Unlocking Success: The Power of Emotional Intelligence
Overview
In today's fast-paced world, success is often attributed to intelligence, education, and experience. However, research shows that emotional intelligence (EQ) plays a pivotal role in determining who thrives and who struggles. This video emphasizes the importance of understanding and improving emotional intelligence to leverage one's skills and experiences effectively. For more insights on achieving success, check out How to Find Happiness and Success: Insights from Influential Thinkers.
Key Concepts
- Emotional Intelligence Defined: Emotional intelligence is the ability to recognize, understand, and manage our own emotions and the emotions of others. It is distinct from IQ and can be developed over time.
- The Four Skills of Emotional Intelligence:
- Self-Awareness: Recognizing and understanding your emotions and their impact on your thoughts and behavior.
- Self-Management: The ability to manage your emotions and reactions in various situations.
- Social Awareness: Understanding the emotions of others and responding appropriately.
- Relationship Management: The ability to build and maintain healthy relationships through effective communication and conflict resolution.
Strategies for Improvement
- Self-Awareness: Keep a journal to track your emotions and triggers. For more on personal development, see Unlocking Your Potential: The Power of Transcendent Awareness and Self-Discovery.
- Self-Management: Practice deep breathing and mindfulness to manage stress and emotional responses.
- Social Awareness: Observe body language and non-verbal cues in social interactions.
- Relationship Management: Foster open communication and actively seek feedback from others. To enhance your communication skills, consider Transform Your Life: Lessons from Robin Waite on Business Success and Productivity.
Conclusion
Emotional intelligence is a flexible skill that can be cultivated through practice and awareness. By focusing on developing these four key skills, individuals can enhance their personal and professional relationships, leading to greater success and fulfillment in life. For additional strategies on overcoming challenges, refer to Overcoming Distractions: The Key to Personal Success.
FAQs
-
What is emotional intelligence?
Emotional intelligence is the ability to recognize, understand, and manage our own emotions and the emotions of others. -
How does emotional intelligence differ from IQ?
Unlike IQ, which is fixed, emotional intelligence can be developed and improved over time. -
What are the four key skills of emotional intelligence?
The four skills are self-awareness, self-management, social awareness, and relationship management. -
Can emotional intelligence be learned?
Yes, emotional intelligence is a flexible skill that can be learned and improved through practice. -
Why is emotional intelligence important for success?
Emotional intelligence is crucial for effective communication, conflict resolution, and building strong relationships, all of which contribute to personal and professional success. -
How can I improve my emotional intelligence?
You can improve your emotional intelligence by practicing self-reflection, seeking feedback, and developing your social awareness skills. -
What role does emotional intelligence play in leadership?
Leaders with high emotional intelligence can inspire and motivate their teams, manage stress effectively, and navigate complex social dynamics.
forward not education not experience not knowledge or intellectual horsepower none of these serve as an adequate
predictor as to why one person succeeds and another doesn't there is something else going on that Society doesn't seem
to account for we see examples of this every day in our workplaces our homes our churches our schools and our
neighborhoods we observe supposedly brilliant and well educated people struggle While others with fewer obvious
skills or attributes flourish and we ask ourselves why the answer almost always has to do with this concept called
emotional intelligence and while it is harder to identify and measure than Ikea or experience and certainly defy cult to
capture on a resume its power cannot be denied and by now it's not exactly a secret
people have been talking about emotional intelligence for a while but somehow they haven't been able to harness its
power after all as a society we continue to focus most of ourself Improvement energy
in the pursuit of knowledge experience intelligence intelligence and education this would be fine if we could honestly
say we had a full understanding of our emotions not to mention the emotions of others and an understanding of how our
emotions influence our lives so fundamentally every day I think the reason for this gap between the
popularity of emotional intelligence as a concept and its application in society is twofold first people just don't
understand it they often mistake emotional intelligence for a form of Charisma or gregariousness second they
don't see it as something that can be improved either you have it or you don't and that's why this is such a helpful
book by understanding what emotional intelligence really is and how we can manage it in our lives we can begin to
leverage all of that intelligence education and experience we've been storing up for all these years
so whether you've been wondering about emotional intelligence for years or know nothing about it this book can
drastically change the way you think about success you might want to read it twice Patrick lynchione author of The
Five dysfunctions of a team president of the table group chapter one The Journey the warm
California Sun greeted Butch Connor as he stepped out of his truck and onto the Sands of Salmon Creek Beach it was the
first day of a long holiday weekend and a perfect morning to grab his board and head out for a surf most of the other
local Surfers had the same idea that morning and after 30 minutes or so Butch decided to leave the crowd behind us he
penetrated the water surface with long deep Strokes that propelled him away from the pack and over to a stretch of
beach where he could catch a few waves away from the crowd once Butch had paddled a good 40 yards away from the
other Surfers he sat up on his board and bobbed up and down and the rolling swells while he waited for a wave that
caught his fancy beautiful teal wave began to Crest as it approached the shoreline and as Butch
laid down on his board to Catch the Wave a loud Splash behind him stole his attention
Butch glanced over his right shoulder and froze in horror at the sight of a 14-inch gray dorsal fin cutting through
the water toward him Butch's muscles locked up and he lay there in a panic gasping for air
he became hyper focused on his surroundings he could hear his heart pounding as he watched the sun
glistening on the fiance moist surface the approaching wave stood tall to reveal Butch's worst nightmare in the
shimmering translucent surface a massive great white shark that stretched 14 feet from nose to tail Paralyzed by the fear
coursing through his veins Butch let the wave roll past and with it a speedy ride to the safety of the shoreline it was
just the shark in him now it swam in a semi-circle and approached him head ah the shark drifted in slowly along his
left side and he was too transfixed by the proximity of the massive fish to notice his left leg dangling perilously
off his surfboard in The Frigid saltwater it's as big around as my Volkswagen Butch thought as the dorsal
fin approached he felt the approaching waves Stand Tall to reveal Butch's worst nightmare in the shimmering translucent
surface a massive great white shark that stretched 14 feet from nose to tail sudden urge to reach out and touch the
shark it's gonna kill me anyway why shouldn't I touch it the shark didn't give him a chance
the shark with a massive Chomp of its jaws thrust its head upward from underneath Butch's leg Butch's leg
stayed on top of the shark's Rising boulder-sized head and out of its cavernous mouth and he fell off the
opposite side of his surfboard into the murky walk Butch splashing into the water sent the shark into a
frenzy the shark waved its head about maniacally while snapping its jaws open and shut the great white struck nothing
it blasted water in all directions as it thrashed about the irony of floating alongside a three
thousand pound killing machine without so much as a scratch was not lost on Butch neither was the grave reality that
this apex predator was unlikely to miss again thoughts of escape and survival flooded Butch's mind as quickly and
completely as Terror had in the moments prior the Sharks stopped snapping and swam around Butch in tight circles
instead of climbing back on a surfboard Butch floated on his belly with his arms draped over the board he rotated the
surfboard as the shark circled using the surfboard as a makeshift barrier between himself and the man-eater Butch's fear
morphed into anger as he waited for the Beast to strike the shark came at him again and Butch decided it was time to
put up a fight he aimed a sharp pointed nose of his surfboard at the shark as it approached when it raised its head out
of the water to bite Butch jammed the nose of the board into the shark slotted gills this blow sent the shark into
another bout of nervous thrashing Butch climbed atop his board and yelled shark at the pack of surfers down the
beach Butch's warning in the sight of the turbulent cauldron of white water around him sent the Surfers Racing for
dry land Butch also paddled towards safety but the Sharks stopped him dead in his tracks after just a few Strokes
it surfaced in his path to the Shoreline and then began circling him once more Butch came to the dire conclusion that
his evasive tactics were merely delaying the inevitable and a paralyzing fear took hold of him yet again Butch lay
there trembling on his surfboard while the shark Circle he mustered the will to keep the tip of his board pointed in the
shark's Direction but he was too terror-stricken to get back in the water and use his board as a barrier Butch's
thoughts raced between Terror and sadness he wondered what his three children were going to do without him
and how long his girlfriend would take to move on with her life he wanted to live he wanted to live he wanted to
escape this monster and he needed to calm down if that was ever going to happen Butch convinced himself that the
shark could sense his fear like a rabid dog he decided that he must get hold of himself because it was his fear that was
motivating the shark to strike to Butch's surprise his body listened the trembling subsided and the blood
returned to his arms and legs he felt strong he was ready to paddle and paddle Butch did straight for the shoreline
a healthy rip current ensured that his journey to shore was a nerve rattling 5e minutes of paddling like Matt with the
sense that the shark was somewhere behind him and could strike at any moment
when Butch made it to the beach an awestruck group of surfers and other beachgoers were waiting for him the
Surfers thanked him profusely for the warning and patted him on the back for Butch Connor standing on dry land
had never felt so good when reason and feeling Collide Butch and the Great White weren't fighting the only battle
in the water that morning the water that morning deep inside Butch's brain his reasons
struggled for control of his behavior against an onslaught of intense emotions the bulk of the time his feelings won
out which was mostly to his detriment paralyzing fear but at times a benefit the anger fueled jab of his surfboard
with great effort Butch was able to calm himself down and realizing the shark wasn't going away make the risky paddle
for sure that saved his life though most of us will never have to tussle with a great white shark our brains battle it
out like butchers every single day the daily challenge of dealing effectively with emotions is critical to The Human
Condition because our brains are hardwired to give emotions the upper hand here's how it works everything you
see smell hear taste and touch travels through your body in the form of electric signals these signals pass from
cell to cell until they reach their ultimate destination your brain they enter your brain at the base near the
spinal cord but must travel to your frontal lobe behind your forehead before reaching the place where rational
logical thinking takes place the trouble is they pass through your limbic system along the way the place where emotions
are produced this journey ensures you experience things emotionally before your reason can kick into gear the
rationale area of your brain the front of your brain can't stop the emotion felt by your limbic system but the two
areas do influence each other and maintain constant communication the communication between your emotional and
rational brains is the physical source of emotional intelligence when emotional intelligence was fire-s discovered it
served as the missing link in a peculiar finding people with the highest levels of intelligence IQ outperform those with
average IQ just 20 percent of the time while people with average IQs outperform those with high Ike 70 the physical
pathway for emotional intelligence starts in the brain at the spinal cord your primary senses enter here and must
travel to the front of your brain before you can think rationally about your experience
but first they travel through the limbic system the place where emotions are experienced emotional intelligence
requires effective communication between the rational and emotional centers of the brain percent of the time this
anomaly through a massive wrench into what many people had always assumed was the source of success IQ scientists
realize there must be another variable that explains success above and beyond one's IQ and years of research and
countless studies pointed to emotional intelligence uq as the critical factor a Time Magazine cover in hours of
Television coverage introduced Millions to EK and once people were exposed to it they wanted to know more they wanted to
know how Eck worked and who had it most importantly people wanted to know if they had it books emerged to scratch
this itch including our own the emotional intelligence QuickBook released in 2004 the QuickBook was
unique and still is because each copy contained a passcode that let the reader go online and take the world's most
popular EQ test the emotional intelligence appraisal re the book satisfied reader's curiosity by teaching
the ins and outs of eeksian thanks to the test providing a new self-perspective that wasn't available
anywhere else people with the highest levels of intelligence IQ outperform those with
average I Keys just 20 at the time while people with average IQ outperform those with high IQ 70s of the time
the emotional intelligence QuickBook hit home it was an instant bestseller that has been translated into 23 languages
and is now available in more than 150 countries but times have changed the emotional intelligence field is on the
Steep incline of a new wave of understanding how people can improve their EQ and make lasting gains that
have a profoundly positive impact upon their lives just as knowing your e-score was
reserved for the privileged few before the publication of the emotional intelligence QuickBook learning how to
increase your ECU something that happens only in isolated circles our company trains hundreds of people
each week to increase their eKEY but even at T is Pace it would take 3840 years to hit every adult in the U.S
we realize that we've unwittingly been holding important information back we believe everyone should have the
opportunity to increase his or her eek and have created this book to make it possible your journey emotional
intelligence 2.0 has one purpose increasing your EQ these pages will take you far beyond knowing what eiki is and
how you score you'll Discover Time tested strategies that you can begin using today to take your EK to new
heights as you transform yourself and bring new skills into your life you'll reap all of the benefits that this
incredible human ability has to offer the 66 strategies in this book are the result of many years of careful testing
with people just like you these strategies provide the specifics of what you need to say do and think to increase
your EQ to glean everything they have to offer you need to know where to focus your attention the first major step in
your journey to a higher eek is to go online and take the new edition of the emotional intelligence appraisal R test
taking the test now provides a baseline against which you can gauge your improvement as you read on and learn
measuring your eek takes your learning Beyond a conceptual or motivational exercise your score profile uncovers the
Eek skills you need to improve the most and it pinpoints the individual strategies from this book that will get
you there this feature is new to 2.0 and it takes the guesswork out of choosing the strategies that will increase your
EK the most the value of measuring your EQ now is akin to learning the waltz with an actual partner if I tell you how
the Dance Works you're likely to learn something and may even get the urge to try it yourself if as I show you how to
do the waltz you practice each step with a partner your chances of remembering them later on the dance fell or go up
exponentially the E key profile you receive from taking the emotional intelligence
appraisal R is your dance partner in developing these skills it will remind you where to step With Every Beat of the
Music your online report includes a goal tracking system that summarizes the skills you are working on and provides
automatic reminders to help you stay focused EO learning activities bring EK to life
via clips from Hollywood movies television and real world events you will also learn how your scores compare
to other peoples you will see what percentage of the population you scored higher than and how your scores compare
to those of specific groups with which you share certain characteristics you can ask your report to contrast your
scores with others based on gender age region of the world job type and job title for example you might discover how
you compare to other women in their 40s who hold a marketing manager title at a company in North America
in addition to receiving the most accurate scores possible taking the emotional intelligence appraisal R now
lets you see how much your eke scores increase with time you can take the test twice you can take the test twice and
now and again after you've had enough time to practice and adopt the strategies from this book after you
complete the test a second time your updated feedback report will display your scores side by side and offer
insights into how you've changed and what your next step should be to keep your you keep working for you the orange
insert at the back of this book contains instructions for going online to access the emotional intelligence appraisal or
as well as the unique passcode that you'll need to access the test emotions can help you and they can hurt
you but you have no say in the matter until you understand them we invite you to begin your journey now because we
know that emotional Mastery and understanding can become realities for you chapter 2 the big picture before you
take a closer look at each of the four eke skills in the next chapter there are some important things you need to know
about eke as a whole over the last decade we've tested more than 500 000 people to explore the role
emotions play in daily living we've learned how people see themselves versus what others see and we've observed how
various choices affect personal and professional success despite the growing focus on eek a
global deficit in understanding and managing emotions remains only 36 percent of the people we tested are able
to accurately identify their emotions as they happen this means that two-thirds of us are
typically controlled by our emotions and are not yet skilled at spotting them and using them to our binify tea emotional
awareness and understanding are not taught in school we enter the workforce knowing how to read write and report on
bodies of knowledge but too often we lack the skills to manage our emotions In the Heat of the challenging problems
that we Face good decisions require far more than factual knowledge they are made using self-knowledge and emotional
Mastery when they're needed most considering the range of emotions people Express it's no wonder they can get the
better of us we have so many words to describe the feelings that surface in life yet all emotions are derivations of
five E core feelings happiness sadness anger fear and shame As you move through your daily routine
whether you're working spending time with family or friends eating exercising relaxing or even sleeping you are
subject to a constant stream of emotions it is so easy to forget that we have emotional reactions to almost everything
that happens in our lives whether we notice them or not the complexity of these emotions is revealed in their
varying forms of intensity only 36 percent of the people we tested are able to accurately identify their emotions as
they happen triggers and emotional hijackings while Butch Connor was being attacked by a great white shark he
experienced several emotional hijackings moments when his emotions controlled his behavior and he reacted without thinking
typically the more intense your emotions are the greater the likelihood that they will dictate your actions matters of
life or death such as being attacked by a massive Beast are certain to induce a temporary emotional hijack in Butch's
case emotional hijackings left him Paralyzed by fear but even in the presence of a man eater Butch was able
to use his thoughts to Take Back Control from his emotions Butch reasoned with himself until the
paralysis subsided and he was calm enough to complete the paddle to shore Butch's thoughts didn't make his
feelings of fear and Terror disappear but they did keep his emotions from hijacking his behavior since our brains
are wired to make us emotional creatures your first reaction to an event is always going to be an emotional one you
have no control over this part of the process you do control the thoughts that follow an emotion and you have a great
deal of say in how you react to an emotion as long as you are aware of it some experiences produce emotions that
you are easily aware of other times emotions may seem non-existent when something generates a prolonged
emotional reaction in you it's called a trigger event your reaction to your triggers is shaped by your personal
history which includes your experience with similar situations as your eek skills grow you'll learn to
spot your triggers and practice productive ways of responding that will become habitual
sizing up the whole person's emotional intelligence is your ability to recognize and understand emotions in
yourself and others and your ability to use this awareness to manage your behavior and relationship
emotional intelligence is the something in each of us that is a bit intangible it affects how we manage Behavior
navigate social complexities and make personal decisions that achieve positive results
emotional intelligence Taps into a fundamental element of human behavior that is distinct from your intellect
there is no known connection between IQ and you you simply can't predict EQ based on how smart someone is cognitive
intelligence or IQ is not flexible your I key short of a traumatic event such as a brain injury is fixed from birth you
don't get smarter by learning new facts or information intelligence is your ability to learn and it's the same at
age 15 as it is it is at age 50. Eco on the other hand is a flexible skill that can be learned while it is true that
some people are naturally more emotionally intelligent than others a high e can be developed even if you
aren't born with it personality is the final piece in the puzzle it's the stable style that defines each
of us your personality is a result of your preferences such as your inclination to introversion or
extroversion however like IQ personality can't be used to predict emotional intelligence also like IQ personality is
stable over a lifetime personality traits appear early in life and they don't go away people often assume that
certain traits for example extroversion are associated with a higher eek but those who prefer to be with other people
are no more emotionally intelligent than people who prefer to be alone you can use your personality to assist
in developing your EK but the latter isn't dependent on the former EK is a flexible skill while personality does
not change IQ and personality assessed together are the best way to get a picture of the whole person
when you measure all three in a single individual they don't overlap much instead each covers unique ground that
helps to explain what makes a person tick the impact of ecow much of an impact is EU how much of an impact does
eek you have on your professional success the short answer is a lot it's a powerful way IQ personality and eke's
distinct qualities we all possess together they determine how we think and act it is impossible to predict one
based on another people may be intelligent but not emotionally intelligent and people of
