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Summary Improving my EI.docx Improving my Emotional Intelligence College of Business, Western Governors University Improving my Emotional Intelligence Using my Global Leadership Foundation s Emotional Intelligence Test (GEIT) results, I have selected areas
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Improving my EI.docx Improving my Emotional Intelligence College of Business, Western Governors University Improving my Emotional Intelligence Using my Global Leadership Foundation s Emotional Intelligence Test (GEIT) results, I have selected areas of intrapersonal opportunity to develop and ...
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Improving my Emotional Intelligence
College of Business, Western Governors University
Improving my Emotional Intelligence
Using my Global Leadership Foundation’s Emotional Intelligence Test (GEIT) results, I
have selected areas of intrapersonal opportunity to develop and two ways to achieve that goal. I
have also identified two communication techniques to expand my interpersonal areas of
opportunity.
Intrapersonal Areas of Opportunity
Self-awareness is the first of Daniel Goleman’s four domains of Emotional Intelligence,
focusing on emotional awareness, accurate self-assessment, and self-confidence. Self-
Management is the second of Goleman’s EI domains, incorporating the following competencies:
emotional self-control, transparency, adaptability, achievement, initiative, and optimism
(Goleman, 1998). These two domains focus on one’s intrapersonal areas of opportunity.
I often find myself aware of my emotions but cannot express them accurately, set
boundaries, and trust that my feelings are valid or acceptable. I also have difficulty controlling
and expressing negative emotions appropriately. This lack of self-confidence and self-control
likely stems from past adolescent trauma and abusive adult relationships. Those I held in the
highest regard brushed my thoughts, opinions, and feelings aside, and silenced me. I learned that
shouting and emotional outbursts were effective and acceptable solutions if I wanted to be heard.
Upon completing Goleman’s self-assessment tool, I discovered I needed to become more
aware of my emotions, accurately identify and describe them, and develop better self-control to
express them appropriately (Goleman, 1998). I can manage my emotions much better in
professional settings than in personal situations due to the lack of emotional triggers. Cultivating
my self-control and having the ability to contain disruptive and emotional impulses will
significantly improve my relationships and reduce the frequency of lashing out in reaction to
, emotionally charged situations. By becoming aware of my triggers and understanding my
reactions, I can step out of a reactive mode and into a more mindful and thoughtful response
(Goleman, 1996).
One technique to improve self-awareness is to get stress under control. I learned that
while mild, controlled stress can be beneficial, stress that is severe or prolonged diminishes your
self-control and the resulting behavior. Every time I begin to feel the physical effects of stress,
denoting a trigger, I will stop and think of something for which I am grateful. Studies have
shown this “attitude of gratitude” reduces the stress hormone cortisol (Bradberry, 2017).
The second way to improve my EI is to utilize the STOP method. This method will help
me increase self-management, allow me to gain control of my emotions, and allow me to react
appropriately in difficult situations. The STOP method consists of the following four steps:
Stop for a moment. Do not react. Reflect.
Take a breath. Inhale and exhale fully. Track your breath, sensing the
chest rising and falling.
Observe. Notice what is happening in your body. Observe your thoughts
and/or the story you are telling yourself. Think: my thoughts are not facts.
Identify your emotions.
Proceed. Move forward in a way that is consistent with your values (Wolf,
C. & Serpa, J.G., 2015).
With Goleman’s research, these two mindfulness techniques support the specific
competencies of emotional self-awareness and emotional self-control (Goleman, 1998). Taking
the time to be aware of where my emotions originate will give me more tools to work with when
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