Improving Emotional Intelligence (EQ) in the Workplace.

Emotional Intelligence is a term used to describe a person’s ability to understand, manage and navigate their emotions effectively. While it has gained popularity and momentum in recent years, its origins are decades old. 

First described as ‘social intelligence’ in his book “Intelligence and Its Uses” by Edward Thorndike, the subject was first introduced as ‘emotional intelligence’ by psychologists Peter Salovey and John D. Mayer in a 1990 research paper. 

Daniel Goleman brought the term into the mainstream in his book, “Emotional Intelligence”, in 1995. It has been defined and developed ever since, with scientific diagnostic tools now available to measure an individual’s EQ. 

In this blog, we’ll look at what emotional intelligence is, how it stacks up to intellectual intelligence, why it arguably matters more and how to develop yours. 

What Is Emotional Intelligence?

Emotional intelligence, often abbreviated to EQ, is an important skill that allows you to understand, manage, and navigate your emotions effectively. 

It involves understanding the emotions in yourself and others, enabling you to form healthier relationships, make informed decisions, and adapt positively to various social situations. 

Possessing a high level of emotional intelligence allows individuals to empathise with others, handle stress and conflicts effectively, and leads to enhanced personal and professional success. 

Developing your emotional intelligence can positively impact your well-being and help build a more harmonious and empathetic society. 

MHS the developer of the world’s only scientifically validated tool for the measurement of emotional intelligence, the EQ-i 2.0 states that understanding your own emotional intelligence can:

• Influence the way we perceive and express ourselves
• Help develop and maintain great interpersonal relationships
• Help you overcome challenges more effectively
• Help you use emotional information in an effective and meaningful way

EQ is like the heart and soul of human interaction. If you’re the friend who’s a great listener, gives fantastic advice, and can read people like open books, your EQ might be top-notch.

Emotional intelligence is the aspect of intelligence that deals with how we understand the emotional side of ourselves and how we navigate situations that trigger our emotions.

What Is The Difference Between EQ and IQ?

If EQ is the brain’s ‘people smart’, then IQ is the brain’s ‘book smart’. 

IQ, short for Intelligence Quotient, is all about your brain’s ability to handle puzzles, interpret information, solve complex maths problems, and ace exams. 

IQ deals in logical thinking and right/wrong answers. EQ is the side of intelligence that deals in how you connect with the world around you, using your emotions to develop the way you see yourself, how others see you, how you connect and communicate. 

EQ and IQ are not rivals. They are both needed to contend in the game of life. IQ might get you through the toughest of exams and help you to understand intricate problems that secure you the dream job, but it’s just the ‘foot in the door’. 

When you land that job, that’s where EQ takes over. EQ helps you bond with your colleagues, manage conflicts, make the best decisions, and lead a team effectively. 

Think of it this way, IQ helps you design a mind-blowing app, while EQ ensures that you can work well with your team and relate to your users’ needs.

So, the next time you meet someone who’s really clever but struggles with people skills, you’re probably seeing the IQ-EQ difference in action. 

And when you come across someone who’s a fantastic listener, knows how to lift your spirits, and manages to ease tensions in a room, that’s EQ shining brightly.

Why Is Emotional Intelligence Important?

Emotional intelligence is important because it deals with how you connect with people. 

This is important because life is full of connection and how you relate to people. It can impact on your wellbeing, personally and professionally, as well as those around you. 

You can’t read a news article these days without seeing the impact of lower emotional intelligence everywhere and 9 times out of 10, it’s because a company hasn’t quite got it right. They’ve miscommunicated redundancies, or their culture is toxic or there’s a disconnect between the leadership and the staff. 

This is where the importance of emotional intelligence really kicks in.   

Emotional Intelligence is proven to be a key indicator of human performance and development. People higher in EI communicate effectively, form strong relationships, and create powerful coping strategies. Dr. Steven Stein tells us in his EI Minute why emotional intelligence is important. 

Emotional intelligence plays a fundamental role in shaping various aspects of our interactions and well-being. In our personal lives, emotional intelligence enables better understanding, empathy, and communication with family, friends, and partners. It helps us manage conflicts constructively, cope with stress more effectively, fosters self-awareness, and leads to personal growth and self-improvement.

What Are the Components of Emotional Intelligence?

