Self Awareness
Paying full attention to the speaker without interrupting, and showing that you understand by paraphrasing or asking clarifying questions.
Active Listening
Breathing exercises, progressive muscle relaxation, and visualization can help calm emotional responses and prevent impulsive reactions.
Relaxation Techniques
Paying full attention to the speaker without interrupting, and showing that you understand by paraphrasing or asking clarifying questions.
Active Listening
Setting these, to be clear and achievable and breaking them down into smaller steps can help maintain motivation and focus.
Goals
Practicing inclusiveness and encouraging positive group dynamics through active listening, supporting team members, and offering constructive feedback.
Collaboration/Teamwork
Seeking this from trusted friends, colleagues, or mentors can help you gain insight into how your emotions are perceived by others. Constructive criticism.
Feedback
These involve taking a pause before reacting (e.g., the “10-second rule” where you count to ten before responding when angry).
Impulse Control Strategies
Deliberately imagining what another person might be feeling or experiencing, especially when you disagree with them.
Perspective
Using positive reinforcement (e.g., celebrating small successes or treating yourself after completing a task) can boost motivation and emotional energy.
Self Rewards
Practicing clear and assertive this, where you express your needs and feelings openly while also respecting others' perspectives.
Effective Communication
Keeping this, where you note down daily emotional experiences can help increase awareness of emotional triggers and patterns.
Journal
Engaging in activities that help regulate emotions, such as physical exercise, creative expression, or spending time in nature, can reduce stress and improve emotional control.
Coping Mechanisms
Being aware of and responsive to body language, facial expressions, and tone of voice in others, which often communicate emotions beyond words.
Non-verbal Communication
This is the process of mentally rehearsing success or imagining the positive outcomes of achieving a goal can increase optimism and determination.
Visualizing Success
Developing skills for navigating in a healthy way, such as finding win-win solutions, using “I” statements (e.g., “I feel…”), and managing emotions during difficult conversations.
Conflict Resolution
Practicing this with precise terms (e.g., “irritated” instead of just “angry”), helps increase emotional awareness.
Emotional labeling
This is the practice of changing the way you think about a situation in order to alter your emotional response (e.g., viewing a challenge as an opportunity rather than a threat).
Cognitive Reframing
This involves visualizing another person’s emotional experience by considering what they might be thinking, feeling, seeing, and hearing in a particular situation.
Empathy Mapping
Adopting this, that views challenges as opportunities for growth rather than threats can help sustain long-term motivation.
Growth Mindset
Building genuine connections through empathy, mutual respect, and consistent, positive interactions.
Network/Relationship Building