How to develop emotional intelligence - one of the keys to success nowadays

Emotional intelligence is a powerful tool that can help every employee and leader achieve better performance at work. The ability to manage emotions, understand others and adapt to different social and emotional situations not only improves individual performance, but also creates a harmonious and productive work environment. Developing it is a key investment for both personal and professional success.

1. Practice self-awareness

Start by becoming more aware of your own emotions. You can keep an emotion journal where you note how you feel throughout the day and how you react to different situations. This will help you recognize patterns in your emotional behavior.

Tip: Whenever you feel upset or stressed, try to pause and ask yourself, "What exactly am I feeling right now and why?"

2. Manage your emotions

In moments of stress or conflict, instead of reacting impulsively, try to stay as calm as possible. Practicing deep breathing or pausing briefly can help restore balance.

Tip: Try a technique like the "10-second rule" - count to 10 before responding or reacting in an emotionally charged situation. This allows time for reflection and self-control.

3. Develop your empathy

Try to step into the shoes of others, especially when conflicts or misunderstandings arise. Active listening is a key part of empathy - be fully present in the conversation without interrupting or thinking about your response.

Tip: When talking to colleagues or friends, use phrases like "I understand how you feel" or "Can you tell me more about what you're feeling?" - this shows that you're genuinely interested in their perspective.

4. Practice self-regulation

Instead of giving in to negative emotions, find positive or constructive ways to express them. Reflection on past situations can help improve your reactions in the future.

Tip: When feeling tension or anger, you can use physical activity as a way to release stress - a short walk or exercise often helps to 'clear' thoughts.

5. Motivate yourself

Set realistic but challenging goals. The motivation that comes from your inner need for achievement will help you overcome difficulties along the way.

Tip: Divide big goals into smaller ones and manage the process of accomplishing them. Each small accomplishment can act as an extra incentive to keep moving forward.

6. Work on your social skills

Communicate openly and constructively with colleagues, even in difficult situations. Maintain good working relationships and always participate actively in team projects.

Tip: Improve your ability to give and receive feedback. Use positive language and encourage dialogue. For example, instead of saying "You're wrong!", you could try "Can we look at the situation from a different perspective?".

7. Seek feedback

Don't hesitate to ask colleagues or friends for their opinion on how you manage your emotions and how they perceive your empathy and social skills.

Tip: Use anonymous surveys or structured questions for feedback if you are wary of open dialogue. This can give you more honest and specific observations.

8. Keep learning and developing

Attend trainings and workshops on developing emotional intelligence or read books and materials related to the topic.

Tip: One of the most effective trainings can be role-playing in simulated work situations where you can practice your reactions and approaches.

9. Build a habit of positive reflection

At the end of the day, take time to reflect on how you managed emotions and how you handled social interactions. This will help you understand where you can improve.

Tip: Keeping a journal to record your successes can serve as motivation and show you how far you've come in your development.

10. Be patient and consistent

Developing emotional intelligence takes time and persistence. Don't expect results overnight. Be consistent in your efforts reward yourself for small successes.

Tip: Use an app or reminder on your phone to check your emotional state regularly and track your progress.

Developing emotional intelligence is a process that requires constant work on yourself, but the benefits are immense. With these tips and tricks, you can take the first steps toward better self-awareness, managing your emotions, and building better relationships both at work and in your personal life.