Emotional intelligence has five parts to it that measure how we see ourselves, how others see us, how we communicate and relate, how we make decisions and manage stress.

Within each of the scales below are a further three subscales. 

Let’s look at each scale individually and what they tell us about emotional intelligence: 

Self-Perception 

This is the scale that measures how you see yourself, how you value meaning and purpose and how you understand how emotions affect you. 

Self Regard

Are you confident in your own knowledge, skills, and abilities? Do you value your own contributions, thoughts, and ideas? Perhaps you feel as though you’re an imposter at work and going to be ‘found out’? 

Self-Actualisation

This subscale delves into a person’s own willingness to persistently try to improve themselves and pursue relevant and meaningful objectives that lead to a rich and enjoyable life. 

Emotional Self-Awareness 

Is about being able to recognise and understand your own emotions and how they impact on both your own thoughts and actions, as well as how they impact on other people. 

Self-Expression

This scale is concerned with how other people see you. The behavioural signals and cues you display. Ever heard the term ‘resting b**** face?’ Yep, that sits here. 

Emotional Expression

The first of the subscales in this scale is Emotional Expression and that is how openly you express your feelings, verbally and non-verbally. 

Assertiveness

The next of the subscales in here is assertiveness which some people confuse with aggression. Assertiveness actually involves communication, being able to confidently communicate feelings, beliefs, and thoughts openly. It involves defending personal rights and values in a socially acceptable, non-offensive, and non-destructive manner. 

Independence

The final subscale in this section is independence. This is your ability to pursue activities on your own and not lean on other people emotionally. Decision-making, planning, and daily tasks are completed autonomously. 

Interpersonal

Next on the wheel of emotional intelligence is Interpersonal. This scale delves into how you connect with other people.

Interpersonal Relationships

This is the ability to form lasting and trusting relationships. 

If you know someone who is able to forge friendships seemingly out of thin air and keep those friendships, then the chances are that they have great interpersonal relationship building skills. 

Empathy

The next, and in emotional intelligence, arguably one of the most important is empathy. Sometimes confused with sympathy, empathy is the ability to step in someone else’s shoes and consider things from their point of view. 

This subscale can prove to be so important when making decisions that will impact others. Empathy goes hand in hand with respect and understanding. 

Social Responsibility

Social responsibility is the final subscale in Interpersonal and that is concerned with the value we place on our contribution to society, a social consciousness and concern for the greater good. 

Decision Making

The fourth scale of emotional intelligence is decision making which looks at how controlled, objective and considered you are at making decisions when emotions are involved. 

Problem Solving

Problem Solving is not about the quality of your solutions, but how effectively you use your emotions in the process of solving a problem. Are you hasty or rash? Do you involve others? 

Reality Testing 

This is your ability to see things objectively, untainted by your emotions. Are you making this decision because you’re angry/sad/excited? 

Impulse Control

This dovetails nicely into the last of the subscales in this section which is impulse control. Are you a person who decides very quickly? How does this work out for you? If you’re a leader, sometimes a quick decision or way forward is good but too much impulsivity can lead to the wrong decision being made and it’s sometimes difficult to get people on board with decisions that haven’t been properly worked through. 

Stress Management

Finally, but by no means last on the wheel is stress management. This,is our ability to manage the emotions that trigger the occasions that leave us feeling overwhelmed. 

Flexibility

The first subscale here is flexibility and that involves analysing how good we are at adapting emotions, thoughts and behaviours to unfamiliar, unpredictable, and dynamic circumstances or ideas. 

In a world where change is inevitable, an ability to rationalise and cope with change is a great skill to poses. 

Stress Tolerance

Stress Tolerance is the next subscale, and this looks at how well we cope in stressful or difficult situations and our ability to influence in a positive way. 

Optimism

The last subscale here is optimism. Are you a glass half full person or the exact opposite? Optimism is having a positive outlook. Even in difficult times, optimistic people are hopeful and resilient. 

By now, you’re likely to be thinking about people you know who have great emotional intelligence because of their natural ability to forge relationships or make great decisions or manage change effectively. 

On the other hand, you might also be thinking about people who have low self-regard or who are never on board with change in your workplace. 

This is great! Keep these people in mind because later in this blog, we’ll be looking at developing our emotional intelligence using role models.

How Do We Develop Emotional Intelligence?

There are various ways that a person can develop themselves to become more emotionally intelligent. 

Developing emotional intelligence is a gradual process that requires self-awareness, practice, and a willingness to grow. Emotional intelligence can also be measured. 

At Think EQ, we typically do this at the start and again at the end of an emotional intelligence coaching programme. 

At the end, we can see the uplifts in emotional quotient and the impact that targeted development can have. 

Read how we worked with a global engineering firm to measure emotional intelligence in their aspiring leaders.

There are some quick wins however that anyone, from any walk of life, can employ to develop their emotional capacity and these are: 

Self-Reflection: Take time to reflect on your emotions, reactions, and behaviours. Understand the underlying reasons for your feelings and how they influence your actions.

Emotional Awareness: Pay attention to your emotions as they arise throughout the day. Label them accurately (e.g., happy, sad, anxious) to better understand their impact on your thoughts and behaviour.

Active Listening: Practise active listening when communicating with others. Give them your full attention and seek to understand their emotions and perspectives.

Empathy: Put yourself in other people’s shoes and try to understand their feelings and experiences. Practice empathy to strengthen your connections with others.

Manage Stress: Develop healthy coping mechanisms to manage stress and negative emotions. Techniques like mindfulness, deep breathing, or exercise can be helpful.

Communication: Work on improving your communication and social skills. Be assertive, express yourself clearly, and maintain open and honest communication.

Conflict Resolution: Learn to handle conflicts constructively by staying calm, actively listening, and seeking common ground for resolution.

Learn from Role Models: Observe individuals with strong emotional intelligence and learn from their behaviours and responses to various situations. Approach these people and ask them to mentor you.

The Benefits Of Emotional Intelligence In The Workplace:

Organisations that are effective in emotional intelligence recognise that forging a culture where people are respected starts at the top. 

Philippe Clarinval says that “It’s not just about feeling better, but getting better at feeling.”…the more in tune leaders are to their own feelings, the more comfortable their teams will feel being open about theirs. 

Essentially, organisations that encourage and actively support staff to develop their emotional intelligence will outperform those that don’t. Let’s look at some examples of where this has worked well. 

• Ford’s former CEO Alan Mulally, who wrote handwritten notes to employees, praising their work
• Richard Branson’s emotionally self-aware letter to his younger self to encourage him to reach his goals, despite his dyslexia
• Satya Nadella, CEO of Microsoft who, in the face of a failing Twitter chatbot launch, kept motivating his staff instead of reprimanding “Keep pushing, and know that I am with you… (The) key is to keep learning and improving.”

If we look at the financial benefit of emotional intelligence in the workplace, the figures speak for themselves. 

Psychology Today reports that the revenue and profits of an organisation are linked directly to its emotional intelligence capability. 

Gallup researchers put the ROI of emotional intelligence training at nearly 1500%. 

Studies by Chin, Anantharaman and Tong show that giving leaders and employees the tools to practise emotional intelligence at work can drive or diminish not only the organisation’s culture, but also its bottom line.

Emotional intelligence in the workplace is worth investing in!

How Emotional Intelligence Can Develop Your Leadership Skills

Leaders set the tone of both the organisation and its culture. Those workplaces lacking in emotional intelligence leadership might experience a high, regular turnover in staff, lower colleague engagement, poor performance and results. 

Often people are promoted for their technical prowess rather than the skills they have in leading people. Those who find it tough to show empathy, communicate clearly or collaborate might in fact hold an organisation back. 

The good news is that emotional intelligence, unlike IQ which is fairly static, is something that can be changed. 

Leaders everywhere are waking up to the fact that the technical will only get them so far and that harnessing the power of their people is the way to transform a business.

Traits of Emotionally Intelligent Leaders

In a work setting, leaders with high emotional intelligence can inspire and motivate their teams, leading to higher productivity and a positive work environment. 

They foster better communication and collaboration among team members, enhancing overall team performance. Leaders high in emotional intelligence can handle workplace conflicts constructively, leading to improved workplace relationships and reduced tension. 

High emotional intelligence contributes to better decision-making, as individuals can balance emotions with rational thinking, leading to more thoughtful choices. 

Workers and leaders with high EI, can empathise with their customers’ needs leading to better customer service and satisfaction.

Examples of Emotionally Intelligent Leaders

There are examples of emotionally intelligent leaders everywhere, in sports, business and politics. 

Barack Obama, the 44th President of the United States is widely admired for his calm demeanour, ability to connect with people from diverse backgrounds, and empathetic leadership style. 

Dr. Brene Brown, a research professor, author, and public speaker, has gained recognition for her work on vulnerability, empathy, and human connection. 

Actor, Keanu Reeves is often held up as an example of someone with high emotional intelligence for his self-awareness, resilience, empathy, and kindness. 

Pioneer of the Emotional Intelligence Talent Assessment Centre, MHS, and creator of the EQ-i 2.0, Dr Steven Stein, says that emotional intelligence in leadership can start with assessing right from the start in the recruitment and selection phase. 

The EQ-I 2.0 can measure leadership strengths and weaknesses through a specific lens, those EQ skills that make typically successful leaders. 

These component parts include coaching, authenticity, innovation, and insight. 

The report can be used to provide targeted development to those with high leadership potential, emerging leaders, or those who seek to develop in their existing leadership role.

Emotional Intelligence And How We Regulate Our Emotions: Skills, Exercises, and Strategies. 

If you’re looking to level up your emotional intelligence to be the best you can be, there are some exercises that you can work on today.

We’ve shortlisted some of our favourite quick wins here that should start to help you on your path to becoming more emotionally intelligent!  

Personal reflection – it all starts with self-awareness. What do you already know and what do you not know about yourself? Take a moment to sit down with yourself and ponder over what makes you tick. What are your triggers? Your joys? Your frustrations? Understanding your own emotions is like holding up a mirror to your heart. 

The more you know, the better you can handle yourself. A good way to do this is to start to identify your emotions as they arise. Pay attention to physical sensations, thoughts, and behavioural patterns associated with different emotions.

Embrace empathy – this is putting yourself in the shoes of another person. This is empathy and it’s the best buddy of emotional intelligence. When you truly listen to someone and try to understand what they’re feeling, you’re giving your empathy muscles a good workout and building stronger connections. 

Be kind to yourself – would you have any friends left if you spoke to them the way that you speak to yourself? Probably not. Having a balanced self-regard is crucial to emotional intelligence, the self-belief to make things happen and the faith in yourself to see things through. Challenge and reframe negative thought patterns that fuel intense emotions. Replace negative self-talk with more positive and balanced perspectives. 

Another great tool that we encourage is journaling. This practice can help you process emotions and gain insights into your emotional patterns. Pay attention to all the things you’re grateful for, too. 

Stay cool under pressure – exercise your impulse control by trying not to let emotions be your trigger. Remind yourself that losing your cool won’t help anyone. Instead, aim for calm and collected. Take a second to pause and take a breath. Be aware of situations or events that trigger intense emotional responses. Understanding your triggers can help you prepare and respond more calmly.

Practise mindfulness techniques, such as deep breathing, meditation, or yoga, to stay present and grounded in the moment, reducing emotional reactivity. 

Engage in regular physical exercise as it releases endorphins, natural mood boosters that can help regulate emotions. 

Ensure you get enough sleep, maintain a balanced diet, and limit alcohol or substance use, as these can impact emotional regulation, or try some emotion-focused coping exercises. 

Engage in activities that help you express and process emotions, such as art, music, or writing.

Develop your emotional expression (how others see you) and your interpersonal skills. Building solid relationships is like building a house. You need communication, trust, and a dash of fun. 

Practise active listening – that means really tuning in when someone’s talking. And remember the power of nonverbal cues – smiles, nods, and eye contact can speak volumes. Learn to express your emotions assertively and respectfully. 

Effective communication can prevent emotional escalation.

Embrace feedback. If you’re truly invested in developing your emotional intelligence, then receiving feedback is gold for your EI journey. Whether it’s from a friend, a co-worker, or even a mentor, listen up. 

Understand stress. Stress becomes less stressful when we understand what triggers our tolerances. If your stress comes from lack of control, set healthy boundaries with others to protect your emotional well-being and prevent emotional overload. Also, think about ‘visioning’, imagine a calming and safe place when feeling stressed or overwhelmed to reduce anxiety and negative emotions.