3. Unlike your IQ, you can
improve your Emotional
Intelligence (EQ)
4. “I've learned that people will forget what you
said, people will forget what you did, but
people will never forget how you made them
feel.” -Maya Angelou
5. Workshop Overview
Introduction and Assessment
What is EQ?
Why is EQ Important?
What are the 5 Core EQ Skills
Take an assessment of your EQ
Identify Strengths and Areas for Improvement
6. Workshop Overview (cont.)
5 Ways to Build your
EQ
1. Self Awareness
Mindfulness and
Neuroscience
Headspace Exercise
2. Emotion Regulation
Case Study
3. Self-Motivation
“Organized Mind”
4. Empathy
Loving Kindness
Exercise
5. Social Skill
Saying “No”
Communication Skills
7. What is Emotional
Intelligence (EQ)?
Your ability to recognize
and understand your
emotions, and your skill to
use this awareness to
manage yourself and your
relationships with others.
8. EQ versus IQ
EQ is the #1 predictor
of success in personal
and professional life.
90% of top performers
are high in EQ.
60% of performance in
all types of jobs is
accounted for by EQ
9. High EQ
Happier and more
optimistic in life.
More assertive and
expressive of their
personal needs.
More empathetic and
understanding of others.
Capable of saying “no”
to others and setting
healthy limits.
Less impulsive and tend
to make better
decisions.
Capable of tolerating
stress better.
10. High EQ (cont.)
Less likely to abuse
drugs and alcohol.
More satisfied with their
social networks and
appear to receive more
social support.
Successfully avoid
interpersonal arguments
and fights.
More successful
academically, in their
careers, and
interpersonal
relationships.
Tend to be better
parents.
More capable of coping
with a serious medical
condition.
11. Accurately perceive your emotions and stay
aware of them as they happen.
Self
Awareness
Empathy
Emotion
Regulation
Social
Skill
5 Core EQ Skills
Self
Motivation
Control or redirect disruptive impulses and
moods.
Pursue goals with energy and persistence.
Step into another person’s shoes and see from
their point of view.
Manage relationships and build networks.
12. Take the Test:
What is your EQ Score?
What is your total score?
What are your strengths?
What areas do you need to improve and why?
13. What is Self-Awareness?
The ability to see ourselves objectively.
To examine our thoughts and emotions from a third-
person perspective.
The ability to stop ourselves from getting swept up in
the emotion.
To stop identifying with the emotion and see it clearly
and objectively.
14. Build Self Awareness with
Mindfulness
A stable, clear, non-judging
attention is the foundation of
self awareness.
Mindfulness meditation has
been used for over 2,500 years
to improve focus and attention.
Neuroscience shows us how
mindfulness improves our
brain.
15. 8 Weeks to a Better Brain
What changes happen in the brain when you practice
Mindfulness Mediation for 8 Weeks?
Increased gray-matter density in the hippocampus
Decreased gray-matter density in the amygdala.
Prior research showed changes in the insula.
“By practicing meditation, we can play an active role in
changing the brain and can increase our well-being and
quality of life.”
18. Create Headspace with
“Take 10”
headspace.com
“Your Gym Membership for
the Mind”
Provides a personal trainer
for your mind.
“Take 10” Program Exercise
19. Headspace Exercise:
Discussion Questions
Did you feel uncomfortable or frustrated during the
exercise? Why or Why not?
Did you feel like you were wasting your time? Why or
Why not?
What was it like to slow down and do meditation during
the class?
20. What is Emotion Regulation?
The conscious control of your emotion and mood.
Conscious control is an active thought process or
commitment to a behavior to regulate your emotion.
Regulate Emotion:
Intensity
Frequency
Length of time
21. 5 Truths about Emotions
1. Feelings just ARE.
2. ︎︎︎︎Don’t last forever
3. You do not have to react
4. They are ︎not facts
5. You cannot get rid of it
22. Reduce Vulnerability to
Emotions: “Stay Strong”
Sleep
Take care of yourself.
Resist using too much caffeine or alcohol.
Once a day, do something that gives you a feeling of
being in control.
Nutrition - eat a balanced diet.
Get exercise - try to do 20 minutes a day.
23. “It’s never the person or the situation that is
the problem. It is your reactions to it.”
-Eckhart Tolle
24. Emotion Regulation:
Business Case Study
Jim works for a multinational technology company and
holds the position of Stakeholder Communications
Manager.
The president of the unit is a fast paced female
executive who quickly moved through the ranks.
Jim recently finished a draft of a global external sales
presentation and emailed it to his boss and president
for review.