all types of personalities can be high in EQ and uneq of the three EKU is the only quality that is flexible and able
to change to focus your energy in One Direction with a tremendous result we've tested EQ alongside 33 other important
workplace behaviors and found that it subsumes the majority of them including time management decision making and
communication your EK is the foundation for a host of critical skills it impacts most everything you say and do each day
EK is so critical to success that an eek is so critical to success that it accounts for fifty eight percent of
performance in all types of jobs EK is the foundation for a host of critical skills a little effort spent on
increasing your EC tends to have a wide-ranging positive impact on your life accounts for 58 of performance in
all types of jobs it's the single biggest predictor of performance in the workplace and the strongest driver of
leadership and personal excellence no matter whether people measure high or low neck they can work to improve it and
those who score low can actually catch up to their co-workers research conducted at the business school at the
University of Queensland in Australia discovered that people who are low in EQ and job performance can match their
colleagues who excel in both solely by working to improve their crew of all the people we've studied at work we have
found that ninety percent of high performers are also high in equal on the flip side just 20 percent of low
performers are high in the EK you can be a high performer without eek but the chances are slim people who develop
their ekan to be successful on the job because the two go hand in hand naturally people with high aches make
more money an average of 29 000 more per year than people with low E the link between Eakin earnings is so direct that
every Point increases the link between Eco and earnings is so direct that every Point increase in ecad's thirteen
hundred dollars to an annual salary in ecads thirteen hundred dollars to an annual salary these findings hold true
for people in all Industries at all levels in every region of the world we haven't yet been able to find a job in
which performance and pay aren't tied closely to in order to be successful and fulfilled
nowadays you must learn to maximize your EQ skills for those who employ a unique blend of reason and feeling achieve the
greatest result the remainder of this book will show you how to make this happen chapter 3 what
emotional intelligence looks like understanding the four skills to truly improve your ability in the four
emotional intelligence skills you need to better understand each skill and what it looks like in action the four
emotional intelligence skills pair up under two primary competencies personal competence and social competence and
social competence personal competence is made up of your self-awareness and self-management
skills which focus more on you individually than on your interactions with other people personal competence is
your ability to stay aware of your emotions and manage your behavior and tendencies social competence is made up
of your to truly improve your ability in the four emotional intelligence skills you need to better understand each skill
and what it looks like in action social awareness and relationship management skills social competence is your ability
to understand other people's moods behavior and motives in order to improve the quality of your relationships
self awareness self awareness is your ability to accurately perceive your own emotions in the moment and understand
your Tendencies across situations self-awareness includes staying on top of your typical reactions to specific
events challenges and people a keen understanding of your Tendencies is important it helps you quickly make
sense of your emotions uh the four skills that together make up emotional intelligence the top two skills
self-awareness and self-management are more about you the bottom two skills social awareness and relationship
management are more about how you are with other people High degree of self awareness requires a
willingness to tolerate the discomfort of focusing on feelings that may be negative the only way to genuinely
understand your emotions is to spend enough time thinking through them to figure out where they come from and why
they are there emotions always serve a purpose because they are reactions to your life experience emotions always
come from somewhere many times emotions seem to arise out of thin air and it's important to understand why something
gets a reaction out of you people who do this can cut to the core of a feeling quickly situations that create strong
emotions will always require more thought and these prolonged periods of self-reflection often keep you from
doing something that you'll regret self-awareness is not about discovering deep dark secrets or unconscious
motivations but rather it comes from developing a straightforward and honest understanding of what makes you tick
people high in self-awareness are remarkably clear in their understanding of what they do well what motivates and
satisfies them and which people and situations push their buttons the surprising thing about self-awareness is
that just thinking about it helps you improve the skill even though much of your focus initially tends to be on what
you do wrong having self-awareness means you aren't afraid of your emotional mistake
they tell you what you should be doing differently and provide the steady stream of information you need to
understand as your life unfolds self-awareness is a foundational skill when you have it self-awareness makes
the other emotional intelligence skills much easier to you as self-awareness increases people's
satisfaction with life defined as their ability to reach their goals at work and at home skyrockets
self-awareness is so important for job performance that 83 percent of people high in self awareness are top
performers and just two percent of bottom performers are high in self awareness
why is this so when you are self aware you are far more likely to pursue the right opportunities put your strengths
to work and perhaps most importantly keep your emotions from holding you back the need for self awareness has never
been greater Guided by the mistaken notion that psychology deals exclusively with pathology we assume that the only
time to learn about ourselves is in the face of Crisis we tend to embrace those things with which we're comfortable and
put the blinders on the moment something makes us uncomfortable but it's really the whole picture that serves us
the more we understand the Beauty and the blemishes the better we are able to achieve our full potential what
self-awareness looks like Dave T regional service manager self-awareness score 95 Multiplied on what people who
work with him say Dave has clear long-term goals and he doesn't make sacrifices for short-term gains Dave is
an up front kind of guy who doesn't play mind games with people I have witnessed this at company
meetings and in meetings with customers the best example I can provide for Dave is his move to our company I'm sure
there was an intense desire to make changes within the local team right out of the gate but Dave took Extra Care to
diagnose the situation the team and the customer prior to offering suggestions or mandates for chain
in short Dave manages his emotions they don't manage him I've seen him accept difficult business news with a brief
frown and then he quickly moves beyond that and partners with his team to find solutions to improve the situation
multiply on scores are on the one to 100 point scale from the emotional intelligence appraisal scores and
co-worker comments are from actual people though names and other identifying information have been
altered Maria M human resources manager self-awareness scores 90 what people who work with her say in every situation
that I have been involved with good or bad Maria has always remained calm cool and collected even at times when I know
she must have felt frustrated or angry Maria is really honest about what she is feeling without
getting bent out of shape about it when faced with a difficult situation she knows how to be firm and still kind at
the same time she's open and authentic at all times and it is so meaningful to everyone that she interacts with
I would suggest that Maria not change however she can get a bit tougher sooner in some cases she's aware of this and
watches to ensure that she does not let kindness get in the way during challenging situations with employees
Maria is very aware of her tone and makes an effort to keep the conversation appropriate people here trust her what a
lack of self awareness looks like Tina J marketing manager self awareness score 69 what people who work with her say on
occasion Tina stress and sense of urgency are projected to pushed onto other people
it would be good for her to better understand how her behavior affects others work and emotional stress also
she sometimes comes across as defensive or aggressive so for her to be more aware of her tone and language would be
helpful when things are going well for Tina her emotional intelligence skills are stronger she needs to learn to read
herself and recognize her triggers so that she can respond more effectively when triggered she needs to become aware
of how she is perceived she can come across as being very demanding but I don't believe she means to Giles B
operations director self awareness score 67 what people who work with him say Giles is very much in his own little
world he obviously does care about his co-workers but he doesn't seem to know
where to draw a line his personality can be overwhelming but he doesn't notice when the other person is feeling annoyed
frustrated or overwhelmed by him when working with customers he is very good at talking about the products and
services we offer on group projects sometimes he gets so focused on the outcome the process is
missed if he were to take a moment and let all the emotions settle then take a look at the options to reach the desired
outcome things would go more smoothly Giles is passionate about what he does sometimes that passion gets in the way
he might not notice that I'm busy with something else before he jumps in and starts talking to me when he is excited
he talks over you and it is hard to get a word in edgewise he doesn't mean to he just is excited about what he does
self-management self management is what happens when you act or do not act it is dependent on yourself awareness and is
the second major part of personal competence self management is your ability to use your awareness of your
awareness of you emotions to stay flexible and direct your behavior positively this means managing your
emotional reactions to situations and people some emotions create a paralyzing fear
that makes your thinking so cloudy that the best course of action is nowhere to be found assuming that there's something
you should be doing in these cases self-management is revealed by your ability to tolerate the
uncertainty as you explore your emotions and options once you understand and build comfort with what you are feeling
the best course of action will show itself self management is more than resisting explosive or problematic
Behavior the biggest challenge that people face is managing their Tendencies over time and applying their skills in a
variety of situations obvious and momentary opportunities for self-control I.E I'm so mad at that darn
dog are the easiest to spot and manage Real Results come from putting your momentary needs on hold to pursue larger
more important goals the realization of such goals is often delayed meaning that your commitment to
self-management will be tested over and over again those who manage themselves the best are able to see things through
without cracking success comes to those who can put their needs on hold and continually manage their Tendencies Real
Results come from putting your momentary needs on hold to pursue larger more important goals what self-management
looks like Lane L healthcare administrator self management score 93 what people who work
with her say Lane is the epitome of patience and understanding during heated emotionally charged meetings others
around her become fully embroiled in the discussions and lengths actively listens and responds with knowledge and wisdom I
have seen first hand how well she deals with difficult situations IA termination of an employee Lane is sensitive yet
direct and to the point she listens patiently and sets a high standard of conduct Lane is great one on one she
communicates well and thinks on her feet her reaction to the crisis is excellent her ability to separate emotion from
logic makes her a good tactical manager I wish there were many more of her yes she am computer programmer self
management score 91 what people who work with him say yesh handle stressful and confrontational situations very well no
matter how harshly project managers pens Hammer yeshu he never loses his cool this gives him a lot of credibility with
the EMS he's also able to work with other people whose working style he isn't a fan of I know going back and
forth with them can be frustrating sometimes but yes she never loses his patience I've seen yeshi in an extremely
frustrating situation where he couldn't get something done because other people didn't do their jobs he dealt with it
politely and professionally he was able to explain the procedure again in order to achieve the best possible solution
even though he was upset I have never heard yeshi speak negatively about someone who has a different opinion or
idea a lot of talking behind people's backs happens around here and he doesn't give in to the Temptation even when he
feels strongly about an issue what a lack of self-management looks like Jason L formation technology consultant self
management score 59 what people who work with him say in stressful situations or when something goes wrong Jason
sometimes responds too quickly sharply or disjointedly I wish Jason would take some time to cool off and slow down
before responding he's so emotional I have seen his co-workers respond in disbelief to the manner in which he
communicated with them Jason means well but can panic when he is stressed his reactions trickle onto his teammates
Jason should be more aware of his verbal outbursts and how they affect both clients and co-workers
he is not mean-spirited he cares a great deal about others but these verbal miscues are just that outbursts that
need to be thought out before expressed these happen more when he is stressed as the old commercial says he shouldn't let
them see him sweat so much Jason lets his emotions rule his behavior sometimes he acts or speaks hurriedly I wish he
would be a bit more patient and give the situation an opportunity to work itself out before reacting
many times these situations resolve themselves or aren't quite as urgent as he perceives but before you know it he's
heightened the intensity with a flurry of messages Regional sales director self management
score 61 what people who work with her say may needs to not be so honest her staff don't need to know about all of
the bull that goes down at corporate if certain things upset her she needs to learn to keep them to herself when she
is unhappy if she is unhappy it sets the tone for our team may tends to radiate stress in certain situations and as a
leader it impacts her team negatively by creating stress and negativity rather than defusing them me has a hard time
congratulating staff for their accomplishments and it comes across as jealousy
it feels like I'm in competition with her rather than feeling like she wants me to succeed I think me is a great
sales professional and she treats clients well I wish she would give her employees the same treatment mine needs
to be proactive instead of reactive instead of reactive in times of Crisis she shouldn't reveal to everyone how
stressed she is she's so focused and driven to personally succeed that perhaps she takes on too much herself
she has a demanding workload managing the West Coast team but she needs to hold her emotions back when people vent
about their own problems in meetings social awareness as the first component of social competence social awareness is
a foundational skill social awareness is your ability to accurately pick up on emotions in other
people and understand what is really going on with them this often means perceiving what other people are
thinking and feeling even if you do not feel the same way it's easy to get caught up in your own emotions and
forget to consider the perspective of the other party social awareness ensures you stay focused and absorb critical
information listening and observing are the most important elements of social awareness
to listen well and observe what's going on around us we have to stop doing many things we like to do we have to stop
talking stop the monologue that may be running through our minds stop anticipating the point the other
person is about to make and stop thinking ahead to what we're going to say next it takes practice to really
watch people as you interact with them and get a good sense of what they're thinking and feeling at times you'll
feel like an anthropologist anthropologists make their living watching others in their natural state
without letting their own thoughts and feelings disturb the observation this is social awareness in its purest
form the difference is you won't be 100 yards away watching events unfold through a
pair of binoculars to be socially aware you have to spot and understand people's emotions while you're right there in the
middle of it uh contributing yet astutely aware member of the interaction what social awareness looks like Alfonso
J pharmaceutical sales manager social awareness score 96 what people who work with him say Alfonso has a rare talent
to be able to read the emotions of others very well he adjusts to different situations and manages to build
relationships with almost anyone good examples are dinners meetings and ride alongs with reps Alfonso does
an excellent job relating to the frustrations reps have with other departments within our company he is
always looking out for his reps and has the ability to put himself in the rep shoes and ask himself what is wrong with
the situation people become very loyal to Alfonso Alfonso recognizes emotions very effectively when it comes to the
end of month numbers and end of year numbers with his reps getting the most out of his team he was great at building
relationships with the surgeons at the dinner table because he could read how to lead the conversation without them
feeling like they were being controlled Maya s organizational development executive social awareness score 90 to
what people who work with her say Maya has an uncanny ability to spot and address the elephant in the room she
does a good job acknowledging other people's feelings when communicating difficult news she reflects how others
are feeling and adapts her communication style to help reach a resolution she gets to know people on a personal
level so she can better understand their perspectives and work well with them Maya is great and executive team
meetings where she respectfully listens to her peers and then offers her opinion she has a sincere interest in
understanding people and offers them valuable insights based on what they're saying or doing she is a good team
Builder who strengthens bonds within the team Maya is the most effective active listener I have ever seen
she is skilled at communicating the context for her comments with the goal of ensuring understanding she is
respectful toward others while being able to establish her Authority Maya motivates and inspires people she can
uplift people and put them at ease what a lack of social awareness looks like Craig C attorney social awareness scores
55 what people who work with him say Craig needs to allow others to feel good about their ideas even when he has a
better plan he also needs to be more patient and allow them to have equally effective plan
that are just different from his plan I would like him to seek to understand what people are feeling and thinking and
notice what evidence there is regarding situations before speaking his opinion or offering Solutions
Craig needs to listen better he needs to pay attention to what is being said rather than thinking about what he wants
to say it is usually apparent in the body language that he is not listening which puts people off
I also wish that he would be more accurate when representing other people's ideas Craig is not one to
socialize he is so focused on work and sometimes comes across as not interested in what's going on with a person on that
particular day when he has new ideas or ideas from his former firm he has a hard time
explaining to them so the staff will accept them Craig should learn to listen to others with his ears and with his
heart he seems to have a hardening of his positions and it makes him unwilling to accept other people's viewpoints or
includes their input in his decisions Rachel m e e project manager social awareness scores 62 what people who work
with her say Rachel misses the non-technical currents in meetings the mood and evolution of opinions are lost
on her Rachel needs to learn to absorb The non-technical Human Side of meetings and become a student of people and
their feelings Rachel gets singularly focused on a particular issue and does not see the forest for the trees this
can get frustrating for those of us around her she is typically oblivious to our reactions she is typically oblivious
to our reactions she should check with everyone around the table to calibrate where their head is at before getting
enmeshed in the details of her project she would be better served by Framing the topic in large chunks rather than
taking everyone through the details straight away Rachel can sometimes get so caught up in her own thoughts during
meetings in one on one conversation that she is not really listening to either the explicit or implicit dialogue going
on this makes her less effective because she is not actively participating in the ongoing conversation and misses
opportunities to influence the direction Rachel needs to work on considering issues from the other person's agenda or
point of view so that she can more effectively influence or at least directly address their perspective it
will also help her to work on making her conversations as concise and targeted as possible
people can lose interest or get confused during long explanations or when they're unclear about the message relationship
management though relationship management is the second component of social competence this skill often Taps
into your abilities in the first three emotional intelligence skills
self-awareness self-management and social awareness relationship management is your ability
to use your awareness of your own emotions and those of others to manage interactions successfully this ensures
clear communication and effective handling of conflict relationship management is also the bond
you build with others over time people who manage relationships well are able to see the benefit of connecting with
many different people even those they are not fond of solid relationships are something that should be sought and
cherished they are the result of how you understand people how you treat them and the history you share the weaker the
connection you have with someone the harder it is to get your point across if you want people to listen you have to
practice relationship management and seek benefits from every relationship especially the challenging ones the
difference between an interaction and a relationship is a matter of frequency it's a product of the quality depth and
time you spend interacting with another person relationship management poses the greatest challenge for most people
during times of stress when you consider that more than 70 percent of the people we've tested have difficulty handling
stress it's easy to see why building quality relationships poses a challenge some of the most challenging and
stressful situations people face are at work conflicts at work tend to Fester when people passively avoid problems
because people lack the skills needed to initiate a direct yet constructive conversation
conflicts at work tend to explode when people don't manage their anger or frustration and choose to take it out on
other people relationship management gives you the skills you need to avoid both scenarios and make the most out of
every interaction you have with another person what relationship management looks like
Gail C Chief Financial Officer relationship management scored 95 what people who work with her say Gail has an
innate ability to read people and their emotions and she uses what she learns to create a safe and inviting forum for
discussion there has never been a time that Gail's door was not open when I have needed her and she always manages
to maintain a pleasant and professional manner even when her workload is demanding people know that they can
count on Gail and what they say to her in confidence will be respected and not repeated
Gail is very sensitive to others and tries to make situations better when someone is upset she asks just enough
questions to get a handle on the situation and then is able to give concrete advice and help to the person
