5 practical strategies to improve your emotional intelligence | Empathy | Emotional self-regulation Care

In a world where traditional rational and academic intelligence is often the center of attention, emotional smartness It appears as an equally important or even more important skill in terms of identification Personal success And professional. As we become more aware of the complexity, impact and importance Human interactionsit is becoming increasingly clear that the ability to recognize, understand and manage our capabilities effectively Emotionsas well as others, is our core factor Integrated development.

“One of the essential components of emotional intelligence is awareness of our emotions, that is, recognizing what is happening to us during a given moment, a skill that in turn allows us to apply other skills such as emotional self-regulation, motivation, empathy and social skills. For this reason, various studies have shown that people with high levels of… of emotional intelligence they tend to have better interpersonal relationships, greater job satisfaction and better management of stress and anxiety, aspects that have a positive impact on well-being and personal growth.” said Paula Pelaez, a psychologist at the International Wellness Clinic.

What strategies or techniques can contribute to developing and improving emotional intelligence?

Emotional self-awareness

To better identify and understand our feelings, it is necessary to practice self-reflection, in other words, taking time to reflect on our emotional experiences, which can provide a deeper understanding of how we feel and the reasons behind those feelings. Likewise, as Pelaez mentioned, keeping a diary in which the emotions you experience throughout the day can be an extremely useful tool for identifying patterns and understanding what triggers them.

Likewise, practicing mindfulness can help us be more present in the present moment and more in tune with our emotions. Therefore, it is ideal to be able to do some type of meditation or Complete focus of mindThese techniques favor emotional awareness, said Dr. Alberto Allegri Bravo, a psychologist and academic coordinator of the psychology degree at Florida Continental University.

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A person with high emotional intelligence can deal with stressful situations effectively, understand the feelings of others, and maintain healthy interpersonal relationships.

Empathize with

According to the psychologist, in order to increase empathy, it is important to put the following into practice:

  • Active listening: Instead of interrupting the person who is speaking or thinking about what to say next, we should focus on listening to what the other person is saying without judging or interpreting. Basically, it is listening, understanding and respecting other people's feelings and perceptions.
  • role play: We can implement the dynamics as a family or with a partner. Simulate situations in which each person takes on the role of the other to see things from their point of view. Naturally, this helps you understand the motives and feelings of others better.
  • Ask honestly: Asking open-ended questions and showing interest in others can help you develop empathy and better understand their perspectives.
  • Cognitive empathy: Imagining how another person would feel in certain situations and how they would react can also help us put ourselves in their shoes and better understand their emotional perspective.

Emotional self-regulation

There are many strategies people can use to improve their ability to manage stress and regulate their emotions effectively. For example, as the specialist from Florida Continental University explained, implementing certain relaxation techniques, such as meditation, deep breathing, progressive muscle relaxation, mindfulness, positive visualization or yoga can help better control emotions.

“Another very good alternative is regular physical exercise, as this not only benefits the body, but can also have a positive impact on mental health. In fact, physical activity helps release endorphins, a neurotransmitter that can improve mood and reduce stress.” , thus enhancing emotional self-regulation.

Social skills

Managing interpersonal relationships is crucial to emotional intelligence, because it involves maintaining healthy and constructive interactions with others. Therefore, in order to enhance this skill, it is necessary to practice empathy, because it helps us connect with others and also enhances mutual understanding and promotes greater cooperation.

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By seeking to understand the feelings of others, one can develop a greater understanding of their own feelings. Therefore, empathy for others can lead to greater emotional self-awareness.

“Similarly, it is important to prioritize effective communication, because it allows us to express our feelings clearly and respectfully, as well as understand the feelings of others. To improve the ability to communicate in an empathetic and assertive way, it is necessary to practice active listening, express feelings honestly and directly, and validate the feelings of other individuals.” Likewise, it is essential to develop this skill, as it is essential for resolving conflicts constructively and establishing stronger relationships. The expert said.


Self-motivation is vital in developing emotional intelligence, as it pushes us to achieve our goals, overcome obstacles, and maintain a positive attitude in the face of challenges. Therefore, to develop it, it is important to set realistic and motivating goals, practice self-acceptance, self-care and gratitude, look for inspiration, but also support in difficult times, just as it is very essential to learn how to celebrate the achievements achieved. .

What challenges can people face when trying to improve their emotional intelligence?

The most common challenges include: resistance to change, lack of emotional awareness, fear of expressing feelings, difficulty managing stress, and excessive demands on oneself. Therefore, as Alberto Allegri mentioned, in order to overcome them, it is necessary to practice self-compassion, seek emotional support, develop healthy coping skills, learn to tolerate uncertainty and emotional discomfort, as well as persevere despite obstacles.

“In addition, it is important to keep in mind that to continue the process of developing and improving emotional intelligence, it is necessary to maintain an emotional growth mindset, which can be achieved through the continuous practice of self-reflection, and continuous learning.” “Openness to new experiences and perspectives, and acceptance of mistakes.” As opportunities for personal growth and development, as well as adopting a positive and resilient attitude.”

Mindfulness, or mindfulness, helps us be present in the present moment and observe our feelings without judging them. In addition, it strengthens the ability to manage stress and regulate emotions.

What statements indicate a high degree of emotional intelligence?

People with high emotional intelligence tend to communicate effectively and show empathy and understanding toward others. For this reason, the specialist from the International Clinic highlighted some phrases that are usually used by those who have mastered this ability well and which in turn can help us in the process of developing and improving emotional intelligence:

  • “I understand your feeling”.
  • “I apologize for behaving this way.”
  • “I need a moment to calm down before I speak.”
  • “What can I do to help you?”
  • “I appreciate your efforts and dedication.”
  • “I'm here for you if you need support.”
  • “I would like to understand your point of view better.”
  • “I know it's not always easy, but I'm sure we can find a solution together.”
  • “I realize I made a mistake and I am willing to learn from it.”
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Recommendations to strengthen emotional intelligence

According to Paula Pelaez, there are some other aspects we can take into consideration to maximize our emotional intelligence. some of them:

  • Establish and maintain a healthy daily routine that includes getting enough sleep, getting regular physical activity, and eating a balanced diet.
  • Practice gratitude and focus on the positive aspects of life to counter negative thoughts.
  • Identify and change negative or distorted thought patterns that may contribute to stress.
  • Establish clear boundaries in personal and work relationships to avoid emotional exhaustion.
  • Seek emotional support from friends, family, or mental health professionals, if necessary.
  • Doing enjoyable activities that generate emotional happiness, such as hobbies, pastimes, or recreational activities.
  • Express our feelings respectfully and practice self-care.

“Similarly, some useful resources available to all who want to work on developing their emotional intelligence skills include: reading books on the subject, participating in emotional intelligence workshops or courses, finding an emotional mentor or coach, participating in support groups, or therapy with Psychology experts set clear and achievable emotional goals.” Psychiatrist recommended.

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