In a world where intelligence and technical skills often steal the spotlight, a quieter, deeper force is shaping relationships, leadership, wellbeing, and success. This is Emotional Intelligence (EQ) — the skill of understanding, using, and managing emotions in healthy and constructive ways.

Let’s unpack this powerful concept, explore its core models, and learn how you can start building your EQ — every single day.

🧠 What is Emotional Intelligence?

Emotional Intelligence is the ability to:

• Recognize your own emotions and those of others,

• Understand what these emotions mean,

• Use this emotional information to guide thinking and behavior, and

• Manage or adjust emotions to adapt to environments or achieve goals.

This involves thinking about feelings and feeling about thinking — a dance between logic and emotion.

🌐 Four Realms of Emotional Intelligence (Daniel Goleman)

Daniel Goleman, psychologist and science journalist, categorized EQ into four realms (or quadrants), each containing specific competencies:

1. Self-Awareness

• Competency: Emotional self-awareness

• You can recognize your own emotional states and how they impact others.

2. Self-Management

• Competencies: Emotional self-control, adaptability, achievement orientation, positive outlook

• You can manage distressing emotions, stay flexible, and remain goal-directed.

3. Social Awareness

• Competencies: Empathy, organizational awareness

• You understand others’ feelings and read social dynamics effectively.

4. Relationship Management

• Competencies: Influence, coaching, conflict management, teamwork, inspirational leadership

• You handle interpersonal interactions skillfully and inspire others.

🔄 Six Seconds Model of EQ: A Practical Framework

Developed by the Six Seconds EQ Network, this model breaks EQ into three pursuits — Know Yourself, Choose Yourself, Give Yourself — and six measurable competencies.

1. Know Yourself

• Enhance emotional literacy: Name and understand your feelings

• Recognize patterns: Identify habitual reactions and behaviors

2. Choose Yourself

• Apply consequential thinking: Evaluate the outcomes of your choices

• Navigate emotions: Use feelings as information, not instructions

• Engage intrinsic motivation: Fuel action with personal values

3. Give Yourself

• Exercise optimism: Take a proactive and hopeful approach

• Increase empathy: Connect with others at an emotional level

• Pursue noble goals: Align daily actions with long-term purpose

🛠️ Everyday Emotional Intelligence: Practical Tips

Whether you’re a healthcare professional, educator, entrepreneur, or student, these daily practices can help build and sustain EQ:

🧩 Self-Awareness

• 🌅 Morning check-in: Ask yourself, “How am I feeling today? What might be affecting that?”

• 🪞 Name it to tame it: Use specific emotional vocabulary — not just “stressed”, but “frustrated,” “anxious,” “disappointed.”

🔧 Self-Management

• 🕐 Pause before reacting: A deep breath creates space between emotion and action.

• 🧘 Use movement or mindfulness: Go for a walk or practice 5 minutes of grounding techniques.

👂 Social Awareness

• 👀 Read the room: Observe body language, tone, and silence — they say more than words.

• 💬 Ask open-ended questions: “What’s been on your mind lately?” invites emotional sharing.

🤝 Relationship Management

• 🙏 Validate feelings: “I see that this has been frustrating for you” is more connecting than “calm down.”

• 🧭 Conflict as collaboration: Focus on the problem, not the person. Use “I” statements, not “you always…”

📊 Why Emotional Intelligence Matters

• 🏢 In workplaces: Teams led by high-EQ leaders show better morale, lower turnover, and higher productivity.

• 💑 In relationships: Partners with EQ communicate better and resolve conflicts more respectfully.

• 🧠 In mental health: High EQ individuals are more resilient and cope better with stress and setbacks.

✨ Final Word: EQ is a Lifelong Journey

Unlike IQ, which is relatively fixed, EQ is trainable — across age, profession, and background. It begins with awareness and grows with practice and intention.

If we each spent just a few minutes a day building our emotional intelligence, we wouldn’t just be better professionals. We’d be better parents, partners, leaders — and most importantly, better human beings.

📞 Interested in Improving Your Emotional Intelligence?

Whether you’re navigating workplace stress, relationship challenges, or just want to communicate better and lead with clarity, a personalized emotional intelligence assessment can help.

Dr. Srinivas Rajkumar T, Consultant Psychiatrist with extensive clinical and teaching experience, offers one-on-one EQ assessments, coaching, and emotional skills training sessions — tailored for individuals, teams, and professionals.

📍 Available at Apollo Clinics Velachery & Tambaram
🌐 Online consultations also available
📆 Book your session: Call 85951 55808
📧 Or visit: www.srinivasaiims.com