making them feel 100 better Gail makes you feel smart and confident when she delivers feedback even if
you've made a mistake she helps her staff improve and grow and she sets a good example for dealing with people
assertively and speaking up even during tough conversations Gail is concerned about maintaining good comfortable
relationships with all parties involved Gail finds out something about the other person's interests and inquires about it
when meeting even if it appears there is no Common Ground Gail has a firm handle on her own emotions and almost seems to
feel what you feel when she is talking with you which helps you feel like she relates to you and understands you
Aleister B physician relationship management score 93 what people who work with him say Alistar is a wonderfully
patient empathetic listener which is why his patients love him he tries very hard to be non-judgmental and gives people
the benefit of the doubt he is the same way with the nurses and technicians I've seen Alistair in
situations where his patients families were asking difficult questions and he was able to remain calm and answer
without alienating the family member asking the questions he listens carefully to what others say and never
shows if he is upset or bothered by it he responds kindly but with authority alistar's interaction skills are Supreme
in situations that I've witnessed him less than pleased with a specific outcome he has always expressed his
position with thoughtful insight about his expectations without anger or Outburst I describe him as direct yet
free from confrontation or sounding Out of Control he is also quick to praise the staff's efforts and success when
deserving he is good at seeing the overall picture and then Counseling in a compassionate and realistic manner I
have never left Alistar feeling anything less than 110. he knows when to approach an issue sensitively and knows when to
give praise and encouragement Aleister knows his colleagues very well and this enables him to handle conflict flicked
in a calm and positive manner he's respected for collecting feedback before drawing conclusions he tries to find the
best way to communicate with others even when there's an atmosphere of resistance confusion or outright conflict his
ability to empathize with others is outstanding and it creates positive strong relationships what a lack of
relationship management looks like Dave M sales manager relationship management score 66 what people who work with him
say if Dave doesn't see I Tay yai with someone he makes it apparent that it's not worth
developing the relationship I wish that he would still dedicate the time and resources necessary to make a win for
the territory when he feels that a certain person he is working with may not be in an alleys but someone not to
be trusted he will be very clear about his opinion about that person this has a ripple effect on the people he tells and
it erodes camaraderie Dave is usually effective when he gets to know people better and trusts that they are not a
threat but he'll have to get over this if he wants to keep climbing the ladder Dave can get over they're cited when
meeting new people and this can be a good trait but some people don't respond to his
enthusiasm and they pull back from him it makes it hard for them to connect with him I would like to see Dave work
on unifying his team and dispel the feeling that some decisions are made based on his personal opinion or bias
too often people feel as if they've had their professional opinion ignored in spite of providing a solid foundation
for that opinion Dave always reacts to people rather than responding to them to have a strong opinion is fine but to
dismiss others thoughts is not he also needs to tailor his communication style to the person
his approach is nearly always very direct which can be difficult for some people to handle Natalie E.T floor
supervisor relationship management scores 69 what people who work with her say Natalie often minimizes a person's
point of view or experience she justifies bad situations by stating that it could always be worse you just
don't understand or you should just get over it she comes across as blunt and not empathetic particularly with her
subordinates I want her to be more genuine in her interactions with them and show a
general appreciation for others Natalie needs to stop finding faults in every situation it is tiring and demotivating
she needs to start recognizing people's achievements there is a stigma that exists that Natalie is tough difficult
to work for and unapproachable she may achieve results but at the expense of others I would like to see
Natalie avoid making judgmental or negative statements to her team or others when her statements add no value
helping people see what could be done different helps them develop but her continued negative feedback comes across
as her feeling the need to belittle people people no longer value her input and at times view it as her need to be
seen as Superior chapter 4 digging in my emotional intelligence action plan information travels between the rational
and emotional centers of your brain much as cars do on a city street when you practice each skills the traffic flows
smoothly in both directions increases in the traffic strengthen the connection between the rational and
emotional centers of your brain your eek is greatly affected by your ability to keep this road well travel
the more you think about what you are feeling and do something productive with that feeling the more developed this
pathway becomes some of us struggle along a two lane Country Road While others have built a five-lane super
highway whether the former or the latter best describes you there's always room to add Lanes plasticity is the term
neurologists use to describe the brain's ability to change your brain grows new connections much as your biceps matches
your biceps might swell if you started curling heavy weights several times a week the change is gradual and the
weight becomes easier and easier to live the longer you stick to your routine your brain can't swell like your biceps
since it's confined by your skull so instead the brain cells develop new connections to speed the efficiency of
thought without increasing its size as you apply the strategies from the remaining chapters to increase your eke
skills the billions of microscopic neurons lining the road between the rational and emotional centers of your
brain will Branch off Small Arms much like a tree branch to reach out to the other cell
a single cell can grow fifteen thousand connections with its neighbors this chain reaction of growth ensures the
pathway of thought responsible for the behavior grows strong making it easier to kick this new resource into action in
the future you'll have to practice the strategies repeatedly before they'll become your own it can require
tremendous effort to get a new Behavior going but once you train your brain it becomes a habit if you typically a
single cell can grow fifteen thousand connections with its neighbors this chain reaction of growth ensures the
pathway of thought responsible for the behavior grows strong making it easier to kick this new resource into action in
the future yell when you're feeling angry for example you have to learn to choose an alternative reaction
you must practice this new reaction many times before it will replace the urge to yell in the beginning doing something
other than yelling when you are angry will be extremely difficult but each time you succeed the new pathway is
strengthened eventually the urge to yell is so small that it's easy to ignore Studies have demonstrated a lasting
change in IQ more than six years after new skills were first adopted the emotional intelligence action plan that
follows will help you to focus your efforts more effectively as you explore and apply the Eek strategies in the
remaining chapters follow these steps to complete your emotional intelligence action plan one transfer your emotional
intelligence appraisal R scores onto part one my Journey Begins of your emotional intelligence action plan on
page 56 go ahead and write right on the pages of this book 2. pick an eek skill to work on the human mind can focus
effectively on one each skill at a time even the most ambitious people should trust that working diligently on a
single skill will take you fair your ability and other eek skills will piggyback on your effort your feedback
report from the emotional intelligence appraisal our test recommends a skill for you to start with
you may choose a skill on your own instead but we recommend you don't start with relationship management if you
scored lower than 75 in all four EQ skills three pick three strategies to begin using for your chosen skill your
feedback report from the emotional intelligence appraisal are recommends specific strategies from this book based
on an analysis of your score profile feel free to choose from these recommendations or choose different
strategies from the strategies chapter for your chosen skill 4. choose an eek Mentor find someone who
is gifted in your chosen eek skill and ask this person if he or she is willing to offer you feedback and guidance at
regular intervals during your journey be certain to set up a regular meeting time and write this person's name in your
action plan 5. keep the following in mind as you apply your chosen strategies a expect
success not Perfection when it comes to developing new eke skills Perfection means you aren't pushing yourself hard
enough you'll need to continue to catch yourself when your emotions get the best
of you if you want to keep improving B practice practice share quantity of practice is the real
secret to increasing your eat Skills Practice your ET strategies as often as you can in a variety of situations and
with all types of people C be patient when you work to improve your EK it will take a few months to realize a lasting
change most people see measurable enduring changes three to six months after they begin working on a skill six
measure your progress once you've made sufficient progress in the eke skill you selected for part one
of your action plan go online and take the emotional intelligence appraisal r-a-a-e-a-s second time complete part
two of the action plan my EK action plan part one my Journey Begins date completed list your scores from the
emotional intelligence appraisal or test below score overall EQ self-awareness
self-management social awareness relationship management pick one each skill and three strategies which of the
four core emotional intelligence skills will you work on first Circle your chosen skill in the image
below review the strategies for the Eek skill you selected and list up to three that you will practice below one two
three maik Mentor who do you know who is gifted in your chosen EQ skill and willing to provide feedback and advice
throughout your journey my e key Mentor is old new you score score change overall
eek self awareness self-management social awareness relationship management pick a new eke skill and three
strategies based on the results explained in your emotional intelligence appraisal R fed back report where will
you focus your skill development efforts going forward pick a new eke skill and circle it in the image below review the
strategies for the eke skill you selected and list up to three that you will practice below one my new eek
Mentor 2. who do you know who is gifted in your new chosen eek 3 skill and willing to provide feedback and advice
throughout your journey chapter 5 self-awareness strategies simply put to be self-aware is to know yourself as you
really are initially self-awareness can come across as a somewhat ambiguous concept there is no Finish Line where
someone is going to slap a medal on you and Dean you self aware in addition awareness of yourself is not just
knowing that you prefer oranges over apples or telling people that you are a morning person instead of a night owl
it's deeper than that Getting to Know Yourself inside and out is a continuous journey of peeling back the layers of
the onion and becoming more and more comfortable with what is in the middle the true essence of you
your hard-wired emotional reactions to anything come before you even have a chance to respond since it isn't
possible to leave your emotions out of the equation managing yourself and your relationships means you first need to be
aware of the full range of your feelings both positive and negative when you don't take time out to notice and
understand your emotions they have a strange way of resurfacing when you least expect or want them to it's their
way of trying to bring something important to your attention they will persist and the Damage will Mount until
you take notice facing the truth about who you are can at times be unsettling getting in touch with your emotions and
tendencies takes honesty and courage be patient and give yourself credit for even the smallest bits of forward
momentum as you start noticing things about yourself that you weren't previously aware of things you aren't
always going to like you are progressing the remainder of this chapter introduces you to 15 original strategies which were
designed to help you maximize your self-awareness to create positive changes in your life the strategies are
straightforward and packed full of insights and examples that will help yourself awareness grow self-awareness
strategies one quit treating your feelings as good or bad too observe the ripple effect from your emotions three
lean into your discomfort for feel your emotions physically five know who and what pushes your buttons six
watch yourself like a hawk seven keep a journal about your emotions eight don't be fooled by a bad mood nine don't be
fooled by a good mood either tin stop and ask yourself why you do the things you do 11. visit your values 12. check
yourself 13. spot your emotions in books movies and music 14 seek feedback 15. get to know yourself under stress one
quit treating your feelings as good or bad it's human nature to want to create two simple and easy piles of emotions
the good ones and the bad ones for instance most people would automatically classify guilt as bad you don't want to
feel it you might even beat yourself up about it and you do whatever you can to get rid of it
likewise we tend to let good emotions like excitement run wild we pump ourselves up and feed off the energy the
downfall of attaching such labels to your emotions is that judging your emotions keeps you from really
understanding what it is that you are feeling when you allow yourself to sit with
emotion and become fully aware of it you can understand what is causing it suspending Judgment of emotions allows
them to run their course and vanish passing judgment on whether you should or shouldn't be feeling what you're
feeling just heaps more suspending Judgment of emotions allows them to run their course and vanish
self-awareness strategies emotions on top of the pile and prevents the original feeling from running its course
so the next time you feel an emotion begin to build take notice of it immediately
refrain from putting it into the good or bad pile and remind yourself that the feeling is there to help you understand
something important to observe the ripple effect from your emotions consider for a moment what happens when
you drop a stone into water the Stone's Swift plummet pierces the water surface sending ripples in all
directions your outpourings of emotion are like stones that send ripples through the people in your life since
emotions are the primary drivers of your behavior it's important you understand the effect they have on other people
let's say a manager loses his cool and berates an employee in front of the rest of the team when the lashing happens it
may seem that the manager's Target is the only one whose feelings get bruised but the ripple effect from the manager's
explosion affects all who witnessed it as the rest of the team members wander back to their desks the others too feel
the manager's wrath they go back to work with a pit in their stomachs each one wondering when his or her turn will come
up the manager thinks his tirade was good for productivity because the rant scared
people straight but their self-awareness strategies fear soon settles into caution
to perform at their best the team members need to take risks stretch themselves beyond their comfort zone and
even make some mistakes along the way no one on the team wants to be the manager's next Target so the team
members play it safe and do only as they are told when the manager gets docked a year later for leading a team that fails
to take the initiative he wonders what's wrong with the team your emotions are powerful weapons and continuing to think
that their effects are instant and minimal will only do you a disservice the key to observing the Ripple effects
of your emotions is to watch closely how they impact other people immediately and then use that information as a guide for
how your emotions are bound to affect A Wider Circle long after you unleash the emotion to fully understand the Ripple
effects of your emotions you'll need to spend some time reflecting upon your behavior you'll also need to ask other
people how they are affected by your emotions the more you understand how your emotions Ripple outward the better
equipped you'll be to choose the type of ripples that you want to create three lean into your discomfort the biggest
obstacle to increasing yourself awareness is the tendency to avoid the discomfort that comes from seeing
yourself as you really are things you do not think about are off your radar for a reason they can sting when they surface
avoiding this pain creates problems because it is merely a short-term fix you'll never be able to manage yourself
effectively if you ignore what you need to do to change rather than avoiding a feeling your goal should be to move
toward the emotion into it and eventually through it this can be said for even mild emotional
discomfort such as boredom confusion or anticipation when you ignore or minimize an emotion no matter how small or
insignificant you miss the opportunity to do something productive with that feeling even worse rather than avoiding
a feeling your goal should be to move toward the emotion into it and eventually through it self-awareness
strategies ignoring your feelings does not make them go away it just helps them to surface again when you least expect
them to be effective in life we all need to discover our our own arrogance those things we don't bother to learn about
and dismiss is unimportant one person thinks apologies are for sissies so she never learns to recognize
when one is needed another person hates feeling down so he constantly distracts himself with meaningless activities and
never really feels content both people need to take the Bold step of Leaning into the feelings that will motivate
them to change otherwise they will continue down an unproductive unsatisfying path repeating
the same patterns over and over again after the first few times you lean into your discomfort you will quickly find
that the discomfort isn't so bad it doesn't ruin you and it reaps rewards the surprising thing about increasing
your self-awareness is that just thinking about it will help you change even though much of your focus will
initially be on the things you do wrong don't be afraid of your emotional mistakes they tell you what you should
be doing differently and provide the steady stream of information you need to understand yourself as life unfolds four
feel your emotions physically when you experience an emotion electric signals course through your brain and Trigger
physical Sensations in your body the physical Sensations can be as varied as your stomach muscles tightening your
heart rate increasing your breathing quickening or your mouth going dry because your mind and body are so
tightly connected one of the most effective ways to understand your emotions as they are happening is to
learn how to spot the physical changes that accompany your emotion to better understand the physical effects of your
emotions try closing your eyes the next time you have a few moments alone feel how fast or slow your heart is beating
notice the pace of your breathing determine how tense or relaxed the muscles are in your arms legs neck and
back now think of a couple of events from your life one positive and one negative
that generates strong emotions think through one of these events in enough detail that you can feel your emotions
stir take note of the physical self-awareness strategies changes that accompany the feelings do they make your
breathing or heart rate change do your muscles grow tense do you feel hotter or colder
repeat this process with the other event and take note of the physical differences in the emotions from the
positive and negative experiences closing your eyes and thinking of emotionally arousing events is simply
training for the real thing spotting the physical signs of your emotions on the LI in the beginning try not to think too
hard simply open your mind to noticing the sensations as you improve at this you'll find that
you're often physically aware of emotion long before you're mentally aware of it know who and what pushes five your
buttons we all have buttons peeves triggers whatever you want to call them that when pushed just irritate and irk
us until we want to scream perhaps you have a co-worker who lives her life as if she were constantly on
stage her entrance into meetings is dramatic and flaring and she feeds off the energy from everyone's attention and
uses that energy to take control of the room her voice is louder than most and her
contributions to the meetings are always long-winded novels as if she just loves to hear herself talk if your modus
operandi is more subtle or you really would like part of that stage yourself a person like that may really eat when you
go into a meeting with great ideas and a Readiness to just sit down and get straight to the point a drama queen who
is creating a stage in the boardroom is bound to flip your switches for frustration and rage even if you aren't
the type to blurt out impulsive self awareness strategies comments or otherwise go on the attack your body
language may give you away or you may find yourself on the drive home obsessing over your lingering
frustration knowing who pushes your buttons and how they do it is critical to developing the
ability to take control of these situations maintain your Poise and calm yourself down to use this strategy you
can't think about things generally you need to pinpoint the specific people and situations that trigger your emotions
your buttons are bound to get pushed by a wide range of people and things it could be certain people like drama
queens particular situations like feeling scared or caught off guard or conditions in the environment like noisy
offices having a clear understanding of who and what pushes your buttons makes these
people and situations a bit less difficult because they come as less of a surprise you can take your
self-awareness a big step further by discovering the source of your buttons that is why do these people and
situations irk you so much when other equally annoying people and situations don't bother you at all perhaps the
stage hog reminds you of your sister who got all the attention when you were younger you lived many years in her
Shadow vowing to never let it happen again now you sit beside her clone in every meet no wonder she's a trigger for
your emotions knowing why your buttons are what they're opening doors to managing your reactions to your triggers
for now your tasks are simple find the sources of your buttons and jot down a list knowing your buttons is
essential to using the self and relationship management strategies that come later in the book chapter six
self-awareness strategies watch yourself like a hawk Hawks have the distinct advantage of soaring hundreds of feet
above the ground looking down upon the Earth and seeing all that happens below them the creatures on the ground go
about their lives with narrow tunnel vision not even realizing that the hawk is soaring above them predicting their
every move wouldn't it be great to be the hawk looking down upon yourself in those sticky situations that tend to get
the better of you think of all the things you would be able to see and understand from above
your objectivity would allow you to step out from under the control of your emotions and know exactly what needed to
be done to create a positive outcome even though you're not a hawk you can still develop a more objective
understanding of your own behavior you can practice by taking notice of your emotions thoughts and behaviors right as
the situation unfolds in essence the goal is to slow yourself down and take in all that is in front of you allowing
your brain to process all available information before you act consider an example let's say you have a teenage son
who is more than two hours late for his Friday night curfew you're sitting in a living room chair in the dark waiting
for him to stroll through the door and offer another creative explanation for why he's late and wasn't answering his
phone the more you sit there thinking about your son's disregard for your Authority