25. Emotion Regulation:
Discussion Questions
1. What is the name of the main emotion(s) Jim was
experiencing?
2. What was going on (prompting event) that made Jim
have this feeling?
3. What were his ASSUMPTIONS, BELIEFS, MYTHS,
about this situation? What was he telling himself about
his emotion?
4. What sensations do you think Jim was feeling in his
body due to the emotion?
26. Emotion Regulation:
Discussion Questions (cont.)
4. What do you think his body language looked like with
this emotion? What would someone think was going on if
they walked past his office and saw him?
5. What was his action with this emotion? What did his
emotions drive him to do?
6. What do you think will happen to Jim as a result of
acting on his emotions?
7. What could Jim have done differently to handle the
situation skillfully?
27. What is Self Motivation?
The ability to be hopeful and optimistic despite
obstacles, setbacks, or even outright failure.
To purse goals with high degree of energy and
persistence.
To be motivated by a deeply embedded desire to
achieve for the sake of achievement regardless of
salary or title.
28.
29. Create an Organized Mind
Take regular breaks and even a nap.
We need to give our brains a chance to consolidate
all the information that we take in.
Leave work at work.
“Eat the Frog”
Mind Clearing Exercise
Each morning when you arrive to work, write down
everything that is distracting you and then prioritize
your list.
30. One Mindfully in the Moment
Set a timer for 45 minutes and see how much work you
can complete.
AVOID DISTRACTIONS: Do not answer emails, the
phone, or talk with colleagues.
If other actions, thoughts, or strong feelings distract
you, LET GO OF DISTRACTIONS and go back to what
you are doing—again, and again, and again.
CONCENTRATE YOUR MIND. If you find you are doing
two things at once, stop and go back to one thing at a
time.
31. Manage Electronic Distractions
Limit your electronic time to blocks (i.e. 1/2 hour in the
morning & 1/2 hour in the evening)
Is email overwhelming you? Claim Email Bankruptcy!
Consider an automatic email reply that states when you
will check and return emails.
Take a Digital Sabbath
Go on a Low Information Diet
32.
33. What is Empathy?
The ability to step into another person’s shoes and
see the situation from his or her point of view.
This type of empathy is called cognitive compassion.
Compassionate leaders increase:
Employee productivity,
Employee morale
Bottom-line profitability
36. Building Compassion
Building compassion is like building a muscle.
Start developing compassion for yourself
• Say to yourself: May I be Happy, May I be Peaceful,
May I be Filled with Love.
Build Compassion With People You Like
Send good intentions to the people in your life who
you like and love already.
Apply This With New People
Start using this practice with strangers
37. Loving Kindness Exercise
May I be Happy.
May I be Peaceful.
May I be Filled with Love.
May you be Happy.
May you be Peaceful.
May you be Filled with Love.
May we be Happy.
May we be Peaceful.
May we be Filled with Love
38. Loving Kindness Exercise:
Discussion Questions
How did you feel saying this to the other person? Did
you feel awkward and embarrassed? If so, why?
Could you imagine meditating on this everyday about
yourself, your coworkers and boss? What do you
think it would be like? What would change?
39. What is Social Skill?
The ability to manage relationships and build
networks.
The ability to effectively communicate:
Persuade others and lead teams.
Say “No” and make requests.
Deal with difficult people
Negotiate office politics
40. Relationship Management:
Basic Skills
Pay close attention to your interactions with other people:
Did I listen actively to the person who approached
me? Was I too busy to listen?
Did I ask the other person questions about the
content of what s/he was saying as well as his/her
feelings about what they are saying?
Did I change my body language, facial expressions,
tone of voice to meet the needs of the other person?
41. Tips for Saying “No”
1. Acknowledge the other
person’s request
2. Explain your reason for
declining.
3. Say no.
4. (Optional) If appropriate,
suggest an alternative
proposal.
42. Tips for Making a Request
Take your time
Don’t apologize
Be specific
Use assertive body language
Watch out for guilt
43. Ways People Evade Your
Request
Change the subject
Respond with a strong display of emotions
Joke or make fun
Try to make you feel guilty
Criticize or question legitimacy
Ask you why you are making the request
45. Group Discussion
Think of a time when you faced a difficult person or
situation. Which of the 5 communication techniques
could you have used to more effectively deal with the
person or situation?
Try to imagine how the conversation or situation would
have unfolded differently. Would you manage your
reactions better to the difficult person or situation. If so,
why?
Describe how using these communication techniques
could improve difficult work situations and/or your
relationship with a difficult person.
