Self-Awareness (Questions 1, 8, 11), People with high self-awareness are "aware of their moods as they have them." To increase self-awareness, learn about mindfulness. This involves focusing on the present moment – including how you're feeling. And keep a journal in which you write about and analyse the emotional situations you experience daily. You also need to understand your strengths and weaknesses to build self-awareness. Do a personal SWOT analysis, and ask for feedback from your boss, friends, and trusted colleagues to improve further.
Self-regulation (Questions 2, 4, 7) is about staying in control. To develop your skills in this area, learn to manage your emotions effectively. If you often get angry, note what triggers this feeling, and think about why this happens. Use techniques such as deep breathing to calm yourself down, and give yourself time to pause before responding to emails or requests so that you don't say something you'll regret later. You may also be affected by other negative feelings and emotions, such as anxiety and stress. So, do what you can to manage these feelings effectively. Accountability is another essential element of self-regulation. Take responsibility for your actions and behaviours, and make sure that these align with your values.
Motivation (Questions 6, 10, 12) Self-motivation is strongly affected by your emotions. Distracted by your feelings, you may struggle to see tasks through. Boost your motivation levels by developing, looking for, and celebrating small wins – simple jobs that give you a sense of achievement when you've completed them. Also, set yourself longer-term goals. When you decide what you want to achieve, you'll focus on what matters. This can be highly motivating, especially when you connect personal goals with career-related ones. Aligning your goals with your core values will enhance your motivation.
Empathy (Questions 3, 13, 15). Empathy is recognising other people's emotions and understanding their perspectives. Goleman calls this aspect of EI "the fundamental people skill." To develop empathy, start by simply thinking about other people's viewpoints. Imagine how they may feel, and use active listening skills to understand them fully when they express their emotions to you. Try not to interrupt or talk about your feelings during the conversation. Look at their body language, too: it can tell much about their emotions. If you watch and listen to others, you'll quickly become attuned to how they feel. (The Perceptual Positions technique can give you a particularly sharp insight into what others may think and feel.)
Social Skills (Questions 5.9.14) Even if you're not a natural "people person," it is possible to develop better social skills. Start by taking our quiz to see which communication skills you need to improve. Then, find out how to develop trust and rapport with people – this is essential to building relationships. Don’t shy away from negative situations, either. Learn how to deal with conflict and other difficult situations effectively. If you're uncomfortable with social problems, work on building self-confidence. Start slowly, then look for opportunities to practice your skills with bigger groups. For example, you could offer to attend conferences on behalf of your team.
