How do you cope with stress and burnout as a leader with emotional intelligence?

1 Assess your current EI level

The first step to improve your EI is to know where you stand. You can use various tools and assessments to measure your EI, such as the Emotional Intelligence Appraisal or the Emotional and Social Competence Inventory. These tests can help you identify your strengths and weaknesses in four key domains of EI: self-awareness, self-management, social awareness, and relationship management. You can also ask for feedback from your peers, managers, and subordinates to get a more objective and comprehensive view of your EI.

2 Practice mindfulness and self-care

One of the best ways to improve your self-awareness and self-management is to practice mindfulness and self-care. Mindfulness is the ability to pay attention to the present moment, without judgment or distraction. It can help you recognize and regulate your emotions, as well as empathize with others. You can practice mindfulness by meditating, breathing deeply, or doing yoga. Self-care is the act of taking care of your physical, mental, and emotional well-being. It can help you reduce stress, boost your energy, and improve your mood. You can practice self-care by getting enough sleep, eating healthy, exercising, or doing something you enjoy.

3 Communicate with empathy and clarity

Another way to improve your EI is to communicate with empathy and clarity. Empathy is the ability to understand and share the feelings of others, without imposing your own opinions or judgments. It can help you build rapport, trust, and collaboration with your team. You can communicate with empathy by listening actively, asking open-ended questions, acknowledging emotions, and expressing appreciation. Clarity is the ability to convey your message clearly, concisely, and confidently, without ambiguity or confusion. It can help you avoid misunderstandings, conflicts, and errors with your team. You can communicate with clarity by using simple and direct language, providing context and examples, and confirming understanding.

5 Cope with stress and burnout with resilience and support

The final way to improve your EI is to cope with stress and burnout with resilience and support. Resilience is the ability to bounce back from adversity, challenges, and setbacks, without losing your motivation, optimism, and well-being. It can help you overcome difficulties, learn from failures, and adapt to changes. You can build resilience by reframing negative thoughts, focusing on solutions, and setting realistic and achievable goals. Support is the act of seeking and offering help and guidance to others, especially in times of stress and crisis. It can help you reduce isolation, share burdens, and find solutions. You can seek support from your mentors, coaches, peers, or friends, and offer support to your team members by being available, attentive, and compassionate.