and the hours of sleep he's just robbed you of the more your blood boils before long you've forgotten the real reason
you're so upset you're worried about his safety sure you want him to obey the rules but it's the thought of him out
there acting recklessly that's keeping you up watching yourself like a hawk in this situation requires taking advantage
of this Calm before the storm you know your anger is going to rumble to the surface the moment his weak excuses
Tumble from his mouth and you also know he's more likely to follow your rules if you can get him to see and feel your
concern this is the moment when you need to consider what this situation looks like
from above you realize your brooding is just Fanning the Flames of your anger you remember that he's a good kid whose
self-awareness strategy has been acting too much like a typical teenager lately you know your anger isn't going to make
him change it hasn't worked thus far the bigger picture now in Clear View you decide to explain the rationale for his
punishment and why you are so upset rather than just fly off the handle when he finally comes slithering into the
house knocking the lamp off the end table in the darkness you're grateful you can see the whole picture and not
just what's in front of you keep a journal about your emotions the biggest challenge to developing self-awareness
is objectivity it's hard to develop a perspective on your emotions and tendencies when every
day feels like a new mountain to climb with a journal you can record what events triggered strong emotions in you
and how you responded to them you should write about time spent at work and home nothing is off limits in just a month
you'll begin to see patterns in your emotions and you'll develop a better understanding of your Tendencies you'll
get a better idea of which emotions get you down which pick you up and which are the most difficult for you to tolerate
pay careful attention to the people and situations that push your buttons triggering strong emotions
describe the emotions you feel each day and don't forget to record the physical Sensations that accompany the emotions
the biggest challenge to developing self-awareness is objectivity self-awareness strategies in addition to
helping you see yourself more clearly writing down your emotions makes your Tendencies much easier to remember and
the journal serves as a great reference as you raise yourself awareness don't be fooled by a bad mood we all
succumb to them every now and then those down in the dumps moods where nothing seems to be going our way when you feel
this way your low mood puts a dark cloud over every thought feeling and experience you have
the tricky thing about your brain is that once a negative mood takes over you lose sight of what's good in your life
and suddenly you hate your job you're frustrated with family and friends you're dissatisfied with your
accomplishments and your optimism about the future goes out the window deep down you know that things aren't as
bad as they seem but your brain just won't hear it part of self-awareness is knowing what you're going through even
if you can't totally change it admit to yourself that your bad mood is hanging a cloud over everything you see
and remind yourself that your moods are not permanent your emotions change all the time and low moods will pass if you
allow them to when you're stuck in a down mood it's not a good time to make important decisions you'll have to
remain aware of the mood and understand it if you hope to keep it from leading you to make mistakes that will only pull
you down further not only is it okay to reflect upon recent events that may have brought on the mood but this is also a
good idea as long as you don't dwell on them for too long because often that's all it takes to get the mood to pass
don't be fooled by a good mood either bad moods and negative emotions are not the only ones that cause trouble a good
mood can deceive your thinking just as much as a bad one when you're feeling excited and really happy it's easy to do
something that you'll regret consider this familiar scenario your favorite store is having a once a year
sale with markdowns of up to 75. you rush into the store on the day of the sale and end up buying all sorts of
things that you've always wanted but can't really afford at least not all at once
the rush and exhilaration of your purchases carry you through the week as you show off the goods to your friends
and family and let them in on the fabulous deals you got when your credit card bill arrives at the end of the
month it's another story foolish spending is not the only mistake you can make while riding the high of a
great mood the excitement and energy you enjoy during a good mood paint a Rosy picture of all you encounter this leaves
you far more likely to make impulsive decisions that ignore the potential consequences of your actions stay aware
of your good moods and the foolish decisions these moods can lead to and you'll be able to enjoy feeling good
without any regret stop and ask yourself why you do the things you do emotions come when they
will not when you will them to your self-awareness will grow abundantly when you begin seeking out the source of your
feelings get in the habit of stopping to ask yourself why surprising emotions Rumble to the surface and what motivated
you to do something out of character emotions serve an important purpose they clue you into things that you'll never
understand if you don't take the time to ask yourself why most of the time it really is that easy but when you are
left to your own devices the days can just whiz by with little time to contemplate why you do what you do with
a little practice you can trace your emotional reactions back to their Origins and understand the purpose of
your emotion the surprising thing about this strategy is that just paying attention to your
emotions and asking yourself good questions like these are enough to help you improve can you remember the first
time you reacted like this and with whom are there similarities between then and Now can anyone evoke this reaction in
you or only specific people the better you understand why you do the things you do the better equipped you'll be to keep
your emotions from running the show visit your values the plates of Life are constantly spinning above you
you juggle projects at work never-ending meetings bills errands emails phone calls text messages chores meals time
with friends and family the list goes on it takes a great amount of attention and focuses to keep the plates from crashing
to the ground maintaining this Balancing Act keeps your attention focused outward rather than Inward and on yourself as
you run around struggling to check your daily two does off your list it's easy to lose sight of what's really important
to you your core values and beliefs before you know it you find yourself doing and saying things that deep down
you don't feel good about or believe in this could mean you find yourself yelling at a co-worker who made a
mistake when you normally find such hostility unacceptable if yelling at your colleagues runs
contrary to the beliefs you wish to live your life by catching yourself or being caught doing it is bound to make you
uncomfortable and even unfulfilled the trick here is to take the time to check in with yourself and jot down your core
beliefs and values ask yourself what are the values that I wish to live my life by
take a sheet of paper and separate it into two columns list your core values and beliefs in the left column and
anything that you've done or said recently that you aren't proud of in the right column is what you value in
alignment with the manner in which you conduct yourself if not consider alternatives to what you said and did
that would have made you proud of yourself or at least more comfortable repeating this exercise somewhere
between daily and monthly will be a huge boost to your self-awareness before long you'll find yourself
thinking of the list before you act which will set the stage for making choices you can live with check yourself
self awareness is generally an internal process but there are a few instances in which the outside holds the clues you
need to understand what's going on inside what's going on inside without question how you feel is reflected in
how you look your facial expressions posture demeanor clothes and even your hair all say important things about your
mood physical appearance is more straightforward what you wear sends a pretty clear established message about
how you feel for example wearing old sweatpants and ratty t-shirts and having disheveled
hair every day tells the world you've given up while over dressing for every occasion and never missing your weekly
haircut lets people know you're trying too hard your demeanor also says a lot about your
mood but the message often gets twisted if you're meeting someone for the first time and you're feeling insecure about
how you'll be received like many people you may tend to be aloof and a bit standoffish or get overzealous
when you find yourself in similar situations it's important to notice your mood and consider its influence upon
your demeanor is the look that you are projecting to the world one that you have chosen one that your mood created
or one that you tend to lean on by default certainly what you project reflects how you feel and it's up to you
to understand it taking a moment here and there to check yourself will allow you to understand your mood before it
sets the tone for the rest of your day spot your emotions in books movies and music if you're having trouble looking
within to spot your emotional patterns and tendencies you can discover the same information by looking outside yourself
at the movies music and books that you identify with when the lyrics or mood of a song
resonate with you they say a lot about how you feel and when a character from a movie or book sticks in your head it's
probably because important aspects of his or her thoughts and feelings parallel your own taking a closer look
in these moments can teach you a lot about yourself it can also provide a great tool for explaining your feelings
to other people finding your emotions in the expressions of artists allows you to learn about
yourself and discover feelings that are often hard to communicate sometimes you just can't find the words to say what
you are feeling until you see it in front of you listening to music reading novels watching films and even looking
at art can act as a Gateway into your deepest emotions take a closer look the next time one of these mediums grabs
your attention you never know what you'll find seek feedback everything you see including yourself must travel
through your own lens the problem is your lens is Tainted by your experiences your beliefs and without question your
moods your lens prevents you from ever obtaining a truly objective look at yourself on your own
often there's a big difference between how you see yourself and how others see you this Chasm between the way you view
yourself and the way others view you is a rich source of lessons that will build yourself awareness
self-awareness is the process of getting to know yourself from the inside out and the outside in the only way to get the
second more elusive perspective is to open yourself up to feedback from others which can include friends co-workers
mentors supervisors and family when you ask for their feedback be sure to get specific examples and situations
and as you gather the answers look for self-awareness is the process of getting to know yourself from the inside out and
the outside in similarities in the information others views can be a real eye-opener by
showing you how other people experience you putting the perspectives together helps
you see the entire picture including how your emotions and reactions affect other people by mustering the courage to peer
at what others see you can reach a level of self-awareness that few people Attain get to know yourself under stress the
mountain of stressors in your life is constantly growing every time your stress tolerance Rises to new heights
you or those around you push and push until you take on more all of the high-tech gadgets at your
disposal aren't helping either if anything they just seem to speed up your life if you are like most people you
already recognize some of the warning signs that pop up when stress is looming the question is do you heed their
warning you will benefit tremendously from learning to recognize your first signs of stress the human mind and body
at least when it comes to stress have voices of their own they tell you through emotional and physiological
reactions when it's time to slow down and take a break for example an upset stomach can be a sign that nervousness
and anxiety are overwhelming your body in digestion and fatigue that follow are your body's way of taking some time off
to rest for you intense Stress and Anxiety May create an upset stomach while for others the physical signs can
be a pounding headache canker sores or their backs going out your self-awareness in times of stress
should serve as your third ear to listen to your body's cries for help your body speaks volumes when you push it too hard
take the time to recognize these signals and recharge your emotional battery before your stress causes permanent
damage to your system self-management strategies self-management is your ability to use awareness of your
emotions to actively choose what you say and do on the surface it may seem that self-management is simply a matter of
taking a deep breath and keeping yourself in check when emotions come on strong and while it's true that
self-control in these situations is a sizable piece of the pie there's far more to self-management than putting a
court in it when you're about to blow up your eruptions are no different from a volcano there's all sorts of rumbling
happening beneath the surface before the lava starts flowing unlike a volcano there are subtle things you can do each
and every day to influence what is happening beneath the surface you just need to learn how to pick up on
the rumbling and respond to it self-management builds Upon A foundational skill self-awareness ample
self-awareness ample self-awareness is necessary for Effective self-management because you can only choose how to
respond to an emotion actively when you're aware of it since we are hardwired to experience emotions before
we can respond to them it's the one two punch of reading emotions effectively and then reacting to them that sets the
best self managers apart a high level of self-management ensures you aren't getting in your own way and doing things
that limit your success it also ensures you aren't frustrating other people to the point that they resent or dislike
you when you understand your own emotions and can respond the way you choose to them you have the power to
take control of difficult situations react nimbly to change and take the initiative needed to achieve your goals
when you develop the ability to size yourself up quickly and grab the reins before you head in the wrong direction
it keeps you flexible and allows you to choose positively and productively how to react a different situations when you
don't stop to think about your feelings including how they're influencing your behavior now and will continue to do so
in the future you set yourself up to be a frequent victim of emotional hijackings whether you're aware of it or
not your emotions will control you and you'll move through your day reacting to your feelings with little choice and
what you say and do the remainder of this chapter presents 17 specific strategies things you can start doing
today that will help you manage your emotions to your benefit each simple strategy is targeted to an important
element of the self management skill this carefully crafted set has been honed through many years of testing with
people just like you and are proven method for increasing your self-management skill as you master each
of the strategies and incorporate them into your daily routine you will develop an increased capacity to respond
effectively to your emotions of course no matter how skilled you become in managing your emotions there are always
going to be situations that push your buttons your life won't morph into a fairy tale devoid of obstacles but you
will equip yourself with everything you need to take the wheel and drive self-management strategies one Breathe
Right to create an emotion fees reason list three make your goals public for count to ten five sleep on at six talk
to a skilled self manager seven smile and laugh more eight set aside some time in your day for problem solving nine
take control of yourself talk 10 visualize yourself succeeding eleven clean up your sleep hygiene 12 Focus
your attention on your freedoms rather than your limitations 13. stay synchronized 14. speak to someone who is
not emotionally invested in your problem 15. learn a valuable lesson from everyone you encounter 16. put a mental
recharge into your schedule 17. accept the change is just around the corner one breathe right if you're like most people
you breathe in short shallow breaths throughout the day that doesn't fully contract your diaphragm to fill your
lungs and you don't even know it what's to stop you it's not like you are suffering from the lack of oxygen or so
you think your lungs are built to provide precisely the amount of air your body needs for all of your organs to
function effectively when you take shallow breaths which is any breath that fails to make your stomach protrude
outward from the influx of air you aren't giving your body the full amount of oxygen it needs your brain demands a
full 20 percent of your body's oxygen supply which it needs to control basic functions like breathing and sight and
complex functions like thinking and managing your mood your brain dedicates oxygen first to the basic functions
because they keep you alive whatever oxygen remains is used for the complex functions which keep you alert focused
and calm shallow breaths deprive your brain of oxygen which can lead to poor
concentration forgetfulness mood swings restlessness depressed and anxious thoughts and a lack of energy shallow
breathing handicaps your ability to self-manage the next time you're in a stressful or emotional situation focus
on taking slow deep breaths inhaling through your nose until you can feel your stomach swell outward and grow
tight and then exhaling gently and completely through your mouth as you exhale go ahead and push that breath out
until you have completely emptied your lungs if you want to make sure that you're
breathing correctly place one hand upon your sternum the long flat bone located in the center of your chest and the
other hand upon your stomach as you take in breaths if the hand on your stomach is moving more than the hand on your
sternum as you exhale then you know that you're getting enough oxygen and fully inflating your lungs if you practice
this proper breathing technique it will grow comfortable enough that you can do it in the presence of other people
without them noticing which is Handy for when you find yourself in the middle of a difficult conversation
anytime you choose to breathe right and flood your brain with oxygen you'll notice the effects immediately many
people describe the sensation as one of entering a calmer more relaxed state where they have a clear head this makes
breathing right one of the simplest yet most powerful techniques that you have at your disposal to manage your emotions
in addition to engaging your rational brain on the spot breathing right is a great tool for shifting your focus away
from intruding uncomfortable thoughts that are hard to shake whether you are overcome by anxiety and stress because
of a looming deadline or fixated on negative thoughts and feelings about something that happened in the past
making yourself Breathe Right calms you down and makes you feel better by powering up your rational brain create
an emotion Vis two reason lists you may not always realize it but there are many times when you allow your emotions to
sway you in One Direction while your rational mind is tugging at your shirt to go another way whenever you find your
mind having a battle of the brain emotional vs rationale it's time to make a list that distinguishes the emotional
side of the argument from the rational one the list will allow you to clear your mind use your knowledge and take
into account the importance of your emotions without letting them take control creating an emotion of ease the
reason list is simple draw a straight line down the middle of a page to make two columns in the left column write
what your emotions are telling you to do and in the right column what your reason is telling you to do now ask yourself
two important questions where are your emotions clouding your judgment and where is your reason for ignoring
important cues from your emotion your emotions will create trouble if you let them lead you around without any reason
but your rational thoughts can be just as problematic if you try to operate like a robot that is without feeling
your feelings are there whether you acknowledge them or not and the emotion piece reason list forces you to get in
touch with them by putting them down on paper so the next time a sticky or stressful situation gives you grief grab
a sheet of paper and give yourself a few Quiet Moments to organize your thoughts and make your list with the list in
front of you it will be much easier to see whether you should allow the emotional or rational sides of your
thinking to have more say in your decision 3. make your goals public much of
self-management comes down to motivation and you can use the expectations that other people have of you as a powerful
force to get you up off the proverbial couch walking your talk is hard especially
when life is always throwing you curveballs sometimes the biggest letdowns are private ones
when we fail to reach a goal or do what we set out to do there is no more powerful motivator to reach your goals
than making them public if you clearly tell other people what you are setting out to accomplish be it friends family
or a spouse their awareness of your progress creates an incredible sense of accountability
much of self-management comes down to motivation and you can use the expectations that other people have of
you as a powerful force to get you up off the proverbial couch if your boss assigns a project or your running
partner meets you every morning at 5am sharp You're simply more likely to do something when other people are involved
select those people who you know will actually pay attention to your progress when you share your goals with someone
ask him or her to monitor your progress and hold you accountable you may even give them the power to Dole
out Rewards or punishment such as the university Professor we know who pays his colleagues 100 anytime he misses a
deadline on a research article as you can imagine he is the rare individual who hardly ever misses a
deadline four count to ten you can thank your kindergarten teacher for this one it was way back then sitting on the
classroom rug with your legs crossed that you learned one of the most effective strategies for turning the
temperature down when your emotions are running hot adulthood has a funny way of making us
lose sight of some simple yet profound strategies for self-control all you have to do is this when you feel yourself
getting frustrated or angry stop yourself by taking in a deep breath and saying the number one to yourself as you
exhale keep breathing and Counting until you reach the number 10. the counting and breathing will relax you and stop
you from taking rash action long enough to regain your composure and develop a more clear more rational perspective of
the situation sometimes you might not even reach 10. for example if you were in a meeting and someone abruptly
interrupts even if you don't make it to double digits you'll stop the flow of frustration and anger long enough to
cool down your overrated limbic system and give your rational brain some valuable time to catch up you to blurt
out something ridiculous that rubs you raw you are unlikely to sit there silently while you breathe your way to
tint even if you don't make it to double digits you'll stop the flow of
frustration and anger long enough to cool down your overheated limbic system and give your rational brain some
valuable time to catch up when your counting needs to be more subtle there are lots of great ways to
hide it from others some people will actually bring a beverage with them to every meeting they attend this way
whenever they feel as though they may blurt out some emotionally charged statement they take a drink no one
expects them to talk when they're drinking so they have the time they need to calm down and count if necessary
organize their thoughts and plan something to say that's more constructive reacting quickly and
without much thought fans the Flames burning in the emotional brain since a Snappy comeback usually leads to a
heated exchange where barbs are thrown back and forth it's easy to find yourself in the midst of a full-blown
emotional hijacking when you slow things down and focus on counting it engages your rational brain you can then regain
