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Simple Quick Exercises for Developing
Emotional Intelligence

By Mitchell Starc

Emotional intelligence can be defined as the capability of an individual to recognize their own emotions and to understand what other people feel. This capability allows them to name their emotions, differentiate between different feelings, use their emotions to guide their actions, and to manage their feelings according to the situation they are in.

Emotional intelligence is comprised of four main components: self-awareness, self-management, social awareness, and relationship management. However, some people face a problem when it comes to expressing their emotions and understand what other people are feeling. Hence, here a few exercises to practice to master the art of emotional intelligence:

1. Exercises for Self-Awareness

The first and foremost thing to do increase yourself awareness is to figure out the purpose behind the feelings that you feel and the things you do. You need to ask yourself why are you doing it and are you doing it for yourself or for someone else? Make a list of all the tasks that you perform in a day and write a reason for doing it in front of each task. It will help you sort out your priorities and make you invest time in things that actually matter. This will increase your focus and in this way, you will get to know yourself better. Moreover, once you decide that there are things that do not really matter and they consume a lot of your time and energy then something is going right outside the values that you hold. Take some time out for yourself to figure out what you are feeling currently. By conducting a deep insight into it, you will be able to figure out, name the feelings, and get that toxicity out of your system.

2. Exercises for self-management

The primary step to work on self-management is to breathe. As soon as we get up, we get busy in our daily chores and forget to take some time out for our self and to breathe. The breaks or breathing will enhance our focus and it will help us to monitor our self. In addition to monitoring, it will enhance our control so that we do not react to certain situations right away. When you find yourself in a stressful situation, instead of reacting instantly, count until 10 so that your emotions can calm down.

Another trick to increase your self-management is to work on how you perceive certain things. Individuals have their own perception of things. It is not important that the things that you find good, other people have the share that opinion. Whenever you get into a stressful situation, changing your perception and thinking can lower the intensity of whatever you are feeling. There are two kinds of reframes: context reframe and a content reframe. In a context reframe, you imagine yourself in a situation that turns the current event into positive. For instance, if you start a project to work on and one of your team members is stubborn, this might look bad to you right now. Nevertheless, being stubborn is a trait that can come handy in other tough times. In a content reframe, you find other positive meanings instead of a negative one in a situation.

3. Exercises for Social Awareness

A human being has a habit of never living in a moment. Every individual wants to match the fast pace of this world and therefore, this results in multi-tasking. The key to increasing social awareness is to live in the moment. For example, if you are eating then you should concentrate on eating and not on other things like friends or emails etc. In whatever situation you are present in, you should think about the present and avoid thinking about the past or the future. Adopting this habit will allow you to lead a simple life instead of a complicated one and experiencing a moment to the fullest.

4. Exercises for relationship management

Relationships are a vital part of every individual’s life. We make many relationships in our life and often, we fail at them. This is because we ignore the little things that might not matter to you but matters a lot to them. Hence, always remember to be nice and say thank you, please and I am sorry. Always remember to express gratitude, as it is the main foundation of a strong relationship. Additionally, when you care, always remember to show it. Whenever you make a decision, instead of just applying it, first explain it to the people who are going to be impacted by it.


To conclude, the above-mentioned points are some of the things to practice to increase each of the four components of emotional intelligence, ultimately making you strong in this area. The four components of emotional intelligence are self awareness, self-management, social awareness and relationship management.

About the author:
Mitchell Starc is a motivational speaker, also a part-time writer and health specialist. Mitchell wants to spread mental health awareness and he achieves that by conducting different seminars and assisting students through a cheap essay writing service.
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