What do you do if your emotional intelligence is not helping you manage stress and pressure at work?

Emotional intelligence (EI) is the ability to understand and manage your own emotions, as well as recognize and influence the emotions of others. In the workplace, high EI is often touted as a key tool for handling stress and pressure effectively. But what if you find that your EI isn't providing the stress-busting benefits it's supposed to? This article explores ways to bolster your emotional intelligence to better cope with workplace challenges.

1 Reassess EI

Sometimes, the issue might be with the perception of one's emotional intelligence rather than its effectiveness. Take a step back and reassess your EI skills. Are you truly aware of your emotions and how they affect your behavior and decision-making? Reflecting on your emotional responses to stressful situations can shed light on areas that need improvement. Understanding that emotional intelligence is a set of skills that can be developed is the first step towards using it more effectively in managing workplace stress.

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Margaret Barrie

Leaders Entrepreneurs Elevate Performance For Healthy Work-life Balance CliftonStrengths® Coach | Psychologist | Nutritionist
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If emotional intelligence is not the issue, then one needs to check out the extent to which there are physical, intellectual, social or other factors that are at the root of the stress - "stress" being the extent to which one is overstretched in any aspect of of one's being

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2 Seek Feedback

Feedback can be a powerful tool in understanding how your emotional intelligence manifests in the workplace. Reach out to trusted colleagues or a supervisor for their perspective on how you handle stress and pressure. This can provide insights into how your emotional responses are perceived by others and whether they align with your self-assessment. Constructive feedback can highlight areas for improvement and help you develop strategies to enhance your EI in challenging situations.

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Daniel Vilasboas

Grupo Product Manager | Agile Coach | Product Operations | Product Manager
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This theme is a common ground for some leaders, só you could ask other leaders or colleagues how they felt in some situations that you were trying to manage difficult situations. Such feedback can function as a guide on what to improve in this area.

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3 Learn Techniques

If your emotional intelligence isn't helping as much as you'd like, it's time to learn new techniques. Mindfulness practices, such as meditation or deep-breathing exercises, can increase self-awareness and help regulate emotions. Additionally, exploring different stress management tactics like time management or prioritization can reduce the impact of external pressures. Combining these techniques with your emotional intelligence can create a more robust approach to managing stress.

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Daniel Vilasboas

Grupo Product Manager | Agile Coach | Product Operations | Product Manager
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One thing that I like to learn to improve my EI in a way is to take some classes about negotiation, all kinds of negotiations. From, can be weird, but hostage negotiations, yeah Chris Voss masterclass, until how to give difficult feedbacks and how to sell or buy products. This makes you more relaxed and ready when you need to have this kind of conversation or when this situation comes to you.

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4 Practice Resilience

Resilience is the ability to bounce back from adversity, and it's closely linked to emotional intelligence. To build resilience, practice reframing negative experiences in a more positive light and focus on developing a growth mindset. This involves seeing challenges as opportunities to learn rather than insurmountable obstacles. By practicing resilience, you can use your emotional intelligence to not just manage stress but to thrive in spite of it.

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5 Expand Knowledge

Broadening your understanding of emotional intelligence can also help. Consider reading up on the latest EI theories and models or taking workshops and courses on the subject. This continual learning can provide new insights and techniques that you may not be currently utilizing. With a deeper knowledge of emotional intelligence, you'll be better equipped to apply its principles to manage workplace stress effectively.

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Daniel Vilasboas

Grupo Product Manager | Agile Coach | Product Operations | Product Manager
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One useful thing is to always have or test some techniques. To structure feedback, to understand a discussion, to access the real meaning behind the stress or the questions. This gives you a guide and makes the others look at you as someone trying to help.

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6 Cultivate Support

Lastly, don't underestimate the power of a supportive network in managing stress. Cultivate relationships with colleagues who can offer support, guidance, and a listening ear when pressures mount. Sharing experiences and coping strategies can provide new perspectives and reinforce your emotional intelligence skills. Remember, managing stress at work isn't a solo endeavor; it's often the collective EI of a team that creates a resilient work environment.

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7 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 do you do if your emotional intelligence is not helping you manage stress and pressure at work?

1

2

3

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5

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1 Reassess EI

2 Seek Feedback

3 Learn Techniques

4 Practice Resilience

5 Expand Knowledge

6 Cultivate Support

7 Here’s what else to consider

Business Communications

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What do you do if your emotional intelligence is not helping you manage stress and pressure at work?

1

2

3

4

5

6

7

1 Reassess EI

2 Seek Feedback

3 Learn Techniques

4 Practice Resilience

5 Expand Knowledge

6 Cultivate Support

7 Here’s what else to consider

Business Communications

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