely booty.

                2. You’ll decrease your risk of injury in the back and spinal column

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                  Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                  Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                  3. You’ll experience an increased boost to your overall metabolism

                    Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                    4. You’ll significantly improve your posture

                      Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                      A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                      A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                      On top of everything, someone with good posture looks better, healthier, and more confident.

                      5. You’ll improve overall balance

                        Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                        6. You’ll become more flexible than ever before

                          Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                          7. You’ll witness mental benefits

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                            Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                            How to hold a plank position

                            1. Get into pushup position on the floor.
                            2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                            3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                            4. Your head is relaxed and you should be looking at the floor.
                            5. Hold the position for as long as you can.
                            6. Remember to breathe. Inhale and exhale slowly and steadily.
                            7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                            Watch the video if you have any doubt!

                            Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                              How to improve your plank time gradually

                              1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                              2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                              3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                              Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                              Who Should Be Cautious Doing The Plank?

                              You need to be cautious doing Planking exercises if any of these risks apply to you:

                              • Prolapse
                              • After prolapse surgery
                              • Pelvic pain conditions
                              • Weak or poorly functioning pelvic floor muscles
                              • Previous childbirth
                              • Overweight

                              Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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