SUMMARY: Emotional intelligence enables us to monitor our impact on others, manage our own stress, and respond more effectively to others in the workplace.

Improving our emotional intelligence can help us:

  • Have insight into our emotional triggers
  • Identify our emotions and the sources of our feelings
  • Reduce the likelihood of making poor choices
  • Manage conflict more effectively

Building resilience

Wearing a Mona Lisa Smile (can lift your mood)

Smiling can reduce the intensity of negative emotions.

Building Your Emotional Vocabulary

Knowing a range of words that express feelings can help separate serious problems from not-so-serious problems.

Emotional Contagion

Emotions that are strongly positive or negative can lift or lower the energy of a team.

Four-Stage Breathing

Regulating mood by slowing down breathing.

Taming Your Self-Talk

Understanding how self-talk can play a powerful role in shaping daily experiences.

Identifying Common Personal Stressors

Anticipating types of situations that create stress to understand what it is that feels most stressful about them.

Progressive Muscle Relaxation

Reducing tension and preventing future tension.

Challenging Angry Thoughts

Putting anger into perspective by challenging angry thoughts.

Challenging Troublesome Thoughts

Coming up with more realistic perspectives on a situation.

Anger as a Symptom

Identifying anger as a “secondary emotion” – meaning that it may be a symptom of an underlying “primary emotion” that may be hidden or more difficult to deal with.

Linking Emotions, Thoughts and Behaviours

Understanding the link can be a useful tool for dealing with negative emotions in the workplace.

The Function of Emotions

Examining exactly what an emotional response may be communicating.

Emotional Triggers

Understanding emotional triggers helps to address different situations.

The Emotional Impact of Automatic Thoughts

Examining thoughts, which have a direct influence on feelings.

Understanding Personal Barriers

Understanding barriers is a first step toward being comfortable and effective when dealing with negative emotions in the workplace.

Interacting with others

Tracking Your Emotions

Gaining insight into emotional triggers.

Matching Intent and Behaviour

Changing external behaviour to better reflect intention.

Interpreting Negative Feedback Accurately

Interpreting feedback accurately by focusing on its constructive intent and keeping it in perspective.

Reducing Barriers to Tolerating Conflict

Becoming adept at tolerating and responding appropriately to conflict.

Monitoring Your Impact on Others

Staying aware of how mood impacts others.

Using Self-Talk to Overcome Barriers

Using positive self-talk to remember past successes in challenging situations.

Avoiding Impulsive Decisions

Avoiding decision-making that can lead to poor results and negative emotional reactions.

Evaluating Judgments

Learning not to automatically assume the worst in behavior of others.

Listening to Understand

Trying to understand not just what people say, but also what they really mean.

Communicating more effectively

Sending Assertive Body Signals

Changing bodily posturing and other non-verbal behaviours.

Understanding Basic Human Needs

Fulfilling basic human needs is critical for overall life satisfaction and can impact work performance.

Communicating without Judgment

Non-judgmental listening can help develop an understanding of a situation to move forward effectively.

Creating Uplifts (a brief communicative encounter)

Evoking positive emotions through brief conversations.

Asking Open-Ended Questions

Asking open-ended rather than closed questions may help to elicit useful information.

Building Empathy through Mirroring

Becoming more empathetic by mirroring the body positions, posture, tone, and facial expressions of others.

Listening without Interrupting

Pausing and listening to others can be helpful for gathering information and building a connection.

Additional Resources

Stress Reduction and the Power of Thought

Training to be more aware of thoughts.

A Primer on Sleep

Not getting enough sleep impacts multiple areas: energy levels, mood, appetite, motivation, concentration and efficiency.

Why Other People’s Emotional Responses Impact Us

Managing reactions more effectively by realizing that others’ emotions are a function of their own thoughts.