control of yourself and keep your emotions from running the show five sleep on it in the Timeless classic War
and Peace Leo Tolstoy wrote that the two strongest Warriors are time and patient the power of these Warriors comes from
their ability to transform situations ease pain and provide Clarity sometimes situations that require our patients can
feel so uncomfortable dissatisfying and Rife with anxiety that we jump to action just to alleviate the internal turmoil
but more often than not giving yourself that extra day week or month to digest the situation before moving forward is
all you need to stay in control and sometimes while you're waiting things may surface that make your decision that
much easier to time helps you to self-manage because it brings Clarity and perspective to the thousands of
thoughts that go swimming through your head when something is important time also helps you to gain control of
emotions that you know would lead you in the wrong direction if you were to let them dry it's that simple all you need
to do is force yourself to wait for the dust to settle before you make a move 6. talk to Skilled self-manager Role Models
come in all shapes and sizes and they influence our lives in ways that are hard to predict one of the most powerful
ways to learn self managers is to seek out skilled self managers to learn their tricks most people's weaknesses in
emotional intelligence are simply the product of skills that don't come naturally to them
in the case of people who were gifted in an emotional intelligence skill they're usually very aware of what it is they do
well which makes it easy for you to learn from them first find a person who you consider to be a master and learn
self managers if you don't feel that you can spot a skilled self-manager on your own you can
always have someone take the test that comes with this book offer to take your self-management whiz
out for lunch or coffee explain that you are seeking Improvement in this skill and ask him or her to review the
self-management section of this book before the meeting during the meeting share your specific
goals for improved self-management and ask what tactics he or she relies on to self-manage so well be sure to share the
emotions and situations that give you the most trouble you're bound to learn some unique and
effective ways to manage yourself that you would have otherwise never been exposed to before you leave the meeting
write down the best tips and choose a couple that you can begin trying immediately ask yourself management whiz
if the two of you can meet again after you've had a chance to try the suggestions out seven smile and laugh
more did you know that when you laugh more did you know that when you laugh and smile your face sends signals to
your brain that you're happy your brain literally responds to the nerves and muscles in your face to determine your
emotional state so what does this mean for self-management when you're stuck on a
frustrating or distressing thought forcing yourself to smile counteracts the negative emotional state
if you work in customer service or anytime you need to look upbeat when you're really not up for it making
yourself throw on a large legitimate smile where your cheeks push upwards will trick your mind into feeling the
mood you need for the moment French University researchers measured the power of a smile by having two groups of
subjects read the same Comics page from the newspaper one group of subjects was instructed to
hold a pencil in their teeth while reading which activates the muscles used in smiling while the other group held
the pencil with their lips those who were unknowingly smiling found the cartoons far more humorous and had a
better time while reading them than people in the group that weren't smiling you can also use smiling and laughter to
lift your mood by watching a show or reading a book that you know you find funny this can feel like an odd Choice
when you're feeling down but it's a great way to override the negative emotions and clear your head especially
if your down mood is paralyzing your judgment smiling and laughter won't eliminate feeling down and they
shouldn't every mood has its purpose but it's nice to know you have an out when you need to put on a happy face
set aside sometime in your eight days for problem solving you experience hundreds of emotions every day some of
which you are not even aware you spend your day bouncing around from feeling to feeling which can lead to making some
decisions at inopportune times think back through some of your recent decisions and you'll likely find that
the decisions you made while hurrying through your day were seldom as effective as those made with some
planning and clear thinking the only way to ensure that you have the right space to make good decisions is to set aside
some time in your schedule for problem solving just keep it simple a 15-minute period each day where you
turn off your phone walk away from your computer and take time to just think is a great way to ensure your decisions
aren't muddled by your emotions nine take control of yourself talk research suggests the average person has about 50
000 thoughts every day sound like a lot it doesn't stop there every time one of those fifty thousand thoughts takes
place chemicals are produced in your brain that can trigger reactions felt throughout your body
there's a strong relationship between what you think and how you feel both physically and emotionally because you
are always thinking much like breathing you tend to forget that you are doing you likely don't even realize how much
your thoughts dictate how you feel every hour of every single day it's impossible to try and track every single thought
you have to see if it's having a positive or negative influence on your emotional state
the thoughts that are most influential are those where you literally talk to yourself
though you might not realize you have these thoughts we all have an internal voice inside our head that affects our
perception of things we tell ourselves to keep quiet we congratulate ourselves on a job well
done and we reprimand ourselves for making poor decisions our thoughts are talking to us every day and this inner
voice is called self-talk walk with thoughts the primary vehicle for regulating your emotional flow what you
allow yourself to think can Rumble emotions to the surface stuff them down underground and intensify and prolong
any emotional experience when a rush of emotion comes over you your thoughts turn the heat up or down by learning to
control your self-talk you can keep yourself focused on the right things and manage your emotions more effectively
much of the time yourself talk is positive and it helps you through your day I better get ready for the meeting
or I'm really looking forward to going out to dinner tonight yourself talk damages your ability to
self-manage anytime it becomes negative negative self-talk is unrealistic and self-defeating it can send you into a
downward emotional spiral that makes it difficult to get what you want from life what follow are the most common types of
negative self talk with the keys to taking control of them and turning them around one turn I always or I never into
just this time or sometimes your actions are unique to the situation in front of you no matter how often you think you
mess up make certain your thoughts follow suit when you start treating each situation as its own animal and stop
beating yourself up over every mistake you'll stop making your problems bigger than they really are 2. replace
judgmental statements like I'm an idiot with factual ones like I made a mistake thoughts that attach a permanent label
to you leave no room for improvement factual statements are objective and situational and help you to focus on
what you can change three accept responsibility for your actions and no one else's the blame game
and negative self Taco hand in hand if you are someone who often thinks either it's all my fault or it's all their
fault or it's all their fault you are wrong most the time it is commendable to accept responsibility for your actions
but not when you carry someone else's burden likewise if you're always blaming others it's time to take responsibility
for your part 10. visualize yourself succeeding this is another strategy that at first glance
may appear too simple to be effective but it packs a powerful punch learning to self-manage well requires a lot of
practice yet many of the situations that pose the greatest difficulty for you don't come
up all that often so you'll have a hard time forming the neural Pathways needed to make your new skills habitual
unless you learn to visualize your brain has a difficult time distinguishing between what you see with your eyes and
what you visualize in your mind in fact mystery scans of people's brains taken while they are watching the sunset
are virtually indistinguishable from scans taken when the same people visualize a sunset in their mind the
same brain regions are active in both scenarios visualizing yourself managing your emotions and behavior effectively
is a great way to practice your new skills and make them into habits for this to work you might want to do your
visualization in a room that's free from distractions as you'll need to immerse yourself fully in the scenes playing out
in your head a great time to visualize is before you go to bed at night just close your eyes
and visualize yourself in situations where you have the most difficulty managing yourself focus on the details
of each situation that make it so hard for you to remain in control concentrate on the sights and sounds you would
experience if you were actually there until you literally feel the same emotions
next picture yourself acting the way you'd like to I e calming your nerves and proceeding
confidently during a big presentation dealing with someone who pushes your buttons without losing your cool Etc
imagine yourself doing and saying the right things and allow yourself to feel the satisfaction and positive emotions
that come from this not a bad way to end the day don't you think use this strategy nightly and incorporate new
challenging situations as they surface 11. clean up your sleep hygiene self-management requires patience
flexibility and alertness which are the first things to go when you don't get a good night's sleep
getting more sleep at night will probably help you manage yourself better but not necessarily the critical factor
for an alert focused and balanced mind is the quality of your sleep and for Quality sleep you need good sleep
hygiene while you sleep your brain literally recharges shuffling through the day's
memories and storing or discarding them which causes dreams so that you wake up alert and clear headed your brain is
very fickle when it comes to sleep it needs to move through an elaborate series of Cycles for you to wake feeling
rested you can help this along and improve the quality of your sleep by following these steps for good sleep
hygiene one get 20 minutes of morning sunlight your eyes need at least 20 minutes of pre-noon sunlight cloudy days
are fine to reset your inner clock which makes it easier to fall asleep in the evening the light can't be filtered by
windows or sunglasses so take the glasses off and crack your car windows on the way to work or find
some time to get Outdoors before lunchtime 2. turn off the computer at least two hours before bedtime
the light of a computer screen right in front of your face latte at night is similar enough to sunlight that it
tricks your brain making it difficult to fall asleep and disruptive to the quality of your sleep 3. keep your bed
for sleeping the best way to check out the moment you hit the mattress is to avoid working or watching television in
bed save your bed for sleep and your body will respond 4. avoid caffeine especially in the PM caffeine has a six
hour half-life have a cup of joe at 8am and you'll still have 25 percent of the caffeine in
your body at 8 pm caffeine keeps you from falling asleep and is extremely disruptive to the quality of your sleep
it's best avoided altogether or at least taken in small amounts and only before noon Focus your attention on your
freedoms rather than your 12 limitations life isn't fair there's nothing you can do about it it
isn't up to you moms and dads tend to beat these mantras into their children's heads as if there were some secret mommy
and daddy handbook that instructed them to do so what your folks forgot to explain is that you always have a choice
a choice in how you respond to what's before you even when you can't do or say anything to change a difficult situation
you always have a say in your perspective of what's Happening which ultimately influences your feelings
about it many times you can't change a situation or even the parties involved but that doesn't mean it's time for you
to give up when you find yourself thinking that you have no control take a closer look at how you are reacting to
the situation itself focusing on restrictions is not only demoralizing it helps negative feelings surface that
confirm your sense of helplessness you must take accountability for what you have control over and focus your energy
on remaining flexible and open-minded in spite of the situation 13. stay synchronized FBI agents spend
much of their time trying to figure out whether suspects are lying they study body language voice inflections and eye
contact the biggest clue that someone is lying occurs when synchrony body language that matches the emotions being
expressed is absent synchrony is also an important tool for Effective self-managers when you are doing a good
job of managing your emotions your body language will fight to you the emotional tone of the situation when you can't
keep your body language in check it is a clear sign that your emotions are getting the best of you when a
commercial airliner crash landed safely in New York's Hudson River in 2009 the pilot Chelsea Sully
sullenberger saved every soul on board by making sure the plane hit the water at the exact angle and speed needed to
avoid breaking up upon impact to accomplish this he silenced the alarm Bells going off in his head and the fear
he was feeling he kept his composure by directing his attention away from fear and onto Landing the plane he kept his
emotions from taking controls even though he knew the chances for survival were slim on most days you won't be
Crash Landing airplanes but if you're like most people you'll have moments where your emotions are getting the
better of you to keep yourself synchronized direct your attention away from your emotions and onto the task at
hand speak to someone who is not emotionally invested in your 14 problems when
problems arise your brain is constantly thinking constantly sorting and analyzing information to decide the best
course of action the problem is the only information your brain has to go on is what you've given it what you've seen
before and what's happening now the way our minds are structured it's far too easy to get stuck in a single train of
thought allow this to happen and you're severely limiting your options it's no wonder
that it can be such a relief to talk to someone when you're feeling confused or emotional about a situation not only is
it helpful to talk to someone who cares about how you are feeling but New Perspectives open up additional avenues
for you to explore when a difficult situation surfaces seek out someone who you trust and feel comfortable with who
is not personally affected by your situation use this person as a sounding board for
what you've experienced and what you're thinking and feeling about the troubling situation their unique perspective will
help you to see things differently and expand your options choose your third party wisely the
people you invite to help you shouldn't have a vested interest in this situation the more your counselors are personally
affected by the situation the more their perspectives are going to be tainted by their own needs and feelings
the opinions of people directly affected by your situation will only muddy the waters for you and should be avoided at
all costs you should also avoid someone you know will simply agree with you while their support feels good it keeps
you from seeing the entire picture sitting down with the potential Devil's Advocate May irk you in the moment but
you'll fare far better having seen things from a unique perspective learn a valuable lesson from 15 everyone you
encounter think back to a time when a conversation immediately put you on the defensive
there you were forcefully gripping your sword and shield ready to do battle maybe someone criticized you or a
colleague disagreed with you strongly or perhaps someone questioned your motive as odd as it may sound in moments like
these you're missing out on a valuable opportunity to learn from other people approaching everyone you encounter as
though they have something valuable to teach you something that you will benefit from is the best way to remain
flexible open-minded and much less stressed you can do this with pretty much any situation that happens in your
life let's say you are driving to work and someone cuts you off and then swerves around a corner and Motors off
in another Direction even this inconsiderate jerk has something to teach you perhaps you need
to learn to have more patience with irritating people or it may make you grateful that you are not in such a
hurry it is much more difficult to get angry defensive and stressed when you're trying to learn something from the other
party the next time you find yourself caught off guard and on the defensive Embrace this opportunity to learn
something whether you learn from the other person's feedback or just from how they are behaving keeping this
perspective is the key to keeping yourself in control put a mental recharge into 16. your schedule the
physical benefits of exercise are obvious and there always seems to be someone a doctor a friend an article
reminding us that we need to do it more what most people don't realize is how critical exercise and other relaxing and
recharging activities are to the mind if you want to become an Adept self-manager you need to give your mind a fighting
chance and a lot of this surprisingly comes down to how you treat your body when you take time out of your day to
get your blood flowing and keep your body healthy it gives your mind an important break the most significant
rest and recharges you can give your brain Beyond sleep while intense physical activity is ideal other more
relaxing and equally invigorating diversions can also have a great effect on your mind yoga massage gardening or
stroll through the park are all relaxing ways to give your mind a breather these activities though none more so than
vigorous exercise release chemicals in your brain like serotonin and endorphins that recharge it and help to keep you
happy and alert they also engage and strengthen areas in your brain that are responsible for good decision making
planning organization and rational thinking for most of us the biggest challenge in implementing this strategy
is finding the time to squeeze these things into our day they tend to Tumble down our priority list as work family
and friends monopolize our days if you recognize recharging your mind for what it is a maintenance activity
that's as important to your brain as brushing your teeth is for your mouth it's easier to schedule it into your
calendar at the start of the week rather than waiting to see if you find the time if you want to improve your
self-management skills implementing this strategy will be well worth the effort except that change is just 17 around the
corner admit to yourself that even the most stable trusted faces of your life are not completely under your control
none of us is born with a crystal ball that predicts the future since you can't foresee every change and every obstacle
that life throws in your path the key to navigating change successfully is your perspective before changes even surfaced
the idea here is to prepare for change this is not so much a guessing game where you test your accuracy in
anticipating what's next but rather thinking through the consequences of potential changes so that you aren't
caught off guard if they surface the first step is to admit to yourself that even the most stable trusted facets of
your life are not completely under your control people change businesses go through Ebbs and flows and things just
don't stay the same for Longs and things just don't stay the same for long when you allow yourself to anticipate change
and understand your options if changes occur you prevent yourself from getting bogged down by strong emotions like
shock surprise fear and disappointment when changes actually happen while you're still likely to experience
these negative emotions your acceptance that change is an inevitable part of life enables you to focus and think
rationally which is critical to making the most out of an unlikely unwanted or otherwise unforeseen situation the best
way to implement this strategy fully is to set aside a small amount of time either every week or every other week to
create a list of important changes that you think could possibly happen these are the changes you'll want to be
prepared for leave enough room below each change on your list to write out all the possible actions you will take
should the change occur and below that jot down ideas for things that you can do now to prepare for that change what
are the signs that you can keep an eye out for that would suggest the change is imminent should you see these signs is
there anything you can do to prepare and soften the blow even if the changes on your list never come to fruition just
anticipating change and knowing what you do in response to it makes you a more flexible and adaptive person overall
chapter 7 social awareness strategies Have You Ever Had A co-worker approaches you and without you saying anything he
understood what kind of day you were having and where your mind was wandering he knew you must have come from a
meeting with so and so because he could see it all over your face he knew it was probably time to let you vent instead of
asking for that favor he had in mind he must have picked up on something or how about that waitress who seems to just
know what each of her customers needs one couple is in their own world and prefers
to be alone another couple welcomes some fresh conversation from a new person while another table wants professional
and polite service minus the small talk everyone sitting at a table to eat and drink and be served and yet there's so
much below the surface that makes each table unique how does she quickly size up these tables and know their needs
both this perceptive co-worker and the waitress have a high level of social awareness a skill they use to recognize
and understand the moods of other individuals and entire groups of people though these two may be seasoned
veterans at this it is a skill that they most likely learned and practiced over time instead of looking inward to learn
about and understand yourself social awareness is looking outward to learn about and appreciate others
social awareness is centered on your ability to recognize and understand the emotions of others tuning into others
emotions as you interact with them will help you get a more accurate view of your surroundings which affects
everything from relationships to the bottom line to build your social awareness skills you'll find yourself
observing people in all kinds of situations you may be observing someone from afar while you're in a checkout
line or you may be right in the middle of a conversation observing the person to whom you are speaking you will learn
to pick up on body language facial expressions postures tone of voice and even what is hidden beneath the surface
like deeper emotions and thoughts one of the Intriguing things about building an acute sense of social awareness is that
emotions facial expressions and Body Language have been shown to translate across many different cultures you can
use these skills wherever you are the lens you look through must be clear making sure you are present and able to
give others your full attention is the first step to becoming more socially aware looking outward isn't just about
using your eyes it means tapping into your senses not only can you fully utilize your basic five senses but you
can also include the vast amount of information coming into your brain through your Sixth Sense your emotions
your emotions can help you notice and interpret cues other people send you these cues will give you some help in
putting yourself in the other person's shoes the 17 strategies in this section will help you tackle the obstacles that
get in your way and provide you with a helping hand when the going gets tough you can only attend to so much so it's
critical to pick up on the right signals these proven social awareness strategies will help you do just that social
awareness strategy is one greet people by name too Watch Body Language 3. make timing
everything for develop a back pocket question 5. don't take notes at meeting six plan ahead for social Gathering
seven clear away the Clutter eight live in the moment nine go on a 15-minute tour 10. watch eek at the movies 11.
