What Is Emotional Intelligence?
Have you ever felt puzzled or caught off guard by the emotions of others—or even your own emotions? Ever wished social interactions came a bit more naturally, or that you could better manage emotions and difficult feelings? All of these and more are tied to the concept of emotional intelligence.
Defining emotional intelligence (EI) or emotional quotient (EQ)
The concept of emotional intelligence (EI)—sometimes referred to as emotional quotient or EQ—is based on a theory first developed by psychologist Michael Beldoch in 1964, and later popularized by Daniel Goleman. In a 2017 scholarly article, Olivier Serrat defines emotional intelligence as the “ability, capacity, skill, or self-perceived ability to identify, assess, and manage the emotions of one’s self, of others, and groups.” EQ is a measure of your abilities, like IQ. The two simply measure different sets of abilities: emotional/relational versus mental/intellectual.
The four-branch model of emotional intelligence
It can be helpful to think of emotional intelligence psychology in the four-branch model developed by researchers in the 1990s. These branches are:
- Perceiving emotions. Emotional perception is all about emotional awareness, both in yourself and others. Without the ability to identify the emotions that you’re feeling or that others may be feeling, it can be quite difficult to manage or understand them.
- Understanding emotions. The next branch relates to how well you’re able to interpret emotions and understand their nature. Emotional understanding consists of your ability to label them, recognize how different emotions may be intertwined, and understand which levels are appropriate for which situations.
- Using emotions. This branch refers to how emotions can positively impact your ability to perform certain cognitive processes—many of which are related to personal and interpersonal functioning—such as problem-solving, decision-making, and creative pursuits.
- Managing emotions. The fourth and final branch is about how well you’re able to maintain control over your emotions. This kind of emotional regulation is often important for interpersonal relationship management as well as personal happiness, and some research suggests it’s also linked to positive mental health.
The Goleman Model of EI
The other primary way to conceptualize emotional intelligence is through the Goleman model, which includes five components:
- Self-awareness. Being self-aware is the core of EQ according to this model. It’s about observing yourself and your emotions, understanding how they’re related to your thoughts, and developing a vocabulary to accurately express them.
- Self-regulation. Two main elements of this component are self-control, or the ability to manage emotions or emotional impulses, and flexibility, or the ability to adapt and handle change.
- Motivation. This component is about how your emotions are linked to your sense of motivation for achieving goals. It includes sub-components of achievement drive, commitment, initiative, and optimism.
- Empathy. It’s all about your ability to be aware of and appropriately respond to the emotions of others. Key elements of empathy include inclusion and communication.
- Social skills. You might think of this component as a manifestation of empathy. It’s about putting your EQ skills to work in dealing with others in social situations, whether at the office, with friends, or with a partner.
Both models are accurate; they just provide two different ways of looking at the same concept. Feel free to refer to the one that’s the most intuitive to you.
Benefits of a high EQ
For an emotionally intelligent person, there are many potential benefits to be had from high emotional intelligence. One study found that emotionally intelligent people may have:
- lower secretions of cortisol (a hormone commonly associated with stress)
- enhanced subjective well-being
- better physical health
- better job performance
- improved quality of social relationships and social intelligence
- improved quality of intimate relationships
Is your EQ set in stone?
Just like for IQ, there are some emotional ability tests you can do to measure your EQ. Self-report tests will ask you to rate your own perceived abilities in different areas of emotional intelligence. In addition, a mental health professional can administer an emotional intelligence test to learn more about your EQ level. Such tests will give you a baseline for where you’re currently at, however, can you increase it?
The nature vs. nurture debate regarding emotional quotient
The question of whether EQ is changeable depends on whether it’s an inborn characteristic or trait. Over the years, scientists have come down on either side of this debate. Today, however, most have come to agree, and research suggests, that emotional intelligence is something that you can learn, develop, and enhance. One study found that while EQ tends to slightly increase with age, it is most meaningfully improved through specific emotional intelligence training.
Tips for increasing your emotional intelligence
Most people can benefit from taking measures to increase their emotional intelligence since it has the potential to positively impact so many key areas of life. Here are a few strategies you can try if you’re looking to improve your emotional competencies and EQ.
