Understanding Emotional Intelligence: Why It Matters and How to Improve It

Understanding Emotional Intelligence: Why It Matters and How to Improve It

What Is Emotional Intelligence?

Have you ever wondered why some people navigate social situations with ease while others struggle? The answer may lie in Emotional Intelligence (EQ).

EQ is the ability to recognize, understand, and manage your own emotions and those of others [1]. Unlike IQ, which measures cognitive abilities such as logical and reasoning, EQ focuses on how well you handle emotional challenges and social interactions.

Picture this: a colleague receives critical feedback. Someone with high EQ would notice their discomfort and offer support, fostering a more positive environment. This emotional awareness not only enhances relationships but also contributes to professional success.

 

Where Did EQ Come From?

The idea of EQ dates back to the 1920s when psychologist Edward Thorndike introduced "social intelligence". The concept was formalized in the 1990s by psychologists Peter Salovey and John Mayer [2] and later popularized by Daniel Goleman in his bestselling book "Emotional Intelligence: Why It Can Matter More Than IQ" [3]. Since then, EQ has become a widely studied and applied concept in psychology and business.

 

The Five Pillars of EQ

EQ is typically broken down into five key elements [3]:

Why EQ Matters

High EQ can improve nearly every area of your life. With high EQ, you can communicate more effectively, resolve conflicts successfully, and manage stress, leading to better outcomes in your personal and professional life. In fact, large-scale studies show that emotionally intelligent individuals enjoy stronger relationships, perform better at work, experience fewer mental and physical health problems, and generally have greater well-being [4-8].

 

Can EQ Be Improved?

EQ is a skill you can develop with practice [9; 10]. Here are some practical ways to boost it:

  • Know yourself: Reflect on your emotions, thoughts, and values through journaling or self-assessment. This provides valuable insights into who you are, what triggers you, and what truly matters to you. 

  • Master emotions: Practice mindfulness – through deep breathing, meditation, or simply pausing to observe your thoughts – to stay grounded during difficult moments. Mindfulness is key to developing EQ because it enhances your ability to understand both yourself and those around you. 

  • Build empathy: Listen actively, consider others' perspectives, and respond thoughtfully. Empathy deepens your connections and builds trust.

 

Where to Start

Mindful Minds Digital Growth Guides are a great place to begin. Designed with mindfulness, EQ, and positive psychology principles in mind, it helps you build self-awareness and live a more intentional life.

By investing in your EQ, you are setting yourself up for lasting personal and professional growth.

 

References

  1. Mayer, J. D., & Salovey, P. (1997). What is emotional intelligence? In P. Salovey & D. Sluyter (Eds.), Emotional development and emotional intelligence (pp. 3-31). New York, NY: Basic Books.
  2. Salovey, P., & Mayer, D. J. (1990). Emotional Intelligence. Imagination, Cognition and Personality, 9(3), 185-211.
  3. Goleman, D. (1995). Emotional intelligence: Why it can matter more than IQ. New York: Bantam Books, Inc.
  4. Jardine, B. B., Vannier, S., & Voyer, D. (2022). Emotional intelligence and romantic relationship satisfaction: A systematic review and meta-analysis. Personality and Individual Differences, 196(3), 111713.
  5. Miao, C., Humphrey, R. H., & Qian, S. (2016). A meta‐analysis of emotional intelligence and work attitudes. Journal of Occupational and Organizational Psychology, 90(2), 177-202.
  6. Sánchez-Álvarez, N., Extremera, N., & Fernández-Berrocal, P. (2015). The relation between emotional intelligence and subjective well-being: A meta-analytic investigation. Journal of Positive Psychology, 11(3), 276-285.
  7. Martins, A., Ramalho, N., & Morin, E. (2010). A comprehensive meta-analysis of the relationship between emotional intelligence and health. Personality and Individual Differences, 49(6), 554-564.
  8. Moeller, R. W., Seehuus, M., & Peisch, V. (2020). Emotional intelligence, belongingness, and mental health in college students. Frontiers in Psychology, 11, 93.
  9. Hodzic, S., Scharfen, J., Ripoll, P., Holling, H., & Zenasni, F. (2017). How efficient are emotional intelligence trainings: A meta-analysis. Emotion Review, 10(2), 138-148.
  10. Kotsou, I., Mikolajczak, M., Heeren, A., Grégoire, J., & Leys, C. (2018). Improving emotional intelligence: A systematic review of existing work and future challenges. Emotion Review, 11(2), 151-165.
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