Learn how to develop your emotional intelligence (EI) during a career transition. EI can help you cope with stress, communicate effectively, build relationships, and achieve your goals.

To better listen to your emotions, the first step is to slow down. Reflect on any big events or reactions that surprised you. Try to note all the different emotions you were feeling before, during, and after. Each one holds a clue about what matters to you. Next, recognize what those emotions show about you that is positive. Every emotion tells a story about you that has an upside, otherwise you wouldn't experience it. Don't judge or try to avoid "negative" emotions like frustration, anger, or sadness. Determine what they show about you that you really like. Accept those emotions are valuable and useful, and you will be much more able to control your behavior as a result.

What are the best ways to develop your EI during a career transition?

A career transition can be a stressful and challenging time, especially if you are facing uncertainty, rejection, or conflict. However, it can also be an opportunity to grow your emotional intelligence (EI), which is the ability to understand and manage your own and others' emotions. EI can help you cope with stress, communicate effectively, build relationships, and achieve your goals. Here are some of the best ways to develop your EI during a career transition.

1 Assess your strengths and weaknesses

Before you embark on a new career path, take some time to reflect on your current level of EI. You can use online tools, such as the Mayer-Salovey-Caruso Emotional Intelligence Test (MSCEIT), or ask for feedback from people you trust, such as mentors, colleagues, or friends. Identify the areas where you excel, such as empathy, self-awareness, or motivation, and the areas where you need to improve, such as self-regulation, social skills, or problem-solving. Be honest and open-minded about your strengths and weaknesses, and set realistic and specific goals for your EI development.

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2 Learn from your emotions

During a career transition, you may experience a range of emotions, such as excitement, anxiety, frustration, or disappointment. Instead of ignoring or suppressing them, try to learn from them. Emotions are signals that tell you something about yourself and your situation. They can help you identify your needs, values, and preferences, as well as the challenges and opportunities you face. For example, if you feel nervous about an interview, it may mean that you care about the outcome and that you need to prepare well. If you feel angry about a rejection, it may mean that you have high expectations and that you need to adjust them. By paying attention to your emotions, you can use them as a source of information and guidance.

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Alex Egeler

Finding parents energizing jobs | Career coach for parents | Lead dad of 4 boys | Certified EQ coach | Former aerospace executive |
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To better listen to your emotions, the first step is to slow down. Reflect on any big events or reactions that surprised you. Try to note all the different emotions you were feeling before, during, and after. Each one holds a clue about what matters to you. Next, recognize what those emotions show about you that is positive. Every emotion tells a story about you that has an upside, otherwise you wouldn't experience it. Don't judge or try to avoid "negative" emotions like frustration, anger, or sadness. Determine what they show about you that you really like. Accept those emotions are valuable and useful, and you will be much more able to control your behavior as a result.

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3 Practice mindfulness

Mindfulness is the practice of being present and aware of your thoughts, feelings, sensations, and surroundings, without judging or reacting to them. Mindfulness can help you develop your EI by enhancing your self-awareness, self-regulation, and empathy. By being mindful, you can observe and accept your emotions, rather than being overwhelmed or controlled by them. You can also tune in to the emotions of others, and respond to them with compassion and respect. You can practice mindfulness in various ways, such as meditation, breathing exercises, yoga, or journaling.

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Brittney Aston

Community Manager | Pursuing MFA at SAIC | Agile Leader with 13+ Years of Experience | Army Veteran | Interdisciplinary Artist | Passionate about Building Trust & Engagement in Communities | Nextdoor Alum
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Lately, we hear a lot about “mindfulness.” But truly, this is a step I don’t think any of us should skip. If you want to take it a step deeper…look into Neo-emotional release. Find a certified healer and heal. I believe it will not only help you with EI - but - in almost every aspect of your life.

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4 Seek feedback and support

One of the best ways to develop your EI is to seek feedback and support from others. Feedback can help you gain insight into your emotional strengths and weaknesses, and how they affect your performance and relationships. Support can help you cope with stress, boost your confidence, and motivate you to pursue your goals. You can seek feedback and support from various sources, such as mentors, coaches, peers, or network contacts. You can also join online or offline communities that share your interests, values, or aspirations. Be open to constructive criticism, and express gratitude and appreciation for the feedback and support you receive.

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5 Apply your EI skills

Finally, to develop your EI, you need to apply your skills in real-life situations. You can use your EI skills to navigate the various aspects of a career transition, such as exploring your options, applying for jobs, interviewing, negotiating, or starting a new role. You can use your self-awareness and self-regulation to manage your stress, emotions, and impulses. You can use your empathy and social skills to communicate effectively, build rapport, and collaborate with others. You can use your motivation and problem-solving to overcome challenges, seize opportunities, and achieve your goals. By applying your EI skills, you can demonstrate your value, potential, and adaptability, and increase your chances of success.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What are the best ways to develop your EI during a career transition?

1

2

3

4

5

6

1 Assess your strengths and weaknesses

2 Learn from your emotions

3 Practice mindfulness

4 Seek feedback and support

5 Apply your EI skills

6 Here’s what else to consider

Emotional Intelligence

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What are the best ways to develop your EI during a career transition?

1

2

3

4

5

6

1 Assess your strengths and weaknesses

2 Learn from your emotions

3 Practice mindfulness

4 Seek feedback and support

5 Apply your EI skills

6 Here’s what else to consider

Emotional Intelligence

Rate this article

Thanks for your feedback

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