1. Get in touch with your emotions through reflection
This is typically a crucial first step on the journey of emotional learning and improving your EQ since it’s the precursor to being able to understand and use your emotions as well as to understand and respond to the emotions of others. There are different ways to get into the habit of reflecting on your emotions. First, you might try journaling. Taking the time to slow down and focus on what you’re feeling through the act of writing can help you get in touch with your emotions. This can be an especially useful practice when you’re feeling strong emotions of any kind. You can try writing about how you feel, and what made you feel this way. Over time, a practice like this can help you strengthen your ability to recognize emotions, understand where your emotional strength lies, and identify triggers more readily.
Another way to cultivate awareness of your emotions and improve your emotional abilities is through mindfulness, which many people practice through meditation. During meditation you may identify which emotional states you may be feeling at the moment or have been feeling lately. One study had subjects engage in what the researchers referred to as a “brief mindfulness meditation,” a 15-minute method they devised. In the end, they found that these sessions may improve “aspects of emotional processing” including emotional intensity. Practicing mindfulness through meditation may help you learn to more calmly assess what you’re feeling through increased awareness, which is often key to applying other elements of EQ to your life.
2. Get in touch with the emotions of others through active listening
This tip goes hand in hand with the previous one: Increasing EQ is centered on better identifying, interpreting, and responding to emotions, and this goes for your own as well as those of others. Being a more “active listener” is one way to do this. Active listening is about putting your whole attention on what someone else is telling you—on their complete message, not just the words they say. Challenge yourself to try and apply full focus to what the other person is discussing next time you find yourself in a conversation. Instead of listening only with the intent to respond, try listening to understand where they’re coming from. Pay attention to their body language and nonverbal communication, which can give you additional information. Practice your empathy by trying to put yourself in their shoes. Empathy definition psychology is the ability to emotionally understand the feeling of the other person and imagine oneself to be in the same position. This is important in EQ since it enables you to be aware of the other person’s emotions. Ask questions if you don’t understand, and make a point to acknowledge their feelings even if you feel or imagine you would feel differently in their situation.
3. Build emotional intelligence and related skills with professional guidance
Research suggests that working with a therapist can help a person to improve emotional abilities and emotional intelligence. A trained mental health professional can act as a sounding board for you to talk about what you’re feeling, and then help you develop the skills and awareness to identify, interpret, and act on those emotions appropriately. They can work with you to develop stronger skills for direct communication, active listening, conflict resolution, and many other areas where you may want to improve.
Seeking support related to emotions and relationships
If you’re ready to seek support in building up your emotional intelligence or more broadly strengthening your interpersonal skills, you might connect with a therapist. However, knowing where to start can be difficult. First, it may help to decide if you want to meet with a provider in person or online. If you prefer in-person care, you can look for therapists in your area by doing an online search, asking your doctor for a referral, or checking with your insurance company.
Online therapy for building EQ
If you lack providers in your area, don’t have insurance, or would simply prefer to meet with a therapist from the comfort of home, you might explore online therapy instead. With an online therapy service like BetterHelp, you can get matched with a trained therapist who you can speak with via phone, video, and/or in-app messaging from anywhere with an internet connection. Plus, the cost of sessions is comparable to most insurance co-pays, which can make this format more affordable for many.
What the research says about online therapy
Recent research suggests that virtual therapy likely offers similar benefits to in-person sessions in many cases. However, remember that it’s important to choose the method that’s right for you, whether virtual or not. Whichever way you feel most comfortable receiving this type of guidance is likely to be the best way.
You can improve your emotional intelligence
Takeaway
What is emotional intelligence, and why is it important?
Emotional intelligence refers to the ability to identify and manage one’s own emotions and identify the emotions of others while responding appropriately. It is commonly represented as having five components: self-awareness, self-regulation, social awareness, social skills, and empathy. Emotional intelligence has become increasingly important in recent years as employers and other facets of society prioritize soft skills over traditional intelligence. Many recognize that a person who has expert-level knowledge on a certain subject but struggles to get along with others does not have as much to offer as someone who can work well on a team.
