Everyone struggles to manage their emotions at times. It’s normal to experience negative feelings at work, and we can’t expect ourselves or others to leave those feelings at home. To manage them in a healthy way, here are three elements of emotional intelligence you need to develop.
 
Tap into your self-awareness. When strong emotions strike, tap into your self-awareness with this simple exercise. First, notice your body. Scan from head to toe. Are you tense? Where’s your energy level? Then check in with your thoughts. Are they loud or quiet? Clear or confused? Finally, identify your emotions. How pleasant or unpleasant are they? How intense are they? If you can, name the feeling.
 
Self-regulate using your breath. Taking a few minutes to slow down and lengthen your exhales will activate your parasympathetic nervous system and slow down your heart rate, reducing stress and shifting you from a heightened emotional state to a more relaxed one.
 
Find small moments to uplift others. Try to see every encounter at work as an opportunity to leave the other person feeling uplifted. Use appropriate compliments, smiles, or a simple, kind greeting to foster strong, productive relationships that will help boost your emotional well-being.
This tip is adapted from “3 Exercises to Boost Your Emotional Intelligence, According to Research,” by Emma Seppälä
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