On October 12, AWiB held a full-day Emotional Intelligence training session led by Aster Asfaw titled ‘Growing from Inside Out: Harnessing Emotional Intelligence to Personal Development.’ Aster is a seasoned certified executive leadership coach, freelance trainer, and mentor known for her expertise in leadership, life skills, personal development, and child care.

Aster noted that it’s often said ‘in the world of business and social life, if you have 80% of EQ, you are successful’. She discussed the definition of Emotional Intelligence and the difference between managing and controlling emotions. She also guided participants in the ways to cultivate self-awareness, signs of poor emotional regulation and tips for self-regulation. The participants had different interactive exercises and actively engaged with each other on the topic.

Key Points

• Emotions are the result of a combination of sensory information processing and chemical reactions that happen in the brain
• Emotions are the way our body talks to us. They act as internal cues that help guide our decisions, actions, and interactions with the world around us.
• Feelings are the conscious experience of emotions and often persist after the initial emotional response has passed.
• Moods are a physical and mental sensation that arises as we internalize emotions.
• Emotional intelligence (EQ) determines an individual’s ability to identify emotions, both their own and that of others.
• Qualities of self-awareness include self-reflection, self-assessment, open-mindedness, self-acceptance, empathy, adaptability, growth mindset

Major Takeaways

• When we attempt to control emotions by suppressing or bottling them up, they can build up and eventually lead to emotional outbursts or stress. On the other hand, managing emotions allows us to acknowledge and process them in healthy ways.
• Signs of poor emotional regulation include abrupt mood changes, binge-eating, crying spells, emotional outbursts, persistent conflicts, self-harm, substance use disorder, and poor tolerance.
• Ways to cultivate self-awareness include reflective journaling, self-reflection, self-awareness, seek feedback, practice active listening, learn from mistakes and challenges, and practice compassion.
• Tips for self-regulation include
  • Identifying triggers: Recognize the situations or events that provoke strong emotional reactions in you.Being aware: Be aware of your emotions and monitor your physical (increased heart rate, shaking, stomach ache, etc) and mental (racing thoughts, sudden mood changes) states.
  • Setting boundaries: Establish clear emotional and personal boundaries to protect your well-being. This means knowing when to say no, stepping away from toxic situations, and safeguarding your emotional energy.
  • Developing coping mechanisms: Create and practice healthy coping strategies to manage stress and emotions. Techniques like walking, exercising, meditating, journaling, or deep breathing can help you regain control and maintain emotional balance during challenging times.

Share to your circles!