What is emotional intelligence as a theory?
In theory, emotional intelligence can affect performance at school or work, physical health, and mental health. Emotionally intelligent people tend to have an easier time making and maintaining social relationships, which are considered vital for mental and physical health. Proponents of emotional intelligence assert that a highly emotionally intelligent individual will likely have an easier time achieving success and maintaining good overall well-being.
What does emotional intelligence represent?
Emotional intelligence represents a person’s ability to understand and regulate their own emotions while understanding and responding appropriately to the emotions of those around them. Emotional ability tests like the Mayer-Salovey-Caruso Emotional Intelligence Test (MSCEIT) directly test a person’s ability to perceive the emotional state of others, as well as their ability to understand how their emotions will be perceived by those around them.
What is the basic concept of intelligence in psychology?
The American Psychological Association defines intelligence as “the ability to derive information, learn from experience, adapt to the environment, understand, and correctly utilize thought and reason. Intelligence represents the way the human brain navigates and processes the world.
For much of the history of studying intelligence, the focus has been mainly on traditional intelligence, represented by IQ. IQ scores were once seen as a definitive measure of a person’s general intelligence. However, today, researchers know that factors that don’t fit IQ also fit the general concept of intelligence, meaning that intelligence likely expands well beyond what IQ can measure. A recent example is the continued study of emotional intelligence, which is distinct from IQ but substantially impacts a person’s functional ability.
What is the core concept of emotional intelligence?
The core concept of emotional intelligence is the understanding and perception of emotion. Intelligence, emotional or otherwise, can significantly impact a person’s ability to complete tasks and solve problems. Intelligent people who are particularly high in emotional intelligence may be able to handle social situations and manage interpersonal connections more successfully than those who do not have high emotional intelligence. Researchers are working to develop an emotional intelligence assessment to measure its core concepts accurately. Research is ongoing, and many measures of emotional intelligence have not stood up to scrutiny. However, as the understanding of the core concepts of emotional intelligence becomes standardized, robust measures like the Mayer-Salovey-Caruso Emotional Intelligence Test have seen more utility, especially in the workforce.
What is emotional intelligence in child psychology?
Emotional intelligence in child psychology refers to the ability to recognize one’s own emotions, regulate them, and recognize the emotions of others. Teaching emotional intelligence to children is an important part of their development, and researchers continue to investigate the best way to teach its core concepts. Research is also dedicated to finding new ways to measure emotional intelligence in children. Doing so may allow children falling behind in emotional intelligence development to be identified and supported with appropriate interventions.
What is an act of emotional intelligence?
Those with a high degree of emotional intelligence often deftly perceive the emotions of those around them and are likely skilled at regulating their own emotions. An example might be someone engaging a group of upset individuals in conversation. High emotional intelligence might allow them to understand each person’s emotional state, why they feel the way they do, and how best to respond. They might also be particularly adept at maintaining a pleasant demeanor to help de-escalate the situation.
What is emotional intelligence in one word?
One-word descriptors of emotional intelligence might include words like “empathy,” “rapport,” or “understanding.”
What is the theory of emotional intelligence?
The emotional intelligence theory suggests that some aspects of intelligence differ from how they are traditionally described. Many researchers report tests of intelligence as a single number: IQ. However, emotional intelligence is not adequately described by the factors that make up IQ, meaning that intelligence extends beyond the traditional bounds measured by IQ tests.
How is emotional intelligence different from other intelligences?
Emotional intelligence focuses on empathy, social skills, emotional awareness, and self-regulation. Traditional IQ tends to focus on people’s ability to solve problems and learn information. While traditional intelligence is linked to emotional intelligence, measures of IQ typically do not represent the core features of emotional intelligence. Nevertheless, emotional intelligence may have a significant impact on a person’s life, perhaps at the same magnitude as traditional intelligence. For example, one study found that high levels of emotional intelligence in healthcare workers predicted higher levels of well-being, psychological empowerment, and quality of care.
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