Everyone in the business world is looking to improve their performance at work–many large organizations employ entire learning and development teams devoted to this goal. But if you’re not focusing on the right skills to improve performance, all that learning and development will get you nowhere.
To get the most out of your training, you want to focus on skills that have proven benefits and are easily enhanced through training. When it comes to ROI, learning how to increase emotional intelligence tops the list. Emotional intelligence is the biggest predictor of success in the workplace, with 90% of top performers ranking high in EQ. It is also a highly flexible skill that can be improved with the right knowledge, training, and practice. Read on for practical tips on how to improve your emotional intelligence.
What is High Emotional Intelligence?
Before we dive into how to improve your emotional intelligence, let’s talk about what high emotional intelligence is.
Emotional intelligence is the ability to recognize and understand your emotions and the emotions of others, and then use that understanding to effectively manage your behaviors and maintain healthy relationships. High emotional intelligence allows a person to effectively navigate social complexities and make personal decisions that lead to positive results in the workplace and beyond.
4 core components of high emotional quotient (EQ):
- Self-awareness. High EQ people are able to accurately perceive and be aware of their emotions as they happen.
- Self-management. High EQ people can then use that awareness to remain flexible and direct their behavior in a positive, productive direction in light of their emotions.
- Social awareness. High EQ people can accurately perceive and understand the emotions of others, as well.
- Relationship management. Using awareness of their own emotions and the emotions of others, high EQ people successfully manage interpersonal interactions and relationships.
Benefits of high emotional quotient (EQ):
- Success in leadership
- Clear and effective communication
- Conflict resolution skills
- Strong decision-making abilities
- Resilience
- Stress management
- High productivity
- Greater job satisfaction
According to Helpguide.org, emotional intelligence affects not only your performance at work, but also your physical and mental health, your relationships, and your social intelligence. It may not be a skill you can list on your resume, but you can be sure that high emotional intelligence has far-reaching benefits.
How to Increase Emotional Intelligence
If all this has left you wondering how to improve EQ, there are practical, actionable steps you can take to do so. One way to begin increasing EQ is by focusing on skills within each of the 4 core components: self-awareness, self-management, social awareness, and relationship management.
How to improve self-awareness:
- Recognize all emotions as neutral, not good or bad
- Observe the effects of your emotions
- Lean into the discomfort of emotions
- Allow yourself to physically feel your emotions
- Observe your emotions and what triggers them
- Journal about your emotions
- Investigate why you react the way you do in various situations
- Notice how your emotions and moods are perceived by others
- Ask others for feedback about your emotions and reactions
- Learn how you respond to stress
How to improve self-management:
- Learn how to use deep breathing to calm yourself
- Create an emotion vs. reason list to differentiate your emotions from your rational mind
- Count to ten when emotions start to rise
- Sleep on your emotions before making decisions based off of them
- Get tips from a skilled self-manager
- Smile to counteract negative emotions
- Set aside time in your day for problem solving
- Take control of your negative self-talk and replace it with positive self-talk
- Visualize successful self-management
- Get enough sleep
- Focus on what you can control rather than what you can’t
- Allow yourself time to mentally recharge
How to improve social awareness:
- Greet people by name
- Observe people’s body language to gauge their emotions
- Wait for the right time to say things
- Stop taking notes in meetings so you can pay attention to people
- Plan ahead for social gatherings and how you will interact with people
- Quiet your thoughts so you can truly listen to others
- Practice living in the moment and being present
- Give your full attention to others when you are listening to them
- Go people watching to observe subtle signals and interactions
- Learn the rules of the culture you are in
- Ask people if what you notice about them is true
- Try to see things from others’ perspectives
- Read the room to catch the general mood
How to improve relationship management:
- Be open about yourself and curious about others
- Pay attention to how you communicate and look for ways to improve it
- Work on matching your tone and body language to what you are trying to say to avoid sending mixed signals
- Say “please,” “thank you,” and “I’m sorry” more
- Learn to graciously accept feedback from others
- Focus on building trust with others to strengthen relationships
- Make yourself accessible to your coworkers and employees
- Only get mad on purpose
- Address conflict head-on
- Acknowledge and respect other people’s feelings
- Respond in a complementary way to another person’s emotions
- Do things that show people you care about them
- Explain your decisions to others when you make them
- Give direct and constructive feedback
- Make sure the impact of your words aligns with your intent
- Don’t avoid tough conversations
For a more detailed look at each of these strategies, read the bestselling book by TalentSmartEQ co-founders Drs. Jean Greaves and Travis Bradberry, Emotional Intelligence 2.0.
TalentSmartEQ Has the Tools You Need
One of the best ways to find out how to improve your emotional intelligence is to know your strengths and opportunities for growth. This is where TalentSmartEQ comes in. Our industry-leading assessments have helped more than 2 million people across the globe understand their current EQ and take steps to enhance their skills. For further training, we offer a range of EQ solutions, trainer certification programs, coaching, and other resources. Contact us to find out how to get started.
And for more information on the impact of emotional intelligence in today’s workplace, download our 2025 State of EQ Report, which uncovers the biggest priorities and challenges for HR and L&D professionals and provides actionable strategies for navigating our ever-evolving professional landscape.