practice the art of listening 12 go people watching 13. understand the rules of the culture game 14 test for accuracy
15 Step into their shoes 16. seek the whole picture 17. catch the mood of the room one greet people by
name maybe you've been named after a special relative or family friend or maybe you have a nickname that
abbreviates your long last name whatever the story is behind your name it's an essential part of your identity it feels
so good when people use your name and remember it greeting someone by name is one of the most basic and influential
social awareness strategies you can adopt it's a personal and meaningful way to
engage someone it you have a tendency to withdraw in social situations greeting someone by name is a simple way to stick
your neck out using someone's name breaks down barriers and comes across as warm and inviting even if you are a
social butterfly greeting people by name is a strategy to live by enough said about the value of greeting by name now
whatever the story is behind your name it's an essential part of your identity it feels so good when people use your
name and remember it let's talk about following through if names are usually on the tip of your tongue you claim to
be great with faces but not names or you can't seem to remember anyone's name 30 seconds after you hear it make
this the month to practice saying hello and you should name Habit to someone each time you enter a room and to those
you're introduced to remembering a person's name is a brain exercise practice may be required if a name
sounds unusual to you ask the person to spell it for you so you can picture the name written this will help you remember
it later be sure to use the person's name at least twice during the conversation
greeting people by their names not only acknowledges them as the essence of who they are but also allows you to remain
connected to them in more than just a superficial Way by making it a goal to remember someone's name when you meet or
greet him or her you're focusing your mind which will only increase your awareness in social situations two Watch
Body Language ask professional poker players what they study most carefully about their opponents and they will tell
you they look for small changes in behavior that indicate a player's confidence in his hand they check
posture eye movement hand gestures and facial expressions The Confident player with bravado is off in the bluff while
the quiet hand is the Royal Flush waiting to sneak up from behind for professional poker players reading body
language is a matter of winning or going home empty handed acute social awareness skills literally
make or break them it's just as important for us to become expert readers of body language we'll know how
people are really feeling and can plan an appropriate response to get a complete read from a person due a
head-to-toe body language assessment start with the head and face the eyes communicate more than any other part of
a human anatomy you can get a lot of information from them but be careful not to stare maintaining eye contact can
show if a person is trustworthy sincere or caring Shifty eyes are too much blinking can suggest deception people
whose eye movements are relaxed yet attentive to the person they're conversing with are more sincere and
honest next look at the person's smile is it authentic or forced researchers can tell the difference they
look for a crinkle of skin in the corner of their eyes and if it is not there the smile is probably fake authentic Smiles
change rapidly from a small facial movement to a broad open expression once you've finished with the face move to
the shoulders torso and limbs are the shoulders slouched or held naturally upright are the arms hands legs and feet
calm or fidgety the body communicates Non-Stop and is an abundant source of information so
purposefully Watch Body Language during meetings friendly encounters and first introductions
once you tune into body language its messages will become loud and clear and you'll soon notice cues and be able to
call someone's Bluff three make timing everything you've probably heard the phrase timing is everything to explain
hundreds of situations and scenarios when dealing with people and their emotions timing really is everything
you don't ask for a raise when business is not going well you don't try to correct someone who feels threatened by
you and you don't ask for a favor when someone is under a lot of stress or angry to practice your timing as it
relates to social awareness start working on your timing with asking questions the goal is to ask the right
questions at the right time with the right frame of mind all with your audience in mind just think about how it
would go over if you were talking with a colleague who is venting about her spouse
she's concerned about her marriage and is showing more emotion than ever as a response you blurt out the question have
you thought about what ideas you have for the project proposal yet she stares at you blankly and is blindsided by your
question her face drops the conversation is over in this case the timing the question and the frame of mind were
wrong you asked the right question at the right question at the right time for you but the time and Frame of Mind of
the other person will way off remember this isn't about you it's about the other person
an appropriate question at that time for her frame of mind would have been is there anything I can do for you most
likely she would have appreciated your concern and calmed down at that point you could have gently asked your
question most likely acknowledging that the timing was still a little off as you practice your timing remember that the
key to social awareness is focusing on others instead of on yourself so that you can be more effective
four develop a back pocket questions sometimes conversations just don't go as planned either the other person isn't
talking as much as you expected or you're getting one word answered a 10 second chunk of Silence feels like
an eternity you cringe because it is so awkward you need to pull something out of your back pocket fast how about a
handy back pocket question a back pocket question is what you use just in case to bail you out of any awkward silence or
uncomfortable moment this social awareness strategy buys you time so you can get to know someone better and shows
the other person that you are interested in his or her thoughts feelings and ideas it can be something like what do
you think about Alpha l in Black pick from a handful of issues that require some explanation like work or current
events but avoid politics religion and other potentially sensitive areas The Versatile conversationalist knows
exactly when to pull out his or her back pocket question the conversation needs a kick start and you're just not ready to
give up yet it may feel like an Abrupt subject change don't worry if it injects life into the conversation you've done
well if there's still dead air it might be time to politely include someone else in the conversation or excuse yourself
to refill your beverage five don't take notes at meetings it's been hammered into our heads that if we
want to be successful we need to learn to juggle a hectic workload and take on more and more with multitasking the more
you can juggle the more successful you are right wrong
multitasking actually sacrifices your quality of work as the brain is simply incapable of performing at a high level
in multiple activities at once let's say you're in a meeting where several ideas are being shared the pros and cons of
each idea are tossed about the room though the notes are being captured on L charts you prefer to take your own so
you don't miss any detail as you finish your last thoughts suddenly Oscar's voice shifts abruptly from an even tone
to one that's clearly annoyed a terse exchange between Oscar and Melinda ensues you review your notes and can't
find the cause of this shift what just happened you missed critical details by having your head focused on your tablet
and your hands scribbling away you miss the critical clues that shed some major light on how others are feeling or what
they may be thinking someone who wants the whole story in complete picture observe others without
the distraction of phones typing or writing instead he or she simply observes remember the main goal of
social awareness is to recognize and understand how others are thinking and feeling
to do this you need to focus on other people a great place to observe others is at meetings there's already a captive
audience and usually there's a minimal distraction with email and phone but there's the mighty pin at your next
meeting don't take notes instead look at each person's face and notice his or her expression make eye contact with whoever
is speaking you will feel more engaged and focused on others and pick up on things that pen and paper surely Miss
by having your head focused on your tablet and your hands scribbling away you miss the critical clues that shed
some major light on how others are feeling or what they may be thinking note taking certainly has its value but
it doesn't have to be your modus operandi either if you need to take notes for practical purposes temporarily
stop at intervals to practice observation six plan ahead for social Gatherings pictures yourself leaving a
dinner party you can't believe you forgot to bring the bread you spent at least 10 minutes
at the party beating yourself up over it and another 15 taking ribbing from your breadless yet good-natured friends
as you put your keys in the ignition you suddenly remember that you wanted to get Jack's business card to call him about a
marketing Venture but the bread incident got you off track then there's Kate she seemed down throughout dinner why
didn't you ask her about it when you were there you plan to attend this dinner but did you plan for it planning
ahead for an event can be your Saving Grace whether the event's a dinner party or a meeting for work if you walk
through the door with a plan you free up your mental energy and brain power so you can focus on the present moment the
next time you are zveph for an event and your next breath remind yourself to plant
on an index card list who is going to be at the event and list any talking points or two does
don't be shy carry the list with you now let's replay the former party scenario but this time with your plan on paper
and in tow after you arrive you give the host that promised loaf of bread check you spot Jack in the kitchen and move
toward him to fit in a quick chat and request that business card check with that done you notice that Kate is off
she looks somber you notice right away not as an afterthought while you drive home you
immediately address the alarm in your brain and pull Kate aside to see if she needs to talk she appreciates your
concern smiles and shares her story with that you both return to the group and enjoy the meal in front of you a bit of
planning will not just prepare you for the event planning will also help you enjoy the
event more because you'll be less stressed and more present while you're there
seven clear away the Clutter to be socially aware you must be socially present and remove distractions
especially the ones inside your head these internal distractions are much like clutter in your garage or closet
there's useful stuff in there but it's crowded and hard to get to what you need the solution clear away the Clutter
there are a few culprits that are worthy of spring cleaning first we all have conversations and chatter going on
inside our heads we talk to ourselves constantly we're so busy having these internal
chats that we tune the outside world out which is counterproductive to social awareness the second culprit is a
process where we form our responses while the person we're talking with is still in fact talking this too is
counterproductive it's tough to listen to yourself and the other person fully to clean up this internal clutter there
are some simple steps to follow when you're in a conversation don't interrupt the other person until he or
she is completely finished next to squelch the voice that is planning your response it's important to catch
yourself in the act and when you do stop yourself and clear away the Clutter now refocus yourself on the person's face
and words if you need to physically lean toward the speaker to focus your body into the conversation this awareness
proves you're making progress because at one time you didn't realize this pattern existed
remind yourself that you are in the conversation to listen and learn something not to wow the other person
with your insightful remarks as you continue to be aware of your clutter and clear it you'll become better at
quieting your inner thoughts and your listening skills will sharpen eight live in the moment there's no one
better at living in the moment than a child a child does not think about what happened yesterday or what he's going to
do later today in the moment he is Superman and while he is fighting the bad guys nothing else in the world
exists adults on the other hand worry about the past oh I should not have done that and stress about the future how am
I going to handle this tomorrow it's impossible to focus on the present while the future and the past Loop social
awareness requires that you live in the moment as naturally as a child does so you can notice what's happening with
others right now make being in the present moment a habit it will only lift your social awareness skills starting
this month if you are at the gym then be at the gym remember planning the future and reflecting on the past are valuable
exercises but doing this throughout your day interferes with what is in front of you you're present if you are at a
meeting be at the meeting be at the meeting wherever you are be as present as possible so that you see the people
around you and experience life in the moment if you catch yourself being somewhere else mentally snap back to the
present remember planning the future and reflecting on the past are valuable
exercises but doing this throughout your day interferes with what is in front of you your present
nine go on a 15 minute tour didn't someone say that life is about the journey not the destination to become
socially aware we need to remember to enjoy the journey and notice people along the way when you are focused only
on getting to the next meeting starting your next class period seeing the next patient making it to all your client
sites or hurrying to send an email you're missing all of the people between points a and bet to commit some time to
the journey take some time to walk around where you work and notice your surroundings
going on a short tour will help you get in tune with other people and their emotions and refocus your attention on
some of the smaller yet critical social clues that exist right under your nose during any work day take just 15 minutes
to observe things you've never noticed before things to look for include the look and feel of people's workspaces the
timing of when different people move around the office in which people seek interaction versus those who stay at
their desks all day after your first observation Tour Select a different day to tour your workspace
for moods other people's moods can provide you with critical hints about how things are going both individually
and collectively notice what people may be feeling or how they make you feel when you drop by to talk briefly also
observe the overall mood in the office or the school patient care area manufacturing floor whatever your work
area looks like Focus intently on what you see here and pick up on in other people
schedule 15 minutes to tour your workplace twice a week for a month on the days you tour be sure to avoid
making too many assumptions or conclusions just simply observe you'll be amazed at what you see along the way
10 watch each at the movies Hollywood it's the entertainment capital of the world known for Glitz glamor and
celebrity Believe It or Not Hollywood is also a hotbed of eek right for building your social awareness skill
after all art imitates life right movies are an abundant source of eek skills and action demonstrating behaviors to
emulate or completely avoid great actors are Masters at evoking real emotion in themselves as their characters are
scripted to do outrageous and obvious things it's easy to observe the cues and emotions on screen
to build social awareness skills you need to practice being aware of what's happening with other people it doesn't
matter if you practice using a box office hero or a real person when you watch a movie to observe social
cues you're practicing social awareness plus since you are not living the situation you're not emotionally
involved and the distractions are limited you can use your mental energy to observe the characters instead of
dealing with your own life this month make it a point to watch two movies specifically to observe the character
interactions relationships and conflicts look for body language Clues to figure out how each character is feeling and
observe how the characters handle the conflicts as more information about the characters unfolds rewind and watch past
moments to spot Clues you may have missed the first time believe it or not watching movies from the Land of Make
Believe is one of the most useful and entertaining ways to practice your social awareness skills for the real
world 11. practice the art of listening to this sounds basic almost too basic to mention but listening is a strategy and
a skill that is losing ground in society most people think they are good listeners but if adults play the
telephone game today how accurate would the final message be listening requires focus and focus isn't easy because we're
stretched in several directions listening isn't just about hearing words it's also about listening to the tone
speed and volume of the voice what is being said anything not being said what hidden messages exist below the surface
you may have sat through a speech or presentation where powerful words were chosen but the tone speed or volume
didn't match the power of the words instead these likely match the speaker's frame of mind here's the strategy to
practice when someone is talking to you stop everything else and listen fully until the other person is finished
speaking when you are on a phone call don't type an email when your son asks you a question put your laptop down and
look at them while you respond when you're eating dinner with your family turn off the TV and listen to the
conversation around the table when you're meeting with someone close the door and sit near the person so you can
focus and listen simple things like these will help you stay in the present moment pick up on the cues the other
person sends and really hear what he or she is saying 12 go people watching sometimes all you want to do is just sit
back and watch the world go by or in this case people sit back at a table at your local coffee shop and just observe
all the people going in and out with their Grands a non-fat extra hot Lattes or the couple's walking hand in hand on
the street you are actually engaging in one of the most effective social awareness strategies yet when you take
the time to observe you will notice people reveal their moods watch how people interact with each other in line
at the local coffee shop grocery store or other public places these are great practice arenas
you will see people looking at shelves and stores and the pace at which they move
you can keep a safe distance and use this as a trial run in spotting the body language or non-verbal cues to tip you
off to what people are feeling or thinking people watching is a safe way for you to pick up on signals observe
interactions and figure out underlying motivations or emotions without entering into the interaction yourself
being able to identify the moods and emotions of others is a huge part of social awareness and often these are
things that fly under your radar so in the next week head out to your local coffee shop grab a beverage that strikes
your fancy and get comfortable because it's the perfect place to work on social awareness
13. understand the rules of the culture game social awareness extends Beyond just picking up on another person's
emotional cues let's say you start a new job at a company to be successful you will need to learn how things are done
in this company's culture you are assigned to share an office with laksu to be successful with less you'll also
need to learn how lassa's cultural and family background influences his expectations of you as an office mate
you can't interpret his actions or reactions until you learn laces rules of the game rules much of doing and saying
the right things in social situations comes from understanding the rules of the culture game our world is a Melting
Pot of vastly different cultures these cultures interact live and conduct business with each other according to
very specific rules there is no way around it and it is a requirement to learn how to become emotionally
intelligent across cultures the secret to winning this cultured game is to treat others how they want to be treated
not how you would want to be treated the trick is identifying the different rules for each culture to make matters even
more complicated the rules you should be watching for and mastering include the rules not only of ethnic culture but
also a family and business culture how do you go about mastering multiple sets of rules at once the first step is
to listen and watch even more and for a longer period of time than you would with people from your own culture
collect multiple observations and think before you jump to conclusions consider yourself new in town and before you open
your mouth and insert your foot observe other people's interactions look for similarities and differences between how
you would play the game versus how others are playing it next ask specific questions this may require talking in
settings outside of meetings or on the sidelines many cultures both business and ethnic value social interaction
around meals before getting down to business there is wisdom in this approach because
social interaction raises social awareness for both parties and prepares them for playing by the rules of the
game 14 tests for accuracy even the most socially aware people have off days or situations they can't quite read maybe
there's so much interference and activity with people or the room that it's difficult to get a good reading in
the midst of the hectic pace or perhaps these socially aware people are almost sure they know what's going on but need
some validation of their observation in these cases there's a social awareness strategy to get the answers
you need just ask just ask just ask remember there's no such thing as a silly question whether you're a novice
or an expert in Social awareness we all need to confirm social observations at some point
the best way to test your accuracy is to Simply ask if what you're observing in people or situations is actually what's
occurring maybe you have run into Steve at work and noticed that he has a sullen look on his face with his head hanging
low and his eyes never looking up from the ground you ask how he is doing and he says he is doing just fine
your evidence is telling you otherwise he says he's fine but he doesn't appear to be fine at this moment ask a
reflective question to clarify what you are seeing say something like it looks like you were feeling down about
something did something happen simply stating what evidence you see it looks like you're feeling down and asking a
direct question did something happen is a reflective statement at its best you will likely hear whatever he wants you
to know for now but you've reached out to Steve and let him know that you are interested another type of question that
tests for accuracy focus on unspoken messages or what wasn't necessarily said since people don't always openly and
directly say how they feel about something they'll drop hints if you feel comfortable asking this is a great
opportunity to see if you picked up on the hints and what you think they meant you will also have the opportunity to
catch your mistakes if you've jumped to conclusions or missed a queue testing your observations for accuracy will
ultimately give you a Keener understanding of social situations and help you pick up on cues that usually
fly under the radar if you don't ask you'll never be sure 15 Step into their shoe actors do this all
the time they walk in character's shoes for a living actors channel the same emotions and feelings embodying the
minds and motivations of the character it's how actors with great healthy upbringings are able to play the most
convincing dysfunctional characters and vice versa after actor's work is complete instead
of complaining about the process they often report that they come to appreciate the characters they inhabit
even if it's the bad guy walking in the shoes of another is social awareness at its best and it's not just for actors
it's for all of us who want to gain perspective and a deeper understanding of others improve our communication and
identify problems before they escalate if you don't think you need this when was the last time you thought I wish I
had known that Gene felt that way if you're wishing it's already too late wouldn't it be more useful to catch Jane
sooner in the situation to practice this strategy you need to ask yourself questions that start with
if I were this person let's say you're in a meeting and someone puts Jim on the spot questioning decisions he made on a
project that had issues if you were the one who had to answer the question your Tendencies would put
you on the defensive but remember this isn't about you it's now about Jim put away your own beliefs emotions thinking
patterns and tendencies it's about experiencing this situation as Jim ask yourself if I were Jim how would I
respond to this question to answer this use your previous history with Jim to help you understand him how
he's reacted in similar situations in the past how he deals with being put on the spot how he deals with being put on
the spot how he handles himself in groups and one how did he act and what did he say this is all critical
information how do you know if you're on target if you're comfortable with Jim and the timing is right approach him
after the meeting and test your thoughts if you're not comfortable with Jim practice using another situation with
someone else and test your thoughts the more you practice and get feedback the more comfortable you'll become in
the shoes of others 16 seek the whole picture since we see ourselves through our own rows colored glasses chances are
we're seeing only part of the picture if you had the opportunity would you be willing to see yourself Through The Eyes
of those who know you best looking outward and seeking this feedback are key to social awareness because this
gives us the chance to see how others view us to see the whole picture taking advantage of this opportunity
requires courage and strength to invite your fans as well as your critics to get down to the nitty-gritty and honestly
share their perceptions of you what if they're wrong what if they're harsh what if they're right regardless
of the answers their perceptions matter because others opinions of you influence you and your life for example if people
think you are passive in meetings when you simply need time to think before speaking their perceptions begin to
shape what opportunities are offered to you soon your boss is passing you over for
cheering a committee because you are perceived as passive instead of thoughtful the best method for seeing
how others perceive you is simple and Powerful for matters of eek you can send a 360
degree survey that asks you and other people questions about yourself awareness self-management social
awareness and relationship management skills the result is a complete picture of your own and others perceptions
believe it or not what others say about you is usually more accurate than what you think about yourself nonetheless
whatever these perceptions are becoming aware is important so you know how they will shape you
muster some of that strength and gather other people to help you out in understanding yourself a bit more
through their eyes other than becoming an fli on the wall or videotaping yourself this is what it takes to see
yourself in action Through The Eyes of others 17 catch the mood of the room once
you've mastered reading the cues and emotions of other people you're ready to read an entire room
it may sound Dawning but it's what you've already learned about social awareness just on a larger scale
essentially there are two ways to pick up the mood of an entire room first you can rely solely on your gut instinct
emotions are contagious meaning they spread from one or two people until there's a palpable and Collective mood
that you will feel at some level for example imagine walking into a room of 125 entrepreneurs who are networking and
sharing their ideas it's pretty likely that there would be excitement and positive energy there and
it wouldn't take long to become aware of it you'd hear their voice levels and tones and see the focused and interested
posture and body emotions are contagious meaning they spread from one or two people until there's a palpable and
Collective mood that you will feel at some level language now imagine walking into a room of 125 people waiting to be
chosen for jury duty the room is quiet people are trying to distract themselves with reading material music and anything
else to pass the time even though it's our civic duty to attend hardly anyone wants to be there the two moods are like
night and day here's how you can catch the mood of the room when you enter the room scan it and notice whether you feel
and see energy or quiet subdute call take notice of how people are arranging themselves alone or in groups are they
talking and moving their hands are some more animated than others what is your gut telling you about them
another way to read the mood of the room is to bring along a more experienced guide much like you would on an African
safari your guide should be a socially aware expert willing to show you the ropes when it comes to tapping into your
instincts and picking up the room's move Shadow your guide and listen to what he feels and sees ask what he senses and
what Clues gave the mood away eventually you should be the one to take the lead size up the room and share and compare
your thoughts with your guide through this exercise you will soon pick up on observations like your guide does in
time doing so on your own human nature and behavior may not be that far from what happens on the open African
savannah the sooner you can hone your ability to spot safety concern or shifts in moods in group settings the more
skilled you will be in maneuvering through the social Wilds of your life chapter 8 relationship management
strategies most people have a spring in their step and put their best foot forward when they are in a new
relationship work or otherwise but they stumble and lose their footing trying to maintain relationships over the long
term reality soon sets in that the honeymoon phase is officially over the truth is all relationships take work
even the great ones that seem effortless we've all heard this but do we really get it working on a relationship takes
time effort and know how the know-how is emotional intelligence if you want a relationship that has
staying power and grows over time and in which your needs in the other person's needs are satisfied the final eek skill
relationship management is just what the doctor ordered it thankfully these relationship management skills can be
learned and they tap into the three other eek skills that you're familiar with self-awareness self-management and
social awareness you use your self-awareness skills to notice your feelings and judge if your needs are
being satisfied you use your self-management skills to express your feelings and act accordingly to benefit
the connection finally you use your social awareness skills to better understand the other person's needs and
feelings in the end no man is an island relationships are an essential and fulfilling part of life since you are
half of any relationship you have half of the responsibility of deepening these connections the following 17 strategies
will help you work on what's critical to making relationships work relationship management strategies one be open and be
curious too enhance your natural communication style 3 avoid giving mixed signals for remember the little things
that pack a punch 5 take feedback well 6. build trust seven have an open doctor policy 8 only get
mad on purpose 9. don't avoid the inevitable 10. acknowledge the other person's feelings eleven compliment the
person's emotions or situation 12. when you care show at 13. explain your decisions don't just make them 14 make
your feedback direct and constructive 15. align your intention with your impact 16 offer a fix its statement
during a broken conversation 17 feet tackle a tough conversation one be open and be curious we can imagine a few
readers thinking oh brother I have to be open and curious with people at work can I just work on my projects and what I
was hired to do minus the touchy feely stuff actually establishing building and
maintaining relationships are all part of your job even if you work with just one other person
maintaining relationships may not be on your job description and may not have even been discussed but for you to be
successful being open and curious is absolutely unequivocally part of your job let's explore what open means in
terms of relationship management being open means sharing information about yourself with others you can use
your self-management skills to choose how open you are and what you share but know that there's a benefit to opening
up that may help you with your choices when people know about you there's less room for them to misinterpret you for
example if you are particularly sensitive about showing up five minutes early to meetings and get annoyed when
people stroll in at the very beginning of the meeting or even a little late some people might interpret you as being
uptight and rigid if you shared with these same people that you were in the Marines for the first years of your
career your co-workers would understand and maybe even appreciate your sense of timing and courtesy who knows your
punctuality might even rub off being an open book on your end isn't the whole story with managing a relationship you
also need to be interested in the other person's story as well in other words you need to be curious the more you show
interest in and learn about the other person the better shot you have at meeting his or her knee needs and not
misinterpreting them when you ask questions draw from your social awareness skills to choose an
appropriate setting and time be inquisitive in your tone similar to how Santa Claus asks a child what he'd like
for Christmas the opposite tone is judgmental think of someone who's ever asked you a question
like why on Earth did you buy a motorcycle or you majored in philosophy what did you plan to do with that when
you ask questions and this person opens up you will not only learn information that will help you manage the
relationship but the other person will also appreciate the interest shown in him or her if you are beginning a new
relationship in an established one or even if you're in a rough patch take a few minutes out of your day to identify
a few relationships that need some attention and make time to be open and curious with these people two enhance
your natural communication style whether it's putting your two cents in when others are talking to you or shying away
from a disagreement your natural communication style shapes your relationships now you have the
opportunity to use your self-awareness self-management and social awareness skills to shape your natural style at
the top of a page in a journal describe what your natural style is you can call it whatever you would like think about
how your friends family and colleagues experience your style is it direct indirect comfortable serious
entertaining discreet controlled chatty intense curious cool intrusive you name it because you've likely heard about it
more than once on the left side of the paper jot down the upsides of your natural style these are the things
people appreciate about how you interact with them on the right side list the downsides or things that have created
confusion weird reactions or trouble once your list is complete choose three upsides that you can use more to improve
your communication next choose three downsides and think about ways you can either eliminate downplay or improve
them be honest with yourself about what you will or won't do if you need help
figuring out what will give you the biggest results just ask your friends co-workers and family for their
suggestions making your plan public will also build an accountability that can help you make a lasting Improvement in
your relationships three avoid giving mixed signals we all rely on stop lights to safely direct us through
intersections dozens of times each week when the stop lights aren't working and the lights either blink to proceed with
caution or are out altogether the intersection transforms into an every man
for himself situation people are confused and when it's their turn to cross they gingerly look always
before moving ahead with functioning stoplights we have confidence in the system because it's clear what we do
stop on red and go on Green it's the same for signals that we send to the people in our relationships
feelings Express truth and they have a way of rising to the surface through our reactions and Body Language despite the
words we choose telling your staff in a muted voice and frowning face that they did a great job on the product launch
doesn't match up the words and the body language are mixed people trust what they see over what they hear even if
you're a good self-manager your emotions rise to the surface you experience many emotions every day and your brain can't
sort through every single one when you talk with someone you may be saying one thing that's on your mind as your body
reacts to an emotion you experienced minutes ago you can fuse and frustrate others when
you say one thing in your body or tone say another over time this confusion will cause communication issues that
will affect your relationships to resolve the mixed signal issue use your self-awareness skills to identify
your emotions and use your self-management skills to decide which feelings to express and how to express
them sometimes it might not be appropriate to match your signals let's say you become
angry in a meeting and can't really show your emotion at that moment just put your anger on the back burner for the
moment but don't disregard the feeling forever choose a time when you can express your anger when it doesn't work
against you but instead produces the most positive results if your emotion is strong enough and you
can't put off expressing it your best bet is to explain what's happening i e if I seen people trust what they see
over what they hear distracted it's because I can't stop worrying about a phone call that wouldn't awry this
morning for the next month pay close attention to matching your tone and body language to what you were really trying
to say take mental note of those moments when you tell someone that you're feeling fine but your body tone or
demeanor is sending drastically different signals when you catch yourself sending a mixed
signal readjust to match it or explain it four remember the little things that pack a punch it's pretty obvious on any
news channel reality show sitcom or newspaper that today's media feed off the idea that courtesy appears to be
diminishing in modern society with the decline of good manners there are fewer expressions of appreciation these days
in both personal and work related relationships there are far too few pleases thank yous and I'm sorry is
being expressed most workers will say that they never get thanked for their contributions at
work but yet will agree that hearing thank you please or even I'm sorry can have a positive impact on morale think
about how often you really say thank you please or I'm sorry when it is needed if you don't use them often it could be due
to lack of time or habit or maybe even a bruised ego begin to make a habit of incorporating more of these phrases into
your relationships or rather please make it a habit to use more of these phrases during your day thank you five take
feedback well feedback is a unique gift it's meant to help us improve in ways that we perhaps cannot see on our own
since you never know exactly what you're going to receive however feedback is sometimes like opening up a present and
looking inside to find a pair of tiger striped socks with red sequins the element of surprise can catch us off
guard so we need to use our self-awareness skills to prepare ourselves for that moment what do I feel
when I am on the spot and surprised how do I show it with that awareness move on to your self-management skills
what response should I choose to help you receive feedback well let's break it down first consider the source of your
feedback this person probably has a relevant perspective he or she knows you and his senior performance and has an
interest in seeing you improve as you receive feedback turn on your social awareness skills to listen and really
hear what is being said ask clarifying questions and ask for examples to better understand the
person's perspective whether you agree with what was said or not thank the person for his or her willingness to
share because it takes almost as much grace to give feedback as it does to receive it after you receive the
feedback use your self-management skills to decide your next steps don't feel pressured to rush into action time can
help you absorb the underlying Point sort out your feelings and thoughts and help you to decide what to do about the
feed remember the emotion fees reason list receiving feedback is probably the hardest part of the process once you
decide what to do with the feedback follow up with plans actually making adjustments will show the person who
gave you feedback that you value his or her comment take the person's feedback seriously and
try what he or she suggested there may be no better way to solidify your relationship with him or her six build
trust have you ever been asked to practice Trust the exercise looks like this you have a
partner and you stand about five feet in front of the person with your back facing him you close your eyes and on a
count of three you fall backward toward the person so that he can catch you when you're caught everyone enjoys a laugh
and is thankful neither person was wiped out if only trust were a matter of good strong arms and steady balance an
unknown author said trust is a peculiar resource it is built rather than depleted by use
trust is something that takes time to build can be lost in seconds and maybe our most important and most difficult
objective in managing our relationships how is trust built open communication willingness to share consistency in
words actions and behavior over time and reliability and following through on the agreements of the trust is a peculiar
resource it is built rather than depleted by use relationship just to name a few examples
it's ironic that for most relationships a certain level of trust needs to be present in order for you to develop
trust to build trust use your self-awareness and self-management skills to be the first to lay some of
yourself on the line and share something about you remember you should share parts of yourself at a time don't feel
like you have to be a complete open book up front to manage your relationships you need to manage your trust of others
and their trust level of you is critical to deepening your connection with others cultivating relationships and building
trust take time identify the relationships in your life that need more trust and use your self-awareness
skills to ask yourself what is missing use your social awareness skills to ask the other person what needs to happen to
build trust and listen to the answer asking will show you care about the relationship which will help to build
trust and deepen the relationship seven have an open door policy here's a quick history lesson that you may
remember the open door policy originated in 1899 when the United States feared it would lose its trading privileges in the
East the United States declared an open door policy allowing all trading nations access to the Chinese market access it's
an important word that sums up the open door concept access has moved swiftly Beyond trading agreements and into the
workplace today a true open door policy allows any employee to talk to anyone at any level fostering upward communication
through direct and easy access to everyone below ask those around you if you should adopt an open door policy to
better manage your relationships if you need to be more accessible and show people they can have unscheduled
informal conversations with you then adopting this policy might be right up your alley keep in mind you don't have
to stretch yourself too thin by being there for everyone at any time you simply have to communicate your policy
and then stick to it use your self-awareness skills to identify how the policy works for you and manage
yourself to make it work ongoing observations of others also known as social awareness should help you
determine how it's working too remember increasing your accessibility can only improve your relationships it literally
opens the door to communication even if it's virtual by email or phone people will feel valued and respected because
of the time you're giving them and you get the opportunity to learn about others at the end of the day the policy
is a win for you and a win for others eight only get mad on purpose anyone can become angry that is easy but to be
angry with the right person to the right degree at the right time for the right time for the right purpose and in the
right way this is not easy we can thank Greek philosopher Aristotle for those words and enduring insight
into managing our emotions and relationships if you can Master this one consider your eek Journey a success
anger is an emotion that exists for a reason anger is not an emotion to stifle or ignore if you manage it properly and
use it purposefully you can get results that enhance your relationships really think of the football coach who gets
straight to the point at halftime his Stern feedback grabs his players attention and focuses them for the
second half the team returns refreshed refocused and ready to win in this case the coach managed his emotions to
motivate others to action expressing anger in appropriate ways communicates your strong feelings and reminds people
of the gravity of a situation expressing anger too much or at the wrong times desensitizes people to what
you are feeling making it hard for others to take you seriously using a strong emotion like anger to benefit
your relationships will take time to master because hopefully you don't have daily opportunities to practice there's
a lot of behind the scene's preparation for this strategy starting with becoming aware of your anger use your
self-awareness skills to think about and Define your varying degrees of Anger from what annoys you a little to what
sends you off the deep end write these down and choose words that are specific and then write examples to
explain when you feel this way determine when you should show your anger based on the Criterion that if it's shared it
will actually improve the relationship somehow to make your choices use your social awareness skills to think about
the other people involved and their responses remember relationship management is about making choices and
acting with the goal of creating an honest deep connection with others to do this you need to be honest with others
and with yourself which sometimes means using anger with a purpose nine don't avoid the inevitable you and Marge work
in the same shipping and receiving department she gets under your skin if you could press a button to ship her to
another department it would have been done five years ago the problem is no such button exists and
there's no chance of change to add fuel to the fire your boss has just given you and Marge a large project
to work on together she suggests meeting for lunch to talk about the next steps and you generate a fast list of reasons
why you can't make it you have officially brushed Marge off now what you're still at square one that's what
and you still have the project and have to figure out how to work together this is when relationship management
skills are absolutely necessary because though you might not choose a friendship with this person you and Marge are now
responsible for the same project here's a basic strategy to work with Marge do not avoid her or the situation accept it
and make the choice to use your e-skills to move forward with her you'll need to watch your emotions and make decisions
about how to manage those emotions since you're not in this alone conjure up your social awareness skills to bring
Marge into the fold and put yourself in her shoes meet with her to learn about what experience she has to offer and her
preferences for working with you on this project observe her body language to see how she
responds to you maybe you frustrate her just as much this may hurt a little but you may actually lay the groundwork for
a working relationship next share your preferences for managing the project and come to an agreement you won't need to
tell Marge you don't care for her instead you can share that you prefer to work independently on separate parts of
the project and meet along the way to ensure you're both on track if Marge agrees your work process has
been hammered out if she doesn't agree it's time to apply more self-management and social awareness skills until you
reach an agreement if you get frustrated along the way and chances are you will ask yourself why and decide how to
manage yourself loop back with Marge at your next meeting and remind yourselves about the
goal of the project at the end of the project find a way to acknowledge what you both accomplished together
10. acknowledge the other person's feelings if you're known for being terrible with relationships then this
eek strategy may be a great place to start getting vet let's say that one morning you're pulling into your
company's parking lot and you see your co-worker Jesse holding back tears as she exits her car next to you you ask
her if she's okay and she's not you respond with well work will get it off your mind see you inside then you wonder
why she avoids you for the rest of the day one key to managing relationships is leaning into your own discomfort and
taking a moment to acknowledge not stifle or change other people's feelings I'm sorry you're upset what can I do
shows Jesse that if crying is what's going to help her then you'd be willing to find her a tissue simple acts like
this one acknowledge emotions without making them a big deal marginalizing them or dismissing them
everyone has a right to experience feelings even if you might not feel the same way you don't have to agree with
the way people are feeling but you do have to recognize those feelings as legitimate and respect them to help you
validate someone's feelings let's use Jesse's example using your social awareness skills listen to her intently
and summarize what you've heard back to her not only does it show great listening skills but it also shows that
your Adept at relationship management because you reached out to show you cared and took an interest in her you'll
end up with a better connection with a no calm Jesse and all it took was some time to pay attention and notice her
feelings complement the person's 11 emotions or situation if you calmly phone your utility company to have an
incorrect fee removed from your monthly bill you would assume that the customer service representative would be helpful
friendly and courteous with your request let's say you make the same phone call but this time you're in a terrible mood
you're feeling testy agitated and annoyed at the error you've been on hold for 10 minutes which doesn't help
when the customer service rep talks to you he can hear it in your voice when he speaks he sounds serious as if he wants
to resolve this quickly you appreciate the professionalism and service check this problem off your list and move on
this customer service rep is skilled at picking up on cues and adapting to them to give Fast hassle-free service which
benefits the customer and the company as well and his high eek makes him promotable
and marketable what he did exactly is a strategy in relationship management that requires social awareness skills
listening being present putting yourself in the shoes of the other person identifying where someone is emotionally
and choosing an appropriate and complementary response this last piece choosing a complimentary response
doesn't require you to match or mirror emotions it wouldn't make sense for the customer service rep to use the same
inpatient approach you did that would infuriate you as the customer mirroring emotions would also make co-workers and
Friends recoil the complimentary response always says you recognize what the other person feels and you think
it's important to practice complementing emotions in your relationships think about one or
two emotional situations you've experienced where there wasn't a lot of gray area and there was at least one
other person present how did the other person respond to you did his or her response help or hurt your mood was the
person able to compliment your emotional state once you can answer these questions it's your turn to focus on
complimenting other people's emotions in the situations they faced give yourself a week or two to be it ready for the
people in your closest relationships the people at work or home tell yourself your role is to notice
their moods and to be there for your co-workers and family members in a helpful way whether you are excited or
concerned for them you will show that you are sensitive and care about what they're going through 12 when you care
show it here's a true story for aspiring high IQ managers across the globe one morning I groggly went up in the
elevator of my office building to start yet another day it had been a long night the day before I had stayed late so I
could finish some projects for my boss when I got to my cubicle I saw that there was a fresh black and white cookie
in a card that said thanks for filling in the Black and Whites it was from my boss she was always such a busy person
juggling home and work I was floored to see that she had found a few minutes to slip into a bakery on
behalf of my sweet tooth and get into the office early to put a cookie on my chair I just about cried at her
thoughtfulness talk about the simple things that go a long way that cookie motivated me to
work even harder and I did so happily and with Fierce loyalty we hear this story in many forms but the strategy is
always the same there are people who do great work around you every day when you care show
it don't hesitate or put it off until next week do something this week or even today things as simple as a greeting
card or something else inexpensive yet meaningful that sums up how you feel or all you need to make an impact and
strengthen a relationship 13. explain your decisions don't just make them it's frightening to be in a
place you're not familiar with and be completely in the dark case in point Have you ever planned to go camping but
got to the site in the dark it's hard to get your bearings you're setting up a tent in the dark and because you're in
the wilderness it's just eerily quiet and black you go to bed with one eye open and hope for the best
the next day you wake up tired and unzip your tent and you're amazed at the beauty around you water mountains
tree-lined trails and cute little animals abound there's nothing to be afraid of you soon forget last night's
anxieties and you move about your day what were you so worried about anyway the only difference between these two
scenarios is light it's the same place and you're with the same people with the same gear this is what people experience
when decisions are made for them when you were in the dark intentionally or not about upcoming layoffs contract
negotiations and the like you may as well be setting up camp and Blackness if there are layoffs that increase your
workload or change your shift you'll find out when the pink slips are handed out if taxes are changed you'll see it
on your paycheck no recourse no trial period it's a done deal that's a tough pill to swallow because we're not
children or dependents we're adults to support an idea we need to understand why the decision was made when you use
your EK to manage relationships keep this in mind instead of making a change and expecting others to just accept it
take time to explain the why behind the decision including Alternatives and why the final Choice made the most sense
if you can ask for ideas and input ahead of time it's even better finally acknowledge how the decision will affect
everyone people appreciate this transparency and openness even though the decision May negatively impact the
transparency and openness also make people feel like they're trusted respected and connected to their
organization instead of being told what to do in kept in the dark if you have a habit of making decisions quickly and
independently you're likely very personally competent though old habits die hard since they're
ingrained in your brain's wiring it's time to rewire and add social confidence to your decision-making repertoire first
you'll likely have to spot your upcoming decisions take out your calendar to look over the
next three months to identify which decisions will need to be made by then now work backward and see who will be
impacted by these decisions make a complete list of who will be affected by each decision and plan on
when and where you will talk together about each including the details that explain why and how each decision will
be made if you have to invite people to a special meeting for just this purpose so be it as you plan your agenda and
your words use your social awareness skills to put yourself in the shoes of others so you can speak to your audience
before and after you make the decision as they would expect and hope 14. make your feedback direct and constructive
think about the best feedback you ever received it wasn't something you necessarily wanted or expected but it
made a difference in your behavior going forward the feedback may have shaped your
overall performance or how you deal with a particular situation or even your career what made the feedback so good
if you are responsible for giving feedback there are several guidebooks to walk you through the process making sure
it's within legal and Human Resources guidelines sit down we have some news following legal guidelines isn't what
makes feedback a performance or person changing experience infusing experience infusing iki no how into your feedback
though is what does here's how to think about feedback and eek giving feedback as a relationship building event that
requires all four EQ skills to be effective use your self-awareness skills to identify your feelings about the
feedback are you comfortable with the process why or why not next use your self-management skills to decide what
you'll do with the information you just learned about yourself from answering the above questions
for example if you're anxious about giving feedback about phone etiquette because you don't want people to think
you're eavesdropping how exactly are you going to get Beyond this anxiety to confidently give feedback
it's up to you but don't ignore the feedback because of your discomfort next use your social awareness skills to
think of the person who's receiving the feedback remember feedback is meant to address the problem not the person how
does the person need to hear your message so it's clear direct constructive and respectful constructive
feedback has two parts sharing your opinion and offering solutions for change let's take Todd he's very direct
sugarcoating his need to make phone etiquette improvements will insult him but if sugar coating hard news is in his
Improvement plan consider sharing feedback with and without the sugar so he can hear the difference and learn
from it Jenny on the other hand is sensitive since this is a relationship building
experience keep Jenny in mind when giving feedback is a relationship building event that requires all four EK
skills to be effective planning her feedback using softeners such as I think or I believe or this time to begin a
statement May soften the Blow instead of your report is terrible use I believe there are parts of your report that
could use revisions may I walk you through some suggestions here offering suggestions for improvement is helpful
not prescriptive at the end ask the person for his or her thoughts and thank the person for his or her willingness to
consider your suggestions 15. align your intention with your impact let's say you're in a staff meeting and the next
topic on the agenda is to figure out why some key deadlines are being missed after some back and forth it's looking
like Anna might be partially to blame and the room is getting tense in an honest attempt to lighten the mood you
say something like geez Anna looks like maybe taking those long lunches is finally catching up to you instead of
laughs there's dead silence you don't understand what you did wrong and you later tell Anya I was only kidding but
she seems put off these are the famous last words of someone who had good intentions but the
result or impact was not a lot and it's too late or think about the results driven manager who has good intentions
about guiding her staff toward achieving Higher Goals she's so focused on success that she becomes entrenched in the work
doing most of it herself or pushing everyone to do it her way completely missing how to manage the work through
others her staff deems her a hard driving micromanager who doesn't share knowledge and all she intended was for
the team to learn from her and be successful yet again intentions were good but they had the opposite impact
relationships are now tarnished and the manager can't figure out why her staff resents her
if you find that you spend time smoothing things over to repair a relationship or you are unsure about
what's going wrong in your relationship know that these situations are avoidable with the help of your awareness and
management skills making small adjustments will make all the difference to align your words and actions with
your intent you need to use your social awareness and self-management skills to observe the situation and the people in
it think before you speak or act and make an appropriate and sensitive response do a quick analysis think of a
situation where the impact of what you said or did was not what you intended on a piece of paper describe the incident
your intentions your actions and the impact the end result or reaction of others next write what you didn't
realize in the situation and file and what you understand now in hindsight including missed cues and what you
learned about yourself and others finally answer what you could have done differently to keep your intent and
inact aligned if you're not sure ask someone who is involved in the situation in honest case you didn't realize it was
the wrong moment for that joke it singled her out publicly next time you'll lighten the mood by poking fun at
yourself not someone else the results driven manager didn't realize what motivated her staff members she didn't
give them space and time to learn and grow on their own to better manage your relationships it's critical to spot
misalignments before you act so that your actions match your impact with your good intention
16 offer a fix its statement during a broken conversation Airline agents they are often the bearer of unavoidably bad
news in person weather delays delays due to Mechanical repairs lost luggage and overbooking
the list goes on and on airline agents attempt to repair your broken experience with phyx ax it's or tools like
rebooking and vouchers to problem solve and address the ultimate goal to get you to your destination it's probably safe
to assume that we've all had conversations where we could use a fix it a simple discussion breaks into a
disagreement or gets stuck going around in circles in these broken conversations past mistakes may get brought to the
surface regretful comments are made and blame is present no matter who said what or who started it it's time to refocus
and fix someone needs to step back quickly assess the situation and begin repairing the conversation with a fix it
to do this you need to let go of the blame and focus on the repair do you want to be right or do you want a
resolution use your self-awareness skills to see what you are contributing to the situation self-managed to put
your Tendencies aside and choose the high road your social awareness skills can help you identify what the other
person brought to the table or field looking at both sides will help you figure out where the interaction broke
down and which fix its statement is needed to begin the repairs fix its statements feel like a breath of fresh
air are neutral in tone and find Common Ground a fix its statement can be as simple as saying this is hard or asking
how the person is feeling most conversations can benefit from a fix it and it won't do any harm if you feel the
conversation breaking down this strategy will help you maintain open lines of communication when you're upset and with
conscious effort and practice you will be able to fix your broken conversations before they become damaged Beyond repair
fix its statements feel like a breath of fresh air are neutral in tone and find Common Ground 17 tackle a tough
conversation why did I get passed over for the promotion your staff member Judith asks with a slightly defensive
tone a wounded posture and a quivering void this is going to be a tough one the news leaked out early about Roger's
promotion before you could speak with Judith you value Judith in her work but you'll need to explain that she's not
ready for the next level yet that's not the hardest part of this conversation damage control is another
story from the boardroom to the break room tough conversations will surface and it is possible to calmly and
effectively handle them tough conversations are inevitable forget running from them because they're sure
to catch up to you though eke skills can't make these conversations disappear acquiring some new skills can make these
conversations a lot easier to navigate without ruining the relationship one start with the agreement
if you know you are likely to end up in a disagreement start your discussion with the common ground you share whether
it's simply agreeing that the discussion will be hard but important or agreeing on a shared goal create a feeling of
agreement for example Judith I first want you to know that I value you and I'm sorry that you learned the news from
someone other than me I'd like to use this time to explain the situation and anything else you'd like to hear from me
I'd also like to hear from you too ask the person to help you understand his or her side people want to be heard
if they don't feel heard frustration Rises before frustration enters the picture beat it to the punch and ask the
person to share his or her point of view manage your own feelings as needed but focus on understanding the other
person's view in Judith's case this would sound like Judith along the way I want to make sure you feel comfortable
sharing what's on your mind with me I'd like to make sure I understand your perspective by asking for Judith's input
you are showing that you care and have an interest in learning more about her this is an opportunity to deepen and
manage your relationship with Judith three resist the urge to plan a comeback or a rebuttal your brain cannot listen
well and prepare to speak at the same time use your self-management skills to silence your inner voice and direct your
attention to the person in front of you in this case Judith has been passed up for a promotion that she was really
interested in and found out about it Through the Grapevine let's face it if you'd like to maintain the relationship
you need to be quiet listen to her shock and disappointment and resist the urge to defend yourself
4. help the other person understand your side too now it is your turn to help the other person understand your perspective
describe your discomfort your thoughts your ideas and the reasons behind your thought process communicate clearly and
simply don't speak in circles or in code in Judith's case what you say can ultimately be great feedback for her
which she deserves to explain that Roger had more experience and was more suited for the
job at this time as an appropriate message since his promotion was leaked to her in an unsavory way this is
something that requires an apology this ability to explain your thoughts and directly address others in a
compassionate way during a difficult situation is a key aspect of relationship management five move the
conversation forward once you understand each other's perspective even if there's disagreement someone has to move things
along in the case of Judith it's you try to find some common ground again when you're talking to Judith say
something like well I'm so glad you came to me directly and that we had the opportunity to talk about it I
understand your position and it sounds like you understand mine I'm still invested in your development and would
like to work with you on getting there experience you need what are your thoughts 6. keep in touch the resolution
to a tough conversation needs more attention even after you leave it so check progress frequently ask the other
person if he or she is satisfied and keep in touch as you move forward you are half of what it takes to keep a
relationship oiled and running smoothly in regard to Judith meeting with her regularly to talk about her career
advancement and promotion potential would continue to show her that you care about her progress in the end when you
enter a tough conversation prepare yourself to take the high road not be defensive and remain open by practicing
the strategies above instead of losing ground with someone in a conversation like this it can actually become a
moment that solidifies your relationship going forward
Heads up!
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