Building Emotional Intelligence As An Adult
Emotional intelligence is the ability to recognize, label and regulate emotions. Daniel Goleman popularized the term when he wrote his book Emotional Intelligence: Why It Can Matter More than IQ in 1995.
The first wellNESTva blog was about why it is important for parents to help their children develop emotional intelligence. However, it can be very difficult to guide children if parents haven’t mastered the fundamentals in identifying and managing feelings themselves. Even if you are not a parent, building EQ can help you to develop stronger and healthier relationships that can help you personally and professionally. This leads to stronger mental health, deeper connections, and a greater purpose in life.
If you are an adult and feel like you are lagging in these skills, here are some practical ways to strengthen your emotional intelligence:
1 - Develop a daily mindfulness practice. Take 3 minutes each day to pause and tune into your breath. Sit still and either lower your gaze or close your eyes. Take 3 deep breaths. By taking a break to bring your mind back in alignment with your body, you are more in touch with your physical sensations which helps you to connect with your emotions as well.
2 - Identify healthy coping strategies. When you experience a large feeling, experiment with different, healthy coping strategies to find what works for you. Some options include developing a gratitude practice, meditating, exercising, journaling, or doing something creative like drawing or coloring.
3 - Nurture connections with others. Building emotional intelligence is deeply tied to fostering meaningful relationships. Take time to actively listen to others, empathize with their experiences, and communicate your own feelings honestly and respectfully. These connections not only support emotional growth but also provide a strong network of support in times of need.
4 - Reflect on emotional triggers. Spend time identifying the situations or interactions that tend to evoke strong emotional responses in you. Reflect on why these moments are impactful and consider how you can respond differently in the future. Developing this awareness helps you approach challenging situations with greater clarity and self-control.
5 - Seek feedback. Ask trusted friends, family members, or colleagues for honest feedback about how you handle emotions and relationships. Their insights can reveal blind spots and provide valuable guidance for improvement. Be open to constructive criticism and use it as an opportunity to grow.
Building emotional intelligence is a journey, not a destination. By practicing mindfulness, exploring healthy coping mechanisms, strengthening connections, and reflecting on your emotions, you can enhance your ability to navigate life’s challenges with resilience and empathy.
If you’re ready to take the next step in improving your emotional intelligence or need support along the way, consider scheduling a consultation. At wellNESTva, I’m here to help you build these skills and create a life filled with deeper connections, emotional balance, and personal growth. Reach out today to start your journey!
