Studies have shown that our success in life and at work can be influenced far more by our social and emotional intelligence (SEQ) than by our cognitive intelligence (IQ).

Social and emotional intelligence is the ability to be aware of our own emotions and those of others, in the moment, and to use that information to manage ourselves and manage our relationships.

Try these tips to develop and increase your social and emotional intelligence:

1. Accept responsibility for your emotions and actions. Realize that outside influences don’t determine your emotions and behavior. You can view things from a different perspective, and choose how you’ll respond.

2. Work on your listening skills. If you force yourself to focus 100% on whoever you’re
interacting with, you’ll be in a better position to notice and evaluate what they’re
thinking and feeling.

• It isn’t easy to hide one’s emotions, but you still have to pay attention. The more
information you have, the better you can respond.

3. Work on your self-awareness. We’re constantly monitoring things like our social media pages and our bank accounts. Yet, few of us monitor our thoughts, emotions, and behavior.

Begin to ask yourself throughout the day what you’re feeling. Is the way you’re feeling negatively affecting your choices?

• Are you choosing your behaviors in an intelligent manner or are you allowing others and events of the day push your buttons?

4. Learn to effectively deal with your behavioral self-control. Impulsiveness can be a common cause of personal turmoil. We feel bad, so we order a pizza even after we’ve already had dinner. Or we grab a credit card and purchase something unnecessary. This type of behavior moves us further away from our objectives.

• Notice when you’re behaving in a counterproductive manner and strive to make a more effective choice. Being successful and happy can be challenging enough on its own.

Avoid sabotaging yourself.

5. Spend time with those less fortunate than yourself. Spending time with those in need will increase your sensitivity for others.

• After witnessing very obvious emotions, you’ll become more skilled at picking up on more subtle cues. You’re also likely to develop greater sensitivity for others.

6. Keep the focus on responding. Those with lower levels of emotional intelligence react, rather than respond. Responding requires thought and consideration. When you respond, you’re making a decision. Reacting is more like a reflex. There’s no thought involved, just the emotional response.

• Have you ever regretted saying or doing something without thinking it through? How would you have handled the situation differently? What can you do to give yourself the mental space to respond more effectively in the future?

7. Work at increasing your empathy. Those with high levels of emotional intelligence are skilled at recognizing and relating to the emotions of others. Recognizing that someone is upset will allow you to have a more effective response.

• Ask yourself how you would like to be treated if you were feeling the same emotions. You probably know someone highly skilled at managing their emotions. Their emphasis is on finding solutions. They refrain from getting angry or defensive. These individuals make intelligent decisions and can view themselves objectively.

Emotional intelligence is an important component of healthy relationships, both at home and work. Your life will be more successful if you can effectively learn how to manage the emotions of yourself and others. The ability to avoid or de-escalate interpersonal conflict is a valuable skill.

Want to learn how Social and Emotional Intelligence can increase your income or improve your prospects of getting that elusive promotion at work? Email Brian at and ask for a